How to reduce arm and underarm fat

For women who love beauty, any excess fat on the body is intolerable, especially in more obvious places such as arms and armpits. There is a very particular method to reducing excess fat, and the methods are different for different locations. The effect of reducing excess fat on the arms and armpits is mainly achieved through some fixed postures. So, how to reduce the fat in the arms and underarms? Let’s take a look at the specific methods below.

If you want to train your arms well, you must first understand the composition of your arm muscles. The biceps are located in the front of the upper arm, the brachialis is located in the middle, and the triceps is located in the back. In order to tighten the cuffs, in addition to training the biceps, the focus should be on training the triceps. As for the brachialis in the middle, it is mainly used to separate the biceps and triceps, and for muscle shaping, which is what bodybuilders do. We only need to practice the triceps appropriately to make the lines of the arms more slender.

To train your triceps, the first exercise is standing triceps extension. If you don’t have dumbbells, it’s okay, just find an empty mineral water bottle, fill it with water and use it as a dumbbell. This exercise can be done standing or sitting, with one hand, or with both hands if your arm strength is not enough. Hold the bottle, stretch your arms, then slowly lower your forearms and place your upper arms against your ears. When the bottle is at the bottom, feel your triceps tighten, then pull up, paying attention to the strength of your triceps. In order to stimulate the development of triceps, a certain intensity is required. For example, you can do four sets of fifteen times each, depending on your actual situation.

The second exercise is supine arm curling and extension. This movement is similar to standing arm flexion and extension, both of which use the arms as the main flexion and extension exercise, but you must pay attention to protection when you first do this movement to avoid injury. Lie on your back on a bench, hold dumbbells with both hands, first push the dumbbells to just above your shoulders, then under the control of your triceps, slowly lower them to the outside of your head, feel your triceps tighten, then bend your arms and pull up to complete one movement. The protector can place his hands on the trainer's elbows to prevent the movement from being deformed. If you don't have dumbbells, you can use mineral water bottles instead. If you don't have a bench, you can lie on the bed with your head on the edge of the bed and your arms out of the bed to practice.

The third exercise does not require any equipment; you can use your own body weight. Find a firm fixed object, such as a sofa, and slowly squat on the edge of the sofa, with your hands behind your back on the sofa. The position of your legs can be moved forward a little according to your actual situation. Straighten your arms, feel your triceps tighten, then slowly lower yourself, and repeat the action. The difficulty of this movement can be increased according to your actual situation. When the arms cannot exert force, the legs can assist in exerting force to complete the movement.

The fourth exercise can be narrow-grip push-ups. This is an effective exercise for your triceps. If your arm strength is not enough, you can kneel on the ground with your legs lifted up. The closer the distance between your hands is, the better. The best distance is the distance of one palm between your hands.

The fifth recommended exercise is prone arm flexion and extension. Similarly, if you don’t have dumbbells, you can use mineral water bottles instead. If you don’t have a bench, you can do it with one hand and support your knee with the other hand to reduce the pressure on your waist. Hold dumbbells, stand prone, with upper arms parallel to the body. When starting the movement, the forearm and upper arm are perpendicular. Then use the triceps to exert force to move backward. This is one movement.

If you have the conditions to go to the gym, rope pull-downs are recommended. The advantage of this exercise is that you can maintain continuous stimulation without locking the muscles at the end of the movement. Stand in front of the machine, hold the handles, start from the chest, press down with your forearms, and straighten your wrists at the end of the movement to better stimulate the triceps.

A complete training session must have different movements to stimulate different parts of the muscles, and there must be sets, repetitions, and intensities, so that the muscles can be trained well. If your muscles don’t feel anything after training, it means that your intensity is not enough. You can consider adding movements or increasing the number. Remember, muscles are always destroyed first and then grow. Training is a process of destroying muscle fibers.