How to do elbow push-ups

When the weather is hot, most women want to wear sleeveless clothes, but if they have butterfly sleeves on their arms, it may affect the matching of clothes. In fact, butterfly sleeves are a common type of arm fat in life. This is a big problem for women who like to wear sleeveless clothes. So what are some better ways to help us improve?

Weighted arm swing exercise

This exercise can exercise the shoulder muscles, biceps and triceps, and also exercise the abdominal and back muscles. Stand upright and hold a heavy book in both hands. Hold the book in front of your chest, with your elbows tucked close to your sides.

Swing your arms down to your thighs, then raise them up to shoulder height, bending your arms inward as shown. Then return to standing position. Repeat this movement for 30 seconds, then reverse the order of the movements for another 30 seconds. Then take a deep breath for 30 seconds and relax.

Dumbbell Seated Dips

Hold a dumbbell with both hands. The weight doesn't need to be too heavy. Make sure you can do 15-20 times in a set. Sit on a chair with your feet naturally on the ground, shoulder-width apart. Tighten your waist and abdomen, lift your chest and head, raise your hands above your head and stretch them straight.

Then bend your forearms and slowly lower the dumbbells behind your head. Keep your upper arms tight and keep them still. Lower the dumbbells until your forearms are parallel to the ground. Then slowly return to the original position until your arms are straightened. This counts as one time. Inhale as you lower the dumbbells, and exhale as you raise them.

Sit-ups

This movement can exercise the muscles of the entire arm, accelerate blood circulation, and naturally speed up fat burning. We first lie on the ground, support the ground with both hands, with both hands as wide as shoulders, fingers facing the outside of the body, and the whole body is in a state as if doing push-ups.

Then bend your elbows and move the center of your body to the right. Tilt your whole body to the right. Then move the center of your body back to the center and then to the left. Repeat the above steps. Do this exercise for about 5 minutes each time and you will find that the fat on your arms is slowly decreasing.

Cross-palm exercise

This exercise can exercise the shoulder muscles, biceps, triceps, and also the chest, abdomen, back, buttocks and thigh muscles. Lower yourself from standing to a squat, then press down into the floor with your palms in front of your feet, shoulder-width apart.

Then cross your hands and move forward, as if walking, until you are in a push-up position, as shown in the picture. After a pause, reverse back to a standing position. Do it for 30 seconds, then take another 30 seconds to relax and adjust your breathing.

One-arm stretch

This exercise can exercise the shoulder muscles and triceps, and also exercise the muscles of the chest, abdomen, back, buttocks, thighs and calves. Press your arms into a pillow on the floor and extend your legs back so your body is in a straight line.

Extend your right arm to the right, lifting it up across the floor as shown. After a brief pause, lower your arms and return to the starting position, trying to keep your body in a straight line throughout the process. Lift your arms forward until they are parallel to the floor, then back up again, returning to the starting position. After 30 seconds, switch arms and continue for another 30 seconds. Then take a deep breath for 30 seconds and relax.

Finally, the editor needs to remind everyone that if you are a gym novice or do not exercise regularly, you must take it slow at the beginning. Exercise for half an hour every day, more than 3 days a week. After you gradually adapt, you can increase the frequency and time. This will give your body a buffer period.