When wearing a sleeveless top, fight against loose fat first ~ Get rid of butterfly sleeves with these 2 tricks

As summer approaches, the temperature slowly rises and people are wearing lighter and thinner clothes. Their plump butterfly sleeves are easily visible under all kinds of short-sleeved or sleeveless clothes. The Queen of Weight Loss in South Korea said that it is actually very simple to successfully defeat the annoying butterfly sleeves. In addition to learning the correct sequence of fitness exercises, performing two strength training exercises that help to strengthen the muscle lines on the inside of the arms is a good choice to effectively make loose fat become firm!

There are tips for losing weight through exercise~ "IG's strongest weight loss queen" teaches the correct order

Fitness coach Jin Haoyuan, who is known as "IG's strongest weight loss queen" and "Miss Jin", mentioned in her book "1 yoga mat to train muscle strength and successfully lose 50 kilograms" that in order to effectively lose weight and make the body more symmetrical, in addition to actively moving and increasing the amount of activity, it is even more important to learn the correct order of exercises.

[The correct order of fitness exercises]

1. Warm up (5-10 minutes): Easy aerobic exercise + stretching

The purpose of warming up is to make the body hot and the muscles relaxed, so that you can be prepared to exercise at any time and prevent sports injuries. It is recommended to relax your body through about 5 minutes of light aerobic exercise, and then end with simple stretching.

2. Main exercise (until you exert your strength to the fullest): muscle strength training

Start with squats, then move on to exercises like bench presses and deadlifts that make good use of gym equipment, but be sure to do them without overdoing it. It is recommended that you first consult the gym staff or coach on how to use the equipment, and then use it after you are familiar with the correct usage.

If a woman's goal is to lose weight, she can do an extra set of aerobic exercises during this stage, preferably for 40 minutes to 1 hour. In addition, you can also make good use of gym equipment such as treadmills or flywheels. If a girl’s goal is not to lose weight, after completing strength training, she can also do aerobic exercise 2 to 3 times a week, each time for about 20 minutes.

3. Closing exercise (take your time and do it slowly): stretching exercises

Stretching is the last exercise of fitness, which is equivalent to static stretching. It is recommended to do it for about 10 to 15 minutes after the end of fitness. Why should you stretch after exercise? This is because moderate stretching helps eliminate lactic acid accumulated during exercise, while relaxing muscles and beautifying lines. Therefore, stretching is very important, and friends who love beauty should never ignore it just because it is troublesome.

How to get the butterfly sleeves and the fat in the waist

Fitness coach Jin Yuyuan also shared two tricks that can effectively train the inner arm muscles and help you lose weight with bare-handed strength training. Here are some tips for your reference:

[Move 1 / Raise your arms and pull back]

Number of operations: 10 times × 2 sets.

practice:

1. Stand with your arms and legs bent at elbows, raising them to shoulder height and above your chest. The fingertips of both hands can be lightly overlapped or touching.

2. Push your elbows back. Try to keep your arms high as much as possible during the movement, and feel as if your shoulder blades are about to touch each other. Repeat 20 times, rest for 10 to 30 seconds, and then do another set.

[Step 2 / Elbow stretch left and right]

Number of operations: 10 times × 2 sets.

practice:

1. Stand with your head up and chest out, and clasp your fingers together at the back of your head.

2. Keep your upper body still and pull your elbow downward and to the right. As you pull down, feel your right shoulder blade moving downward. Try to pull slowly until you can't pull any further.

3. Change sides and pull your elbow downward to the left in the same way. One back and forth movement counts as one time. After completing 10 times, rest for 10 to 30 seconds, and then do another set.

TIP: If clasping your fingers together and placing them behind your head is too difficult, or if you feel pain in your arm muscles while doing it, try grabbing a towel instead.

POINT: When doing the exercise, be careful not to put too much force on your neck, try to relax, and avoid lowering your head and compressing your cervical vertebrae.

【Tips】：

Reminder: If you want to successfully get rid of extra fat, in addition to making use of your spare time to move around and exercise more, people should also develop the habit of eating three meals on time and in fixed quantities and with balanced nutrition. Avoiding staying up late and drinking enough water are the keys to effectively maintaining normal metabolism and having a healthy body.