Summer is the season for showing off your flesh. If you don’t agree with someone, you’ll start showing off your shoulders, arms, waist, thighs, etc. The most commonly worn items in summer are suspenders and sleeveless tops. Do you have nowhere to put your butterfly sleeves? Today, I will teach you four yoga moves to quickly slim down your arms, as well as yoga moves to slim down your belly, so that you can show off boldly in summer.
1. Four yoga moves to quickly slim down your arms
1. Arm rotation style
Step 1 Be prepared to sit.
Step2: Raise your arms to the left and right sides with your palms facing down.
Step 3 Keep the whole body still, and use your fingertips to drive your arms to draw circles in a counterclockwise direction, 10 circles in each direction.
Effect: Extend the entire arm line, making it longer and firmer, allowing you to say goodbye to "goodbye hands" completely.
Body shaping tips: When doing this action, you should pay attention to tightening your arm muscles as much as possible and relaxing your shoulders. Do not shrug your shoulders. Your arms should be parallel to the ground. When drawing circles, The body cannot move, so focus all your attention on the upper arms.
2. Curved arm pose
Step 1: Straighten your upper body, let your buttocks naturally sit 2/3 in front of the chair, and place your feet parallel to each other. Let both arms make fists and extend forward, at shoulder height. Then breathe naturally, relax, and prepare for the next action.
Step 2 While inhaling, you need to bend your elbows so that your arms are bent at a 90-degree angle; then exhale, then bring the bent elbows toward your shoulders, then contract inward, and repeat actions 12 times, 12 times is one session, and it is recommended to do it twice a day.
Efficacy: This action can lift your arms well and contract them inward, allowing you to use your biceps to flex and stretch your triceps well. This can stabilize the shoulder joint, thereby making the arm lines more graceful and making the arms more slender.
Key points: The elbow cannot move during the exercise. When bending the elbow, keep it at shoulder height and slow down for better results. In addition, everyone can appropriately increase the intensity of practice according to personal circumstances, such as holding a mineral water bottle in hand, so as to achieve better results in increasing energy.
3. Thin Arm Pose on the Bed
step1 Stretch your arms in a balanced manner, sit cross-legged on the bed with your legs crossed, raise your head naturally and straighten your chest, keep your spine straight, and place your hands on your ankles. Raise your hands to both sides to half the height, with your palms facing down, and breathe evenly. Twist one hand upward with the palm facing upward. Repeat this movement by twisting both arms in the opposite direction 15 times.
Step2 Cross your arms and make a fist, stretch your legs and sit cross-legged on the bed, keep your back straight, fold your hands forward, twist and interlock your fingers, and make a fist. Slowly extend your arms upward, over the top of your head to the back of your head, and feel the feeling of extending upward from your spine to your fingertips. Lift your head as much as possible, keep breathing slowly, and repeat three times.
Step3 Lie on the bed, place your feet shoulder-width apart, raise your feet, point your toes on the ground, bend your hands and arms on your chest, and point your chin on the ground. Use the strength of your limbs to tighten your abdomen as much as possible, lift your body upward, and keep your head to toes on a flat surface. Be careful not to raise your buttocks. After pausing for 10-15 seconds, repeat three times.
Efficacy: Effectively help you lose arm fat, relieve arm pain, and reduce fatigue.
4. Chair shoulder-relaxation pose
step1 Sit upright on the chair one-third of the way, keep your back straight, your knees together, and your eyes looking straight.
Step2 Inhale, keep your upper body still, hunch your shoulders, stop, and stay for a few seconds.
Step3 Exhale slowly, keep your upper body still, relax your shoulders, and try to relieve your tense nerves.
Step 4 restores and repeats back and forth several times.
Efficacy: Eliminate arm fat, relieve shoulder and neck pain, promote blood circulation in the shoulders and neck, etc.
2. Diet adjustment
In addition to practicing yoga for weight loss and body shaping, daily diet adjustment is also very important. Here are some foods for slimming arms.
Fat comes from eating, but eating properly will also eat up your excess fat. We might as well use some foods with lipid-lowering effects to help you eat away body fat.
Vegetables: Garlic contains sulfur. The sulfur-based compounds formed can reduce blood cholesterol and prevent thrombosis, help increase high-density cholesterol, and are beneficial to weight loss.
Grains: Oats are extremely rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering cholesterol.
Medical experts believe that there are many effective substances in human daily diet that can reduce excess fat in the body. People can lose excess fat while enjoying delicious food.
In recent years, most of the popular weight loss products in the world are based on cereals and marine foods. For example, some weight loss products use L-carnitine, green tea polyphenols, guarana, seaweed, and chitin. , hawthorn, mountain green tea essence, evening primrose. It extracts and concentrates 32 kinds of nutrients necessary for the human body during weight loss and unique fiber components that have a weight loss effect. It absorbs excess fat in the body and regulates nutritional imbalances at the same time. It can effectively break down fat and achieve slimming effect.
3. Slim belly yoga
1. Simple sitting twist
Function: This pose can help you stretch your spine and eliminate back pain, and then Help you massage your abdomen to reduce abdominal fat and promote the peristalsis of digestive organs.
Sit cross-legged on a folded blanket, with your pelvis level and your back straight. Inhale to lengthen the spine upward, and as you exhale, stretch and turn to the right and back. Place your left hand on your right thigh and your right hand on the edge of the blanket behind you. Hold for 30 seconds and then take it back. Repeat the same movement in the opposite direction.
2. Half Fish King
Function: This twist can work well in the abdominal area, strongly twisting the diaphragm and abdominal belt. Its twisting strength will Very powerful, helps tighten waist and abdominal muscles.
This is a more advanced twisting pose. We need to fold one leg underneath so that the sole of the foot stands upright on the ground. The upper foot is placed on the outside of the knee. The toes and knees are in line. The upper leg should be vertical.
You can put a blanket under the buttocks to prevent the pelvis from falling backward, so that the back can stand up and turn as you exhale. Inhale and stretch the spine as well. Push your mid-back into you to add twist.
3. Twisting side triangle stretch
Yoga posture instructions:
1. Kneel up and relax your lower abdomen.
2. Inhale, breathe naturally, feel your hands extending to both sides, and raise your hands flat to both sides. Hold your right ankle with your right hand, and slowly sink your body to the left;
3. Exhale, breathe naturally, and look at the fingertips of your left hand;
4. Slowly move your left arm Slowly extend to the front right, looking at the sky;
5. Inhale, turn the entire left arm and upper body to the upper left, switch directions, and breathe naturally;
6. Keep Hold this action for 30 seconds to 1 minute, and expand the chest and shoulders.
Key points: During practice, focus on the twisting sensation of the hips and entire spine.
Efficacy: One trick to treat constipation, hyperacidity, obesity, frozen shoulder, and neuropathic low back pain. It mainly enhances the rotation of the spine, promotes the blood circulation of the internal organs and the metabolism and relaxation of the digestive system.