1, what should I do if my arm is slack?
Thin arms treat roughness and relaxation.
Generally speaking, the upper arm is divided into medial and lateral. The inside is loose. If it's loose, when you raise your hand, the wind shakes. This is what we often call butterfly sleeve, which is very ugly. Therefore, we thin our arms, one is rough treatment, the other is loose treatment.
First, let's check the inside of your arm. If it is swollen, it is usually because there is more water. We can make muscles contract by strengthening venous circulation and lymphatic reflux. You can try a massage.
Correct thin arm massage
Massage gently in the watery obese place with slimming products of thin arms, and then push down in the direction of venous reflux and lymphatic reflux, just like discharging water to the armpit. Collagen fiber is affected by arm relaxation, so it needs to be drained first to speed up the flow rate.
Cultivate thin arms at home
Many girls will find it too troublesome to go to the gym. They can use their time watching TV at home to do simple thin-arm exercises, and they can hold water bottles or small dumbbells. Anyway, they should lift something with their hands.
There is an action in yoga, that is, raise your arm first, and then bend your hand back hard, but your spine must be straight.
When you push hard, your other hand is completely relaxed and you can hold a mineral water bottle tightly. Because when we bend our hands hard, the joints of our hands are upside down. When we bend our hands hard, we can only stretch by lowering our muscles.
But it doesn't have to be slow in the stretching process, so the effect is better. You can do this action 100 times a day, 50 times with your left hand and 50 times with your right hand. Stick to it for a while, and immediately you will see that the muscles inside the arm will gradually close.
Do any exercise to warm up, don't rush into it, so as not to hurt the spine and other places.
Arm exercise+massage can quickly lose arm fat.
First, arm exercises.
1, stand on the ground with your back straight, tighten your abdomen and waist, and relax your shoulders. Put your hands together, then push hard, and feel the strength of your arms and the expansion of your chest.
2, chest and abdomen, elbow bending to the chest, left palm down palm up, buckle each other and pull out in the opposite direction.
3. You can consciously swing your arms when you walk. For example, when stepping, the front and rear arms naturally bend or straighten, which makes the muscles of the arms tense, and the arms can be exercised by swinging back and forth.
4, standing on the ground, legs together, back straight, consciously stretch up. At the same time, the abdomen and buttocks should be tense and the shoulders should be relaxed. Bend your elbow to your chest, then step forward with your right foot to the left, turn your waist to the right, swing your arm to the right, and experience the feeling of stretching your left arm muscles, and then do the same on the other side.
5, facing the wall, the distance is about twice the length of the foot. Stand with your legs together and your back straight. Then raise your arm against the wall, bend your elbow and press your body against the wall. Keep your body tight with the strength of your arms, stay for a few minutes and do it several times.
Second, arm massage
1, because our fingertips are far away from the heart, if the blood can't circulate smoothly, it will slow down the metabolism, so massage can start from the fingertips and then follow the arm to the lymph.
2. Gently massage along the flowing state of lymph, which can not only eliminate edema but also expel toxins and promote blood circulation of the arm.
3, with the shaping of essential oil or massage cream, it can better play the role of discharging edema and lifting and firming, and quickly shape the arm lines.
4. It is the best time to massage your arm when you take a shower. You can take a bath ball and gently wipe it from bottom to top to exchange arms. Then start from the midpoint between the collarbones, use the bath ball to slowly wipe outward, and then wipe the neck from bottom to top when reaching the shoulders. This is also a good way to massage lymph.
The combination of arm exercise and arm massage can achieve a particularly good weight loss effect. In addition to doing a certain amount of exercise every day, we should also match a reasonable diet. Exercise consumes the heat of the arm, and diet controls the heat intake of the body, which is of great benefit to thin arms.
2. essentials of running in summer
If running is not to the purpose, it is easy to get hurt. Research shows that the probability of running injury is 30%~80%. To this end, the Huffington Post published an article and published "9 running essentials" to help you prevent running injuries.
1. The head and shoulders are stable. During running, keep your head and shoulders stable and don't shake your head. Keep your eyes on the front and relax your shoulders properly.
2. Keep your body straight. From the neck to the abdomen, the trunk of the body should naturally remain upright. Don't bend over or straighten up deliberately, and don't swing too much from side to side. This posture helps to keep breathing smooth, body balance and stride coordination.
3. Swing your arms back and forth. When running, a natural swing arm is very important. The swing range of the hand should not exceed the midline of the body, and the swing up and down should not be higher than the chest. In the process of swinging your arm, relax your fingers, wrists and arms, and bend your elbow at about 90 degrees, close to your sides.
4. Make a fist gently. When you run, you should naturally hold your hands lightly. Tight clenched fists will lead to the tightening of forearm muscles and hinder the normal movement of shoulders. When running, don't hold a mobile phone, MP3 or beverage bottle in your hand, otherwise your body will sway, and you will not be able to maintain a correct upright posture, which will increase the chance of injury.
5. The pace is very short. Once the stride is too long, you will feel that your feet are not stretched forward enough when running, which will produce destructive pressure and easily cause sports injuries. In the daily running process, the stride should not be too big, and it is advisable to put the foothold in front of the body about 33 cm at a time. Sudden pressure increase can easily lead to achilles tendon injury. After landing, you should have a "grip on the ground" on your toes and lean forward at the same time to slow down the impact of your feet and the ground. The smaller the impact force, the smaller the risk of ankle joint and its joint injury.
6. Go straight ahead. When running, it is best to avoid lateral movement of legs. Side swinging leg is not only unnecessary, but also easy to cause knee joint injury. The correct posture should be that the thighs are straight forward.
7. Twist your hips slightly. During running, the crotch twist range is about 5 degrees to 7 degrees. Hip twisting over 10 degree is likely to lead to iliotibial tract syndrome (lateral knee pain) or strain of posterior femoral muscle.
8. Every minute 180 steps. Many studies have confirmed that the speed of about 180 steps per minute is the best in daily running exercise. Otherwise, the impact between the body and the ground will increase, resulting in knee pain.
9. Change your sneakers frequently. Wearing sports shoes for too long will weaken the elasticity of insoles, lose their cushioning effect and easily lead to joint injury. I suggest you change a new pair of sports shoes every 480~800 kilometers. However, the specific situation depends on factors such as weight. The greater the weight, the shorter the life of sports shoes. You can divide 75,000 by your weight (1 kg ≈2.2 pounds) to get the maximum mileage of each pair of shoes (1 mile ≈ 1.609 meters).