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5 Special Exercises to Reduce Arm

5 Special Exercises to Reduce Arm

Fat accumulation can occur in any area of ​​the body. Apart from the abdomen, the upper arms are often an area where fat accumulates. Accumulation of fat in the arms can make the arms sag.  

To overcome this condition, you need special exercises to shrink the Arm. Specific exercises help train the arm muscles to be toned and appear smaller. Generally, specific exercises to reduce the Arm will focus on training the upper arm muscles or biceps and the forearm muscles or triceps.  

Exercise to Shrink Arms with Variations in Dumbbell Movement  
Maybe all this time, you thought, you can shrink your arms by reducing calories in the food you eat or other cardio exercises. But unfortunately, such activities can lose weight but do not necessarily make the arms small and tight.  

Usually, the weight loss caused by cutting calories will leave the skin sagging, including the arms. Therefore, particular sports shrink the Arm or tighten it. What kind of exercise is recommended?
 
1. Weightlifting 
This type of exercise includes an effective physical activity to shrink the arms. You have to adjust the weight of the dumbbells used, whether 1.5 kg or 3 kg.  

Movements that who can apply can vary. For example, you can start lifting weights by lifting dumbbells, then swinging them into your arms, doing it repeatedly for at least 3-5 minutes. 

To trim back arm fat while helping to build shoulder muscles, you can lift one dumbbell with your hands parallel, then lower it behind your shoulders. Repeat for 3-5 minutes. For this type of exercise, it's a good idea to use 3 kg dumbbells.

2. Plank 
Plank is effective for shrinking arms and making arm muscles formed. When doing a plank, you focus your weight on your arms so that the muscles in the arm area are forced to work to tighten and develop faster.  

As an option, you can use dumbbells or with your palms when doing a plank. The effect may be more pronounced in the arm muscles. For the use of dumbbells, the upper muscles in the arms are forced to work more optimally.  

3. Push-ups 
Push-ups are also a choice for particular sports to shrink arms. When doing push-ups, the arm muscles are used as a support for body weight so that they are forced to work more optimally. Push-up up and down movements that are done repeatedly also help muscle contractions to be more active. 

4. Rotating the Wrist with Dumbbells 
Dumbbells are a multifunctional exercise tool that can maximize exercise, including shrinking the arms. You can use dumbbells and then do a wrist twist while carrying the dumbbells.  

So that the results are more effective and maximum, do it 15 times without a break. Do it regularly and repeat it at least 3-5 times to give full results. You can increase the number of weights and the exercise's consistency.  

5. Press Up Press-up 
movement is almost the same as push-ups. Position your body by sleeping on your stomach, then lift your body using your arms like a push-up, but keep your legs straight, and your knees should not touch the floor or the mat.  

Make sure your body forms a diagonal line from head to toe. Then lower your body slowly by bending your elbows until they are at the same height as your chest. The body will form a straight line from head to toe. Then lift your body back up and repeat the movement 10 to 15 times. 

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