How to lose weight fast? Here’s how to lose weight fast.
Step 1: Standing arm flexion and extension
How to thin arms the fastest, legs can be close together, you can also stand back and forth. Hold the barbell plate in both hands, straighten, close to the ear, elbow forward, bend the elbow, and return to the initial position at about a 90-degree angle.
Step 2: Kneeling position arm bends and stretches
Kneel with your legs back and forth, your body is level with the ground, support the ground with one hand, pass the thumb of the other hand through the barbell plate, press your elbows against your body, straighten your arms, and return to the original position.
Step 3: Supine flexion and extension
Lie on your back. With palms facing outwards, hold the bar with both hands, the width is the same as the width of the arm’s natural forward raise, that is, the same as the width of the inner shoulder, and the barbell is raised to the top of the head, about a fist away from the top of the head, and return to the initial position.
Step 4: Standing Barbell Curl
Hold the bar with your palms up, flex your arms, and return to the original position.
Fast skinny arm strength training：
a. Dumbbell Bent Over Bend: The feet are parallel, shoulder-width apart, the legs are slightly bent, and the upper body is bent over and parallel to the ground. Clamp the double rib with the upper arm, parallel to the ground. Hold the bell with the forearm down naturally, straighten the arm back as far as possible, and slowly return to the original position. Do three sets of 15 reps a week.
b. Sitting with elbows in front of the press: palms facing each other, hold the handle tightly, keep the chest and abdomen up, the body is upright, and the eyes are straight ahead. The legs are naturally separated by the sides. Squeeze the ribs with your upper arms, then slowly straighten your arms forward, pausing for a while and replaying slowly. Do three sets of 15 reps a week.
c. Pressing the heavy hammer down: Hold the horizontal bar with both hands, and the thumb is above the horizontal bar. Raise your chest and stomach. With your upper arms perpendicular to the ground, clamp your ribs and slowly straighten your arms. Pause for a moment, and slowly rewind to the original position. Do three sets of 15 reps a week.
Fast thin arm aerobic training：Running, skipping rope, cycling, climbing. Total time per training session: 30 minutes. Frequency: 3-5 times a week. Intensity: Reach 60%-80% of the maximum heart rate (Note, the maximum heart rate is 220-age. For example, if you are 20 years old, it is 220-20).
Fast thin arm home exercises：Pull the rubber band: You can use a rubber band (adhesive strip), hold one end in each of the left and right hands, and lean against the back of the head and the center of the back of the chest respectively. Alternate hands, straighten up as far as possible, stay for 2 seconds each time, and then slowly return to the original position. Repeat 15 times.
