Elastic band swinging meat and vest goddess practice 3 moves

Sculpting perfect arm lines is no longer a dream! With just a simple little prop like an elastic band and 3 minutes of perseverance every day, you can get rid of the annoying "wiggly fat". Zhang Tingyan, a successful Taiwanese goddess with a six-pack abs, shared that elastic bands are one of the most convenient and effective fitness tools for body sculpting. Even doctors strongly recommend them. She shared three tips on how to stretch your arm muscles with the help of elastic bands to help you regain the lines of your girlhood. (Video/Intern reporter Hong Yuqi)

With the help of a small elastic band, you can easily sculpt your arm lines and get rid of annoying fat. (Photo by Yang Bokang)

American chiropractor Dr. Tsung-Han Hsieh, who is known as an "elastic band expert" and has written a book sharing the benefits of elastic bands, said that elastic bands are rehabilitation tools that use the strength and tension of the rubber material to increase resistance during stretching movements, allowing muscles to receive progressive training. What’s different from weight training is that the elastic band gives you the same amount of force as you put in, so it’s suitable for everyone and is not likely to cause muscle damage.

The first trick to lose fat: pull the elastic band flat

During her demonstration, Zhang Tingjian shared that if one wants to lose weight, one can use the tension of the elastic band to stretch the arm muscles. When the tissue is formed, it will naturally increase the basal metabolic rate and eliminate the fat wrapped outside. First, use the simplest "horizontal pull" movement. Wrap the two ends of the elastic band with your hands to the same width as your shoulders. Then place the elastic band in front of your chest, raise your hands horizontally and pull them outwards, pulling them back in time with your breathing. This counts as one time. You can do this 12 to 15 times in a row, which counts as one set.

Flat-pull elastic band (Photo by Yang Bokang)

After resting for 1 minute, do another set. You can also do the same horizontal pulling movement by raising your hands high, placing your arms on both sides of your face, and pulling horizontally from the upper side to the outside. Both movements can effectively exercise the arm muscle tissue. The techniques are the same, but avoid moving too fast.

Back stretch with elastic band (Photo by Yang Bokang)

The second way to lose fat: back pull elastic band

The second move is to place your arms behind your back and hold the elastic band tightly with both hands. Lift the upper hand upward and pull the lower hand downward in coordination with your breathing. 1 repetition counts as one time. You can do this 12 to 15 times in a row, which counts as one set. Rest for 1 minute before doing another set. This trick can also help to exercise your back lines, giving you a charming back.

The third way to lose fat: elastic band

The third move is a powerful movement for the upper arm lines. First, wrap one end of the elastic band around the right upper arm, hold the elastic band tightly with your right hand, and buckle the elastic band from the waist with your left hand. Then, use the strength of your right upper arm to pull the elastic band backward and upward, and feel the upper arm muscles tighten and stretch. Do this 10 to 12 times in a row as one set. Rest for 1 minute before switching sides and doing another set.

Elastic lifting band (Photography by Yang Bokang)

Zhang Tingyan added that because elastic bands are easy to carry and do not take up space, they can be used every day whether at work or traveling. In addition to helping maintain abdominal muscle lines, they can also sculpt large and small parts of the body such as the abdomen, arms, thighs, etc. through the principle of stretching. It can be said to be a must-have sports prop for sisters.

★《3-minute elastic band exercise》trains you to get a goddess waistline~