Do you want to wear slim-shouldered dresses and flat tank tops but always worry about your arms? Don't let arm flesh limit the style of clothes we wear!

Butterfly sleeves, thick arms, thick shoulders, often because of the fleshy arms or loose lines to give up the fashionable and stylish arm dresses?

Usually seldom exercise biceps and triceps, so that the metabolic volume becomes less, fat easily entangled body! The girls' fleshy arms are actually the result of too little muscle mass. Fleshy arms make you look at least 2~4kg fatter than your actual weight, so if your arms are thin, the whole upper body will look smaller in visual size! Follow Kara coach to start 7 minutes, to create a strong and sexy arm line, wearing clothes no longer have to cover up. Zero-based sports novice can also be self-training at home Oh!

Action teaching 1. dumbbell biceps training

• Keep your abdomen hard, elbows bent at 90 degrees.
• Slowly come to a flat lift, keep the elbows and shoulders in a straight line, and then back to the last move.
• After the end of the movement, you can stay in the elbow bending 90 degrees, up and down slightly ambling. swing to strengthen the muscle feeling.

Action teaching 2. dumbbell hammer curl

• Feet shoulder-width apart, stand with head up, tighten the core muscles arms naturally hanging on both sides of the body.
• Hold the dumbbells in a natural grip with the palms facing each other, with the upper arms close together and the elbows fixed to the side of the body.
• Bend the dumbbells upward to shoulder height and pause at the highest point.
• Feel the lateral biceps expand and bulge then lower the dumbbell back to the starting position.

Action teaching 3. Beginning dumbbell push-ups

• Stand with your feet shoulder-width apart, head up and chest out, and tighten your core muscles.
• Stretch your hands straight up above your head.
• Exhale and slowly bend the right hand dumbbell backwards, making sure the elbow position remains next to the head.
• Inhale and straighten the right hand back to the starting position, switch sides and repeat the above movements.

Action teaching 4.Dumbbell Triceps Cross Extension

• Stand with your feet shoulder-width apart, head up and chest out, and tighten your core muscles.
• Stretch your hands straight up above your head.
• Exhale and slowly bend the right dumbbell backwards, making sure the elbow position remains next to the head.
• Inhale and straighten the right hand back to the starting position, switch sides and repeat the above movements.

Action teaching 5.Dumbbell overhead triceps extension

• Hold a dumbbell in each hand, head up and chest out, feet open at shoulder width.
• Raise the dumbbells above your head with your palms facing each other.
• Bend your elbows and lower the dumbbells to the back of your head until they are perpendicular to the ground and pause for a moment.
• Then straighten your arms and push the dumbbells back to the starting position.

Action teaching 6. Prone dumbbell extensions

• Bend your knees slightly and keep your feet firmly planted on the floor. The body is half parallel to the floor.
• Hold the dumbbells with palms facing each other and swing your elbows to the side so that your upper arms are parallel to the floor.
• Keep your upper arms still and feel the contraction of your triceps as you straighten your arms toward the back of your body. Stay at the highest point for one second, then return to the starting position.

Action teaching 7.Advanced Training - Dumbbell Squat Push-Up

• Hold dumbbells in both hands over the shoulders, palms facing each other, elbows slightly outward.
• Squat backwards, hands down to the ankles.
• Then use the lower body strength to push the body back to the standing position, hands straight up to the top of the head, back to the preparatory movements.

Training advice: the above actions 10 ~ 20 times per group, according to their ability to adjust the number of times. If you want to make your muscles feel better and slim down more efficiently, you can replace the dumbbells at home with something else that has weight to exercise.