How to lose weight series - creating a perfect arm

Excessive body fat, in addition to accumulated in the abdomen, thigh, also easily piled up in arms. Some simple actions, using simple equipment, can also arm of a standard, and healthy way, to the effect of thin arm.

As long as you spend (time): 10 minutes a day.

As long as you use (equipment): 2 kg dumbbell or 600 cc bottle of mineral water.

As long as you stay (space): homes, offices, parks.

You can get (results): Exercise your muscle strength and increase his arm strength.

After a month: You will find more energy to things, moving up more relaxed.

After three months: strong arm muscles, beautiful lines changed.

When practicing moves to the right. The so-called right moves, mean exercise in the arm position to do when action must be feeling, non-practicing site should not feel, such as training arm, back pain does not feel right.

Dumbbell movement

Training site: whole arm

1. Legislature can be financed or sitting. Dumbbell in their hands, elbows Microbend, placed the body side, back Tingzhi, natural breathing.

2. Dumbbell clenched, hands straight-ju, arm balanced force, and to give the same shoulder, stopped a few seconds. Weisuan arm must be feeling better, and then slowly put aside and resume action 1. Repeated several times.

Training site: the first half of the arm

1. Warfare legislature, opened his legs and shoulders with wide. Dumbbell with both hands, palms upward, a 90-degree elbow close to the waist, shoulders relaxed.

2. Forearm hands on the shoulders to move about, dumbbell with both hands, palms upward, a 90-degree elbow close to the waist, shoulders relaxed. One from top to bottom, about two seconds per-action, for doing 10 to 15 times as a group, do 2-3 Group. Do not Bieqi enforcement action, natural breathing, movement, the arm will feel acid to correct.

Training site: the latter part of the arm

1. Standing, his legs wide open, with wide shoulders with. Dumbbell with both hands or bottled mineral water, palms inward, hands parallel, about a 90-degree elbow close to his waist.

2. Forearm straight back, upper arm close to the body, not to Song Jian, their hands with dumbbell or bottled mineral water, palms inward, hands parallel, about a 90-degree elbow close to his waist. A movement from top to bottom two seconds, doing 10 to 15 consecutive times as a group, do 2-3 Group. Do not Bieqi enforcement action, natural breathing. Action, the arm will feel behind only the correct acid.