The most effective way to reduce back and arms

The most effective methods for reducing back and arm weight include controlling diet, strength training, aerobic exercise, adjusting lifestyle habits, and local shaping exercises.

1. Control diet

Reduce intake of high calorie foods and increase intake of high-quality protein and dietary fiber. High quality protein such as chicken breast, fish, and soy products can help maintain muscle mass, while vegetables and fruits rich in dietary fiber can enhance satiety. Avoid refined sugar and fried foods. It is recommended to have a daily calorie intake slightly lower than the basal metabolic requirements, but excessive dieting should not be avoided.

2. Strength training

Resistance training for the back and arms can significantly improve local metabolism. Pulling up and bending down while rowing can strengthen the muscles in the back; Dumbbell bending and neck back arm extension can tighten arm lines. Perform 3-4 training sessions per week, repeating each movement 12-15 times. Choosing a medium weight load is more conducive to fat burning.

3. Aerobic exercise

Whole body aerobic exercises such as swimming and skipping rope can simultaneously burn back and arm fat. When swimming, freestyle and butterfly require high back strength, and continuous arm swinging during skipping rope can accelerate fat breakdown. Maintain moderate intensity aerobic exercise for at least 150 minutes per week, with a heart rate in the range of 60% -70% of maximum heart rate.

4. Adjust lifestyle habits

Avoid using your phone or desk for long periods of time with your head down, and do chest expansion exercises every hour to prevent round shoulders and hunchback. Ensuring 7-8 hours of sleep helps with growth hormone secretion, and fasting 2 hours before bedtime can reduce fat accumulation. maintaining a standing posture with a straight chest and a tight abdomen in daily life can passively activate the muscles in the back.

5. Localized shaping exercises

Wall push ups, elastic band side lifts, and other movements can accurately stimulate the target area. The locust and bow movements in yoga can stretch the back fascia, while Pilates' hundred breath exercises can enhance core and upper limb coordination. Each movement is completed in three groups, and the rest between groups is not more than 30 seconds. After training, relax the muscles with the foam axis.

Reducing back and arm fat requires a combination of whole-body weight loss and local reinforcement, and it is difficult to achieve significant results solely through arm or back training. It is recommended to develop a comprehensive plan that includes dietary management, aerobic fat burning, and strength shaping, and maintain weekly exercise expenditure greater than calorie intake. Warm up and stretch before and after exercise to avoid sports injuries. For those with high body fat percentage, aerobic exercise should be the main focus, and strength training should be gradually increased as physical fitness improves. Maintaining a healthy lifestyle over the long term is necessary to maintain an ideal body shape.