8 Special Exercises to Shrink Arms

8 months ago 226398

JMG.CO.ID, Jakarta – Fat accumulation can occur in any area of ​​the body, apart from the abdomen, the upper arms are also 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 so that they are toned and appear smaller. Generally, specific exercises to reduce the arm will focus on training the upper arm muscles or biceps as well as training the forearm muscles or triceps.

Exercises to reduce arms with variations in dumbbell movements

Maybe all this time you thought, just by reducing the calories in the food you eat or other cardio exercises, you can shrink your arms. In fact, such activities can indeed 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, special sports to shrink the arm or tighten it. What kind of exercise is recommended?

1. Weightlifting

This type of exercise includes effective physical exercises to shrink the arms. You just have to adjust the weight of the dumbbells used, whether 1.5 kg or 3 kg.

Movements that can be applied can vary. 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

Planks are effective for shrinking arms and building arm muscles. When doing a plank, you focus your weight on your arms so that the muscles in the arm area are forced to work so that they tighten and form faster.

As an option, you can use dumbbells or with your palms while doing the 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 an alternative choice of special 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-ups up and down movements that are done repeatedly also help muscle contractions so that they are more active.

4. Twisting Wrist with Dumbbells

Dumbbells are indeed a multifunctional exercise tool that can be used to maximize exercise, including reducing 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 at least 3-5 times to give maximum results. You can increase the number of weights along with the consistency of the exercise.

5. Press Up

The press up movement is almost the same as the push up. 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 slanted 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.

6. Close-grip Wall Push up

Stand in front of a wall with your arms straight out in front of you and your palms touching the wall. Bring your body closer to the wall by bending your elbows. Lift your heels off the floor as your body approaches the wall to keep your body straight. Push back against the wall and repeat 10 to 15 times.

7. Bench Dips

Use a chair that is sturdy and stable (not easy to shift), sit and grip the front edge of the chair with both hands, then move your feet a few centimeters from the chair to make it easier for you to do these bench dips.

Then lower your body into the front of the chair until your arms form a 90-degree angle, while your knees and hips are parallel. Lift your body back up into the chair and repeat this movement 10 to 15 times.

8. Triceps Kickbacks

As the name suggests, this exercise is specifically for training the forearm or triceps muscles. The trick, kneel with your right foot touching the floor and lean forward.

Lift your left elbow and raise your arm behind your body as far as possible. Bend your elbows back to the starting position and repeat this movement 10 to 15 times. Then, switch to using your left knee as a support and repeat this movement with your right arm.

By doing sports movements that are devoted to training these arm muscles, it will be more effective to shrink the arm. Do it regularly every day to get a proportional arm.

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