Get rid of butterfly sleeves with 4 morning exercises

Summer is approaching, and clothing stores have begun to display sleeveless and backless dresses. However, many white-collar workers look at their chubby and loose butterfly sleeves and "rough" shoulder and back lines, and can't help but sigh. However, fitness coach Xu Zhikai said that by spending just 10 to 15 minutes every morning, using a fixed four-legged chair and a water bottle, you can easily get rid of excess fat in your arms, shoulders and back, and modify the overly loose lines of your upper body. (Video/Photographer Huang Zhiwen)

The first move: arm support exercise

1. Support your hands on both sides of the front edge of the chair, keep your hips approximately parallel to the chair surface, and bend your knees to 90 degrees.

2. Bend your elbows, exert a little force on your abdomen, slowly lower your body, feel your arms tense, and then slowly lift your body up again. Maintain a rhythm of 1 second down and 1 second up, and repeat the movement 8 to 12 times.

3. This movement can help the triceps, sculpt the arm lines, and modify the butterfly sleeves.

The second move: standing rowing exercise

1. Hold two full water bottles in both hands, stand with your feet shoulder-width apart, tighten your buttocks, straighten your back, and squat about 1/4 of the way back and down.

2. Stretch your arms straight in front of your knees, then slowly turn them back laterally, keeping your arms and shoulder blades contracted, until your upper and lower arms are at 90 degrees, then slowly return to the original position. Each complete movement takes about 2 seconds, and you should repeat it 8 to 12 times.

3. This exercise works your back muscles and biceps.

The third move: reverse bird exercise

1. Hold two full water bottles in both hands, stand with your feet shoulder-width apart, tighten your buttocks, straighten your back, and squat about 1/4 of the way back and down. It is best to keep your upper body parallel to the ground.

2. Look straight ahead, stretch your arms and keep them slightly bent, move backwards in a flying motion until your arms are in a straight line and then slowly return to the original position. Maintain a rhythm of 1 second down and 1 second up, and repeat the movement 8 to 12 times.

3. This exercise strengthens the rhomboid muscles on the back of the shoulders and between the shoulder blades.

The fourth move: shoulder raise exercise

1. Stand with your feet shoulder-width apart, head up and chest out, holding two full water bottles in both hands at your navel.

2. Inhale, slowly stretch your arms outward until they are parallel to your shoulders, and then return to their original position. Maintain a rhythm of 1 second down and 1 second up, and repeat the movement 8 to 12 times.

3. It can train the middle deltoid muscles of the shoulders.