How to lose weight in the upper body quickly with fitness exercises

Upper body obesity can be effectively reduced through targeted fitness exercises combined with dietary adjustments. The main methods include upper limb circulation training, core strengthening exercises, aerobic interval combinations, resistance strength exercises, and whole-body coordination exercises.

1. Upper limb cycling training

uses alternating dumbbell side lifts and push ups, with each set lasting 30 seconds. This type of training can activate the deltoid and pectoralis major muscle groups, promoting upper limb fat metabolism. During training, keeping the core tight and avoiding compensatory force in the waist can significantly improve the accumulation of fat in the butterfly sleeves and back by doing 3-4 times a week.

2. Core Strengthening Action

Alternating hand lifts with flat support combined with Russian rotations effectively burn abdominal and side waist fat. During the movement, the spine should be kept in a neutral position, and each group should maintain it for 20 seconds before switching movements. This type of compound movement can stimulate both the deep transverse abdominis muscle and the superficial rectus abdominis muscle simultaneously, helping to shape a tight upper body line.

3. Aerobic Interval combination

The high-intensity interval composed of opening, closing, jumping, and high leg running can quickly increase heart rate to the fat burning range. Each training session consists of 8-10 sets of 30 second burst exercises, with a 15 second break between each set. This mode can break through the plateau period and is particularly suitable for eliminating stubborn fat around the clavicle and behind the upper arm.

4. Resistance Strength Practice

Use elastic bands to complete sitting rowing and over head exercises, with a focus on strengthening the back and shoulder muscles. Choose a moderate load to complete 12-15 times per group, and increase basal metabolic rate by increasing muscle mass. Long term persistence can improve round shoulder posture and make the proportion from neck to waist more coordinated.

5. Whole body coordinated exercise

The combination of straight punches and side kicks in combat exercises requires coordinated force from multiple joints in the upper limbs. This dynamic training can burn more calories per hour while improving limb coordination. It is recommended to practice with the rhythm of music, which can ensure the intensity of exercise and increase the fun. When implementing a fitness exercise plan, it is necessary to follow a low glycemic index diet to ensure high-quality protein intake and maintain muscle mass. Perform dynamic stretching before and after exercise to prevent injury, and gradually increase the training duration from 15 minutes to 45 minutes in the initial stage. Individuals with high body fat percentage can start with low impact aerobic exercises such as swimming as a transition, and maintain a training frequency of 4-5 times per week for optimal results. Pay attention to monitoring changes in heart rate to avoid excessive training that can lead to an increase in cortisol and affect the effectiveness of weight loss. It is recommended to adjust the combination of movements every two weeks to avoid physical adaptation, and significant improvement in body shape can be observed for three months.