3 moves to get rid of butterfly sleeves after the New Year

The Chinese New Year is a time for families to reunite, and eating lots of meat and fish is indispensable. If you are not careful, you will gain several kilograms. After the Chinese New Year, obesity not only accumulates around the waist and buttocks, but also on the arms, which are usually easily neglected, and may turn into butterfly sleeves, resulting in loose fat that moves violently. If you want to get rid of those annoying arm fats after the Chinese New Year, why not follow fitness instructor Nia and do these 3 exercises to train your arms!

Normally, there are fewer opportunities to use the upper arm muscles. Without special training, there will usually be a patch of fat under the upper arm with a strong shaking feeling.

The key to eliminating annoying fat is to exercise the triceps

Fitness instructor Nia said that the triceps brachii is located exactly where the triceps brachii is located. The triceps brachii has three heads, namely the lateral head (the part on the outside of the arm), the long head (the part on the inside of the arm close to the body), and the medial head (the deep muscle part). Since the triceps are rarely used in daily activities, they usually appear loose and flabby if they are not specifically trained.

If you want to get rid of those fat muscles, you have to exercise your triceps. The triceps, biceps and shoulder blades of the arms are connected into a system. If you do chain training for the triceps, you can also drive the entire upper arm, shoulder and back at the same time, making the upper arm muscles stronger. After the Chinese New Year, you can use your free time to do the following 3 exercises to make your triceps tighter and your arms more beautiful.

Action 1: Wall push-up

practice:

1. Stand with your feet together, about 1.5 meters away from the wall.

2. Place your hands against the wall, palms down, fingertips facing each other, and arms straight.

3. Slowly press your body down, exhale toward the wall while pressing, stop for 3 to 5 seconds, then stand up, inhaling while standing up.

4. Repeat this movement 10 to 15 times, for a total of 4 to 5 sets, and rest for 30 to 40 seconds between sets.

Bend over the wall and stand up. (Photo courtesy of Abs Fitness Club)

Action 2: French Curl

1. Put your fists together and place them above your head.

2. Bend your arms as much as possible, place your fists behind your neck, and let your triceps touch your ears.

3. To return to the original position behind your neck, bend your arms, move slowly and exhale, then straighten your arms and inhale.

4. You can use a bottle of water as a dumbbell for training.

5. Repeat this movement 10 to 15 times, for a total of 4 to 5 sets, and rest for 30 to 40 seconds between sets.

French curl. (Photo courtesy of Abs Fitness Club)

Action 3/Seated support

1. Place your hands on an office chair or stool behind your body, approximately at hip height.

1. Place your feet in front of you, bend your knees, and support yourself on an office chair or stool.

2. Press your shoulders down and lift your upper body.

3. Keep your arms fully extended and shrug your shoulders toward your ears.

4. Let your back relax and your body fall naturally between your shoulders. Pause for a moment, then return to the starting position.

5. Repeat this movement 10 to 15 times for a total of 4 to 5 sets, resting for 30 to 40 seconds between sets.

Sit and support your body. (Photo courtesy of Abs Fitness Club)

Shooting location: provided by Abs Fitness Club