If you want to get rid of meat worship and restore tight arms, it is imperative to reduce the body fat rate and lose excess fat. Only when the body fat rate drops below 22%, girls will be slimmer and the arm fat will disappear.
If your body fat rate exceeds the standard, you need to strengthen aerobic exercise and control your diet to reduce fat.
In terms of diet, as long as you quit all kinds of over-processed and high-calorie foods and replace them with low-calorie, satiety and light-processed foods, you can effectively control your calorie intake, increase your body's calorie gap and let you lose weight faster.
Diet control does not mean a single diet. You need a balanced diet, a diversified diet, and reasonable supplements of carbohydrates, fats, protein, vitamins and minerals, so as to lose weight healthily.
In terms of exercise, aerobic exercise can start with running, skipping, jumping and aerobic exercise, and exercise about 1 hour every day, which can achieve good fat burning effect.
If you want to look better after losing weight, we can also join the arm dumbbell training to strengthen the arm muscles. Muscle growth can inhibit the accumulation of fat and increase the body's calorie consumption.
With the increase of age, some muscles will be lost and fat will easily accumulate. It is prone to problems such as loose skin and bloated body. Small muscles can support the skin, improve and prevent the problem of arm relaxation, and make your arms look longer.
When girls do arm training, they only need to choose a pair of 2-3KG dumbbells to exercise and insist on exercising once every other day, which can achieve good exercise effect.
Share four arm training movements, eliminate all the movements of biceps and triceps fat lines, drive away the worship of meat, and let you have tight and stylish arms!
Action 1: Flexion and extension of neck and back arm when sitting (exercise triceps brachii)
Do 15 times and repeat 4 groups.
Action 2: Up-sloping dumbbell bending (for biceps)
Do 15 times and repeat 4 groups.
Action 3: (kneeling) push-ups (for triceps brachii)
Do 15 times and repeat 4 groups.
Action 4: Sitting posture, one-arm dumbbell compound bending (for biceps)
Do 10 times per side and repeat 4 groups.
Pay attention to the action standard during training, and then carry out weight-bearing training after being familiar with the action, which can improve the exercise effect. After each training, stretch and relax your arms, improve muscle congestion and make your trained arms look better!