Hello everyone, this is April
Today I will share a set of exercise
very effective slimming arms I have been doing
8 Exercises in total
45 seconds per Exercise
then take a break for 10 seconds
First, let's do Arms Cross Over
Pay attention to keep the belly tightened
Keep your arms straight
and well controlled
Don't do it in the wrong way
shown in the bottom left corner
It won’t work in that way
Please do not shrug
Keep sinking shoulders all the time
The two shoulder blades should be pushed down
and then tightened inwards
Don’t raise your arms too high
Keep elbows lower than shoulders
This can help avoid shrugging also
Okay, the second exercise Arms Up and Down
Keep your arms straight and well controlled
Don't do it in the wrong way
shown in the bottom left corner
You can look into the mirror while exercising
Watch your breath
Exhale when hands raised
Inhale as you lower the hands
Don't shrug
Sink your shoulders
Please clamp the two shoulder blades
Please keep your belly tucked all the time
The third exercise is Tricep Press
Keep your inner arm as close to your ear as possible
Especially when the forearm bent backwards
Do not open the elbow outwards
Don't shrug
Pay attention to tighten your abdomen when standing
to avoid anterior tilt of pelvis
This exercise is mainly performed by the triceps
"bye bye fat" on the back part of our arms is because
the triceps have not been exercised for a long time
which causes Muscle atrophy and fat accumulation
This exercise can eliminate the "Bye bye fat"
So we have to work hard
to do this exercise accurately
OK, let’s do a Palm Down exercise
Please raise your arms
keep forearm perpendicular to upper arm
Always keep your arms tense
Don't shrug
Sink down and clamp the two shoulder blades
Do you feel your arms start to feel sore and burning?
Keep It up
Don't shrug
Watch your breath
Exhale when exerting force
Inhale while relaxing
5th exercise, C - rotation
Keep Arms straight
and well controlled
Keep your fingers apart as far as possible
And draw a C letter with arms
Please do this action slowly and controlled
Make sure to flip your hands to the maximum
Relax your shoulders
Don't shrug
Sink your shoulders as always
Please clamp the two shoulder blades
This exercise can help
to tone the whole arm
specially inside and back parts of the arm
6th exercise, Chest Fly Variation
Please keep forearm perpendicular to upper arm
Clamp the two forearms
Raise your arm
then back to original position
Then raise it again
Do this slowly
Always keep your arms tighten
Don't shrug your shoulders
Tighten the shoulder blades
This exercise works very effective
on our shoulders and back part of arms
Thus can eliminate round shoulders and "Bye Bye fat"
So please keeping going
Next exercise, we are going to do
Backwards Pauses
Relax shoulders
Move your arm hard backwards
Note that the elbow joint is locked
Don't let the forearm flutters
Are your arms sore now?
Hold on, almost done
The last exercise, Arm Wing
Upper body lean forward slightly
Tighten the lower abdomen
Clamp both arms inwards tightly
Don't shrug
Lower the shoulders and keep palms up
Then raise the whole arm up
Don't bend the arm
raise up the whole arm
Then drop
Keep the arms tighten and controlled
Even when you drop it
Please be slowly and well controlled
This exercise can burn the fat
and tone the arm well
Do you feel arms burning now?
Almost done
Keep it up
Good, please don’t stop
Let's do a few more consecutive arm lifts
5
4
3
2
1