瘦手臂的方法（Lean arm approach）.docVIP

瘦手臂的方法（Lean arm approach） Simple skinny arm Yoga Bent arm type Practice: 1, first sit in front of the chair 1/3, namely the back can not rely on the back of the chair, the upper body to keep upright, and feet slightly open and parallel to each other. 2, gently fist, palm to lift the arms to the front of the body, straight, breathe. 3. Then inhale deeply, bend your elbows and make your front and rear arms vertical to each other. Breathe out slowly, bend your elbows, place your arms back, and keep your arm open. Try to tighten it. Repeat this exercise 12 times. Every 12 times for one group, practice 2 groups each day. When the lift arm, must pay attention to the inward contraction, so better to exercise two biceps and triceps, and can reduce the impact on the shoulder, the shoulder does not follow the arms swing and sway, practicing the crank arm to compact lines, improve for excrescence, butterfly sleeve damage arm the lines of the situation. Time required: 10 minutes or so Chair shoulder arm type Practice: 1, as with the beginning of the crank arm, sit upright in front of the chair 1/3, adjust the breathing. 2. Bend your left elbow slowly, then move back to your back, with your right back. At the same time, raise your right hand and hold your left elbow. 3. Keep your movements, then shrink back, expand your chest and stop until you can reach the maximum extent of expansion. Hold your posture and breathe deeply. 4, slowly release your hands, resume to the beginning position, then change hands to practice once. 5. Resume the starting position, then lift your left arm up, bend your elbow, and bring your left hand to the rear shoulder. The right hand first goes below the armpit, then rises, holding the left hand at the back. Then expand the chest, pay attention to the waist should not bend. Stay in this position and breathe deeply. 6. Resume the starting position. Repeat the action of step 5 with your hands. The chair shoulder arm is a little difficult, especially for t