How to exercise and thin your arms? And stomach?

Yoga, the first set of leg slimming exercises for various stretching exercises. In the first section, sit on the ground, with your legs parallel to the ground, your right leg raised, your hands holding your feet, and your forehead trying to touch your legs, with a mouth number of "one, two, three, four". Then change your left leg, with a mouth number of "five, six, seven, eight", and do it alternately for 3 times (Figure 1). In the second quarter, lie on your back, with your hands akimbo, your shoulders on the ground, your hips and upper body lifted forcibly, your right leg straightened, your left leg bent, and your legs alternated for 1 times (as shown in Figure 2). The second set of leg slender exercises The first session of the squat exercise is to stand on tiptoe with two feet in an external figure of eight, and the heels are close together, with a 9-degree angle between the feet. Stand on tiptoe, and the calves are forced to contract, and do squat and stand up. The amount of exercise each time is limited to the soreness of the calves (about 3 minutes). In the second quarter, the tiptoe jumping exercises stand on two feet as above, with both hands akimbo, and take off with the forefoot of both feet. When falling, the forefoot touches the ground first, and then the whole foot touches the ground. Take off on tiptoe again, 1 times in a row. In the third quarter, massage the calf sitting posture, relax the calf muscles, and rub the calf muscles with both hands. The technique should be gentle, and each leg should be massaged for 2 ~ 3 minutes at a time. 1. Decreasing the thin calf The calf is the muscle located at the back of the calf. This part of the muscle is called the peroneal abdominal machine. Under normal circumstances, the peroneal abdominal machine looks relatively developed, and the calf that has no peroneal abdominal machine at all looks unattractive. Therefore, the peroneal abdominal muscle should exist properly. Under normal circumstances, you can't see the peroneal abdominal muscle when you exert yourself, but only when you relax. You can eliminate your over-developed calf by walking posture and changing the type of shoes. 2. Changing the posture of walking is fundamental. Check your walking habits while walking slowly. Avoid putting too much weight on the calf. 3, change the height of the heel: people who usually walk with low-heeled shoes change into high-heeled shoes, and people who usually walk with high-heeled shoes change into low-heeled shoes. The common method of calf exercise is to complete the specified number and times with a fixed weight. The result of this exercise is that the stimulation to the small calf muscles is not deep or comprehensive, and the muscles cannot be completely tired. Because when you do the first 2-3 groups with a fixed weight, it is the strongest part of the muscle that exerts force, which can ensure that you can complete the exercise with the correct posture. However, in the later exercises, the phenomenon of borrowing power will appear, and the exercise will be over before each small muscle reaches fatigue. This will not stimulate more muscle fibers, especially the deep muscle fibers. Another practice method is incremental method, that is, with the increase of the number of groups, the weight is continuously increased and the number of times is reduced. By gradually increasing the weight, constantly exerting more pressure on the exercise site, breaking through the adaptability of muscles. This way of aggravating is the best choice for the exercise of large muscle groups, but it is not necessarily effective for the exercise of calf muscles. Because when practicing calf by incremental method, with the increase of the number and weight of groups, it is more and more difficult to complete the movement. In the later practice, there will also be the phenomenon of borrowing power, the movement deformation is not in place, the stimulation is not concentrated or can not reach the "peak contraction", so that some muscles can not be stimulated or the stimulation is not deep and thorough. Although gradually increasing the weight improves the ability to lift heavy objects, the individual growth of each muscle in the exercise group is very small. In addition, the calf has the characteristics of fatigue resistance, so it is difficult to reach the fatigue limit with heavy weight and low number of exercises. Only moderate and small weight and more than 12 times of high-frequency stimulation can make the calf reach the fatigue limit. The advantages of the decreasing method are: firstly, with the decreasing weight, it can eliminate the psychological pressure caused by weight, avoid extra physical exertion, and concentrate on the action process, achieve the ultimate contraction and ensure the quality of action; Secondly, with the decrease of weight and the increase of the number and times of groups, more muscle fibers can be mobilized to participate in the work. In addition, the weight decreases and the number of times increases, the muscle tension is greater and more lasting, more exercise units participate in the work, and the efficiency is higher. This can effectively promote muscle growth.