There are three necessary conditions for muscle growth: exercise stimulation, nutrition and rest. These three conditions are indispensable for anyone who wants to gain muscle. So as long as one condition is lacking, what you are worried about will not happen.

I have a question. Since you don't want to gain muscle, why exercise your arms?

I recommend you the most direct way to lose weight. Aerobic and anaerobic alternate exercise.

For example, if you run on the playground, jog for the first minute, run at a speed of 100 meters for the second minute, jog for the third minute, and so on, for a total of 45 minutes. This process can not only consume fat, but also consume other synthetic muscle nutrients to some extent.

If aerobic exercise exceeds 1 hour, it will lead to the consumption of nutrients such as sugar and various amino acids used to synthesize muscle in the body to a very low level, which will be harmful to the body if it is maintained on the premise of decomposing muscle protein. This is also the reason why bodybuilders should not do aerobic exercise for a long time during the fat reduction stage. This also explains why marathon runners are so thin.

The healthy and correct way to lose weight can refer to my other reply.

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The main function of stretching is to prevent muscle injury after exercise. There are many pictures on the internet, which can't be explained clearly in words.