The exercise method for losing body fat on the arms

Losing body fat on the arms can be achieved through exercise methods such as push ups, dumbbell bending, arm flexion and extension, plank support, and skipping rope. These exercises can specifically strengthen the upper arm muscles and help eliminate loose fat.

1. Push ups

Push ups are a classic upper limb compound training that can effectively stimulate the triceps and pectoral muscles. Standard push ups require a slightly wider distance between the hands than the shoulders, keeping the body in a straight line, and bending the elbows backwards when descending. Beginners can start with kneeling push ups and gradually increase the difficulty. Long term persistence can significantly improve arm lines and reduce the accumulation of meat during worship.

2. Dumbbell bending

Using dumbbells for bending can isolate and train the biceps and brachii muscles. Choose a suitable weight dumbbell, keep the elbows fixed on both sides of the body, and lift the dumbbell to shoulder height with only the force of the forearm. Slow control of movements is necessary to avoid inertia compensation. Suggest repeating each group multiple times and combining with other movements to form a complete training plan.

3. Arm flexion and extension

Arm flexion and extension are specifically designed for the problem of posterior relaxation of the triceps. You can use a fitness bench or stable chair, support your hands on the edges, straighten your legs, lower your body by bending your elbows, and then push it up. Pay attention to keeping the core tight and avoid leaning the shoulders forward. This action can directly affect the main distribution areas of the meat during worship, promoting fat metabolism.

4. Plate Support

Although plate support is a core training, maintaining posture requires continuous arm force, which can indirectly exercise upper limb muscle groups. Keep your elbows perpendicular to your shoulders, keep your body in a straight line, and avoid sagging or arching your hips. As endurance improves, variations such as side tablets can be tried to comprehensively enhance arm stability and muscle endurance.

5. Jump Rope

As an efficient aerobic exercise, jump rope can promote fat burning throughout the body, including the arms. Continuous rope swinging requires coordinated force from the shoulder and arm muscles. Long term persistence can reduce body fat percentage and make the arm contours tighter. Suggest combining anaerobic training with intermittent skipping rope to improve fat burning efficiency.

Losing body fat requires regular exercise for at least several months, targeted training multiple times a week, and combined with whole-body aerobic exercise for better results. Muscle soreness may occur during the early stages of training, which is a normal phenomenon. Pay attention to warm-up and stretching before and after training to avoid sports injuries. In terms of diet, total calorie intake should be controlled to ensure high-quality protein supplementation, such as chicken breast, fish, etc., and avoid high sugar and high-fat foods. Adequate sleep helps with muscle repair, and daily water intake should reach a certain standard. If there is persistent pain or joint discomfort, it is recommended to consult a professional fitness coach to adjust the movement mode.

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