Big, flabby and loose upper arms make many people feel insecure about their body shape, especially when wearing sleeveless shirts or clothes that show off their upper arms. The safe way to reduce the size of your upper arms to make them look firm and tight again is probably exercise. It should be done in conjunction with diet control to help reduce the size of your upper arms effectively.
Although exercising the upper arm muscles alone may help to tighten the upper arms, it cannot create clear changes in specific areas. Those who want to reduce the size of their upper arms should do other forms of exercise in addition to specific exercises, especially cardio that helps burn accumulated fat, along with controlling their diet regularly to create clear changes.
Easily reduce arm size with 5 exercises
The upper arm is made up of several muscles, such as the biceps and triceps. The upper arm slimming exercises that we have brought to you today ยูฟ่าเบท are mostly bodyweight training exercises that focus on using body weight. Those who don’t have equipment can easily exercise according to this.
1. Push-up
Push-ups are a basic exercise that is easy to do. This exercise will help develop the muscles of the upper body, such as the chest, shoulders, upper back, as well as biceps and triceps.
- To do a push-up, begin by kneeling on the floor or an exercise mat. Place your hands on the floor with your fingertips pointing forward and shoulder-width apart.
- Then use your hands to support your body and extend your feet back. Try to align your torso, back, buttocks, and legs. This push-up position is known to many as the plank position.
- Once your body is in place, slowly lower your torso by bending your elbows out to the side until your chest is about 5 centimeters away from the floor, then push yourself back up into a plank position.
- Repeat in the same manner 10-15 times.
During push-ups, keep your body in a straight line throughout. Do not bend your back, arch your back, or lift your hips. Beginners who cannot do push-ups in this manner can try doing push-ups with your legs extended behind you, without lifting your knees, to make it easier to do.
2. Tricep Bench Dips
This is an upper arm exercise that focuses on the triceps or triceps muscles. This exercise may require a chair, but if you don’t have one, you can use nearby furniture such as a table or bed, or even do it on the floor.
- This pose begins by sitting on the front edge of a chair, with your knees at a right angle, your feet flat on the floor and pointing forward. Place your hands on the edge of the chair at your sides, with the backs of your hands facing forward in the same direction your toes are pointing.
- Once seated, slide forward from the chair, supporting your weight with your palms, and lower your body vertically. Once you have lowered until your elbows form a right angle, push yourself back up to the starting position.
- Repeat in the same manner 10-15 times.
When pushing up, you should use your triceps muscles on the back of your arms, using your feet for support only, so that the muscles in that area can be fully developed and used. You can also try extending your legs in front of you instead of straightening your knees to increase the difficulty of the pose.
3. Tricep Kickbacks
This is an easy triceps exercise that can be done by following these steps:
- Begin by kneeling on the floor with your right knee bent and your left knee loosely clasped at your waist.
- Then stretch your right arm out, tense your upper arm muscles, and slowly move your arm back, similar to swinging your arm, but using your upper arm muscles instead of centrifugal force.
- When you have stretched your arm out as far as it will go, slowly pull it back to the original position.
- Repeat 10-15 times and switch to the left arm, kneeling with the left leg instead.
During this exercise, you should flex the muscles of the arm you are exercising and keep your arm straight. If you want to make the exercise more difficult, you can hold a water bottle or dumbbell while exercising in this position.
4. Hammer Curls with Dumbbells
This exercise primarily works on your biceps. This exercise requires some weighted equipment, such as dumbbells or water bottles.
- Start by standing with your feet shoulder-width apart, bending your knees slightly or squatting down into a sitting position.
- Hold a dumbbell at each side of your body with your palms facing each other. Then, tighten the upper arm of your right arm, locking your elbow and upper arm. Then, use your forearm to lift the dumbbell up until it is at shoulder level and return to the starting position.
- Repeat 10-15 times in the same manner and switch to the left arm or you can do the other side in the same round.
The important thing to do in this exercise is to keep your body straight, with your elbows, shoulders, and upper arms locked so that they do not move. Use only your forearms.
5. Cardio
Cardio is an exercise that stimulates the heart rate and circulatory system in the body. It helps burn excess energy and fat stored in the upper arms or other parts of the body. The amount of accumulated fat in the body that decreases may help to see the results of specific exercises more clearly.
Cardio is a form of exercise that comes in many forms, such as running, cycling, swimming, jumping rope, and even dancing. You should spend at least 20-40 minutes a day doing cardio so that your body can use up excess energy properly.