Four effective ways to remove the bat wings Effective ways to remove the bat wings

We all want to have slender arms, but the "bye-bye" fat is really a stumbling block. So today, I will share with you the four effective ways to get rid of the "bye-bye" fat.

1. Make fists with both hands, place them together and level with your chest, then stretch them towards your back at a constant speed. Repeat this process 15 times.

2. Practice 10 sets of plank holds, and remember to adjust your breathing while training.

3. Exercise your shoulder muscles by lifting dumbbells. First, practice with one hand, using weights to make the smallest dumbbell. After your arms have a certain strength, you can practice with both hands. Fifteen sets each time is enough.

4. Eat less high-fat sweets and eat more low-fat foods such as carrots and winter melon. It is recommended to eat fitness meals. I believe that as long as you persist in long-term exercise, you will definitely see the effect. If you are not self-disciplined enough, you can also consider signing up for fitness classes or yoga classes.

1. Use mineral water wisely

It is still difficult to remove the arm fat. It is recommended that you use mineral water bottles at home. Use two mineral water bottles and a bench to easily get rid of the arm fat. First, prepare a 500 ml mineral water bottle, add 500 ml of water, or sand. This weight is affordable for most female friends. Then sit on the bench and do circles with both hands. It can not only exercise the curve of the human arm, but also get rid of the arm fat. It is recommended to do 15 times in a set, and then rest for two minutes and continue to the next set of exercises. You need to insist on doing 4 to 5 sets of exercises every day to effectively get rid of the arm fat.

2. Use foods that reduce edema

You can use some foods that have the effect of reducing edema. Some female friends will find that their arms have become very thick, which may be caused by edema, so you need to use some foods that have the effect of reducing edema. The curves of the arms can become more beautiful. It is recommended that female friends can eat more celery, white radish and winter melon, especially in summer, you can drink some winter melon soup, which can have a very good effect.

3. Patting arms

You can also use the arm patting method, which is very effective. It is recommended to pat the two parts of the arm joints, which can improve the local blood circulation of the human body and promote fat burning. It has a very good effect on thin arms, but you need to persist. When patting the back of the hand, you should pay attention to the strength. The strength should not be too large, otherwise it will cause local redness and swelling, so you should still pay special attention.

1. Telescopic

First, lift your left hand with the palm facing down and straighten it to the ground. Use your right hand to bend your left fingers back. Then stretch your hands to the width of your shoulders and slowly lower them. Then raise your right arm to a horizontal position and repeat the movement. Practice the movement 10 times.

2. Sit-up push-up

First, lie down on your stomach, support yourself with your hands on the ground, with your hands shoulder-width apart, and point your fingers toward the outside of your body. Your entire body should be in a push-up position. Next, bend your elbows, and move your body center to the right, leaning to the right. Then move your body center back to the center, and then move it to the left again. Do this back and forth for one minute. You can continue for a longer time, and stop when you are physically tired.

3. Forward

The main position of the forward exercise is the shoulder. Prepare two 1 to 2 pound dumbbells, hold one in each hand, and place your hands at the height of your face with your palms facing each other. Then step your left leg forward about 6 feet, and your right foot back 6 feet. Then stretch your left hand forward, and then your right hand. You can do it slowly at the beginning, and then gradually increase it to a speed that you can reach. Practice for 5 minutes each time.

1. Bad living habits: If your sitting or standing posture is incorrect, fat in your arms will easily accumulate.

2. Too much body fat: If your body fat is too high and a lot of fat is accumulated, your arms will certainly not be spared and bye-bye sleeves will naturally appear.

3. Lack of muscles: Even if you are not very fat, but because the triceps in your upper arms are not developed enough, the muscle strength is relatively weak, and the flesh is too loose, it can also cause bye-bye sleeves.