Nine actions to solve the problem of arm fat, no one likes the big arm drooping when lifting the arm, and there will be a wave-like swing when moving the arm. This is what we often say goodbye to meat. So how can we solve the problem of arm fat? Learn 9 tricks from me to solve arm fat.

9 actions to solve arm obesity 1 action 1: standing in circles with big arms (20 times)

Stand with your feet shoulder width apart, with your back straight, your core tightened, and your shoulders sinking.

Open your arms horizontally, palms up.

Take the shoulder joint as the axis and make a small backward rotation.

Action 2: Standing dumbbell bends (12-20 times)

Stand with your feet shoulder width apart, chest out and abdomen in, and put dumbbells in front of your legs with your hands.

Keep the big arm still and bend the dumbbell upward until the action peak stops.

Action 3: Bend the dumbbell arm (12-20 times)

Stand with your feet shoulder width apart, toes outward, slightly bent, back straight, abdomen tightened, and upper body slightly leaned forward.

The big arm is close to the body, the small arm naturally droops, and the triceps force straightens the arm.

After the vertex stops for a period of time, slowly recover, and pay attention to the fact that the arm is always fixed.

Action 4: One-arm dumbbell bending+punching (12-20 times)

Stand with your feet shoulder width apart, your back straight, your core tightened, and your hands holding dumbbells in front of you.

Keep your body stable, keep your big arm still, and bend one arm forward until the action peak stops.

Then turn your wrist, straighten your arm forward and pause.

And then decrease in turn in the opposite direction.

Action 5: Bend the Dumbbell Bird (12-20 times)

Stand with your feet slightly wider than your shoulders, knees slightly bent, back straight, and lean forward until your upper body is almost parallel to the ground.

Hold the dumbbell in both hands and hang it in front of you, palms facing each other, elbows slightly bent, shoulders exerting force to lift the dumbbell upward.

Stop until the arm is parallel to the back, and then actively control the speed to slowly recover.

Action 6: standing dumbbell hammer lift (12-20 times)

Stand with your feet shoulder width apart, your back straight, your core tightened, your hands holding dumbbells and your palms facing each other.

Keep the big arm still, bend the small arm upward until the action peak stops, and then actively control the speed to slowly recover.

Action 7: dumbbell lifting+pushing (12-20 times)

Stand with your feet shoulder-width apart, your back straight, your abdomen tightened, and dumbbells hung from your sides with both hands.

At the same time, raise your arms upward, with one arm horizontally in front and the other arm horizontally.

Wait until the arm is parallel to the ground, then bend the arm and push it up until the arm is straight, but the elbow is slightly bent.

After the vertex stopped for a while, it returned to the opposite direction of the original road.

Action 8: One-leg push-ups (10- 12 times)

The arm is located directly below the shoulder, the arm is straight, the elbow is slightly bent, the back is straight, and the legs are straight.

Lift one leg, bend your elbow downward until your chest almost touches the ground, then straighten your arm and return to its original state.

Then change sides, lift your legs and lean down.

Action 9: supine back support (12-20 times)

Lie on your back, with your arms behind your body to support your body, your legs bent, your feet on the ground, and your hips hanging.

Bend your elbows down until your hips almost touch the ground, then straighten your arms and recover.

Rest for about 30 seconds between movements, pay attention to the quality of movements during the movement, ensure the standard of movements, and feel the strength of the target muscles. Do 2-3 groups per cycle, and stretch and relax after exercise.

Finally, it should be emphasized that it is better to lose weight or shape. Besides diet control and regular exercise, the worst thing is persistence, because our achievements are always positively related to our efforts.

9 actions to solve the problem of arm fat 2 How to quickly lose arm fat?

First, arm exercises.

1, stand on the ground with your back straight, tighten your abdomen and waist, and relax your shoulders. Put your hands together, then push hard, and feel the strength of your arms and the expansion of your chest.

2, chest and abdomen, elbow bending to the chest, left palm down palm up, buckle each other and pull out in the opposite direction.

3. You can consciously swing your arms when you walk. For example, when stepping, the front and rear arms naturally bend or straighten, which makes the muscles of the arms tense, and the arms can be exercised by swinging back and forth.

4, standing on the ground, legs together, back straight, consciously stretch up. At the same time, the abdomen and buttocks should be tense and the shoulders should be relaxed. Bend your elbow to your chest, then step forward with your right foot to the left, turn your waist to the right, swing your arm to the right, and experience the feeling of stretching your left arm muscles, and then do the same on the other side.

5, facing the wall, the distance is about twice the length of the foot. Stand with your legs together and your back straight. Then raise your arm against the wall, bend your elbow and press your body against the wall. Keep your body tight with the strength of your arms, stay for a few minutes and do it several times.

Second, arm massage

1, because our fingertips are far away from the heart, if the blood can't circulate smoothly, it will slow down the metabolism, so massage can start from the fingertips and then follow the arm to the lymph.

2. Gently massage along the flowing state of lymph, which can not only remove edema but also expel toxins, and promote blood circulation of arms.

3, with the shaping of essential oil or massage cream, it can better play the role of discharging edema and lifting and firming, and quickly shape the arm lines.

4. It is the best time to massage your arm when you take a shower. You can take a bath ball and gently wipe it from bottom to top to exchange arms. Then start from the midpoint between the collarbones, use the bath ball to slowly wipe outward, and then wipe the neck from bottom to top when reaching the shoulders. This is also a good way to massage lymph.

The combination of arm exercise and arm massage can achieve a particularly good weight loss effect. In addition to doing a certain amount of exercise every day, we should also match a reasonable diet. Exercise consumes the heat of the arm, and diet controls the heat intake of the body, which is of great benefit to thin arms.