首先，让我们了解我们手臂的肌肉组成(first of all, let's us know the muscle of our arms)
一般我们的 手臂白白肉比较多的地方，就是肱二头肌和肱三头肌，让我们手臂看起来特别的粗大，如何让他们更极致，消耗多余脂肪并且增加额外的肌肉呢？
（we have much fat in our arms, and at there, there are two piece of important muscles, that's Biceps and triceps，if there are to much fat,it will looks very ugly, how to make it slim , the key is to burn fat and increase the muscle mass)
1.
1.哑铃弯举(Bend the dumbbel)：
注意：手臂最大放松也是呈弯曲状态，感受肱二头肌肉的发力，注意质量而非数量，一般12-15个一组，一共3组（这个看看个人承受能力，此为女生推荐个数）
(Attention: when your arm is at the max relaxed status, you should still keep our arm bending, feel your power of Biceps's ,and make sure the quality not the quantity， we usually do 12 to 15 oin a group , and 3 groups in total.(it depends your ability, and this recommend is just for girl)
哑铃弯举
2.直立杠玲弯举(Vertical bar lift)
直立杠玲弯举
注意：刚开始，身体自然站立，双脚与肩同宽，双手正握杠铃，握距与肩同宽，自然下垂于体前，双臂紧贴于身体两侧
Attention:first of all ,the body stands naturally, feet shoulder-width apart,double hands is holding the barbell, the grip is shoulder-witdth apart and hangs down in front of the body with arms close to the sides of the body. then the arms are bent upward until the biceps is completely tight, pause for 2 seconds,then slowly return to the starting point.generally we do 3 groups, each group 12 to 15(bent to inhale,lower to exhale, keeping elbows slightly bent as much as you can_
然后双臂向上弯举，知道肱二头肌完全成紧绷状态，停顿2秒，之后慢慢还原到起始位置，一般做3组，每组12得到15个。（弯曲吸气，放下吐气，放下时保持肘关节是略微弯曲的状态)
3.俯身上拉划船（Pull the boat up and down)
首先双膝微曲，臀部向后坐，深蹲，腹部向内收紧，身体呈斜45度，双手从下往上握住拉力杆，保持身体斜度不变，向上拉到感觉肱二头肌紧绷，停顿2秒，然后缓慢放下，（注意不要让它返回至原点）。1组10-15个，共3组。
(firstly, hold the pull bar with both hands form the bottom up,keeping the body angle unchanged, pull it up until you feel the biceps tense. pause for 2 seconds,then slowly slower it down(attention: don't put it back to the origin), 10-15 of one group, 3 groups in total.
（小Tips：你的燃脂心率：男(220-年龄)*0.7 -(220-年龄)*0.6) //// 女(226-年龄)*0.7 -(226-年龄)*0.6) ）-----每次间歇性运动达到燃脂心率即可高效减脂
(Tips:your heart rate of burning fat: male:(220-age)*0.7 ---male:(220-age)*0.6 female:(226-age)*0.7 ---male:(226-age)*0.6
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