Ways to reduce arm fat:

1. Push-up sitting

First, lie on the ground with your hands on the ground, with your hands shoulder-width, feeling that your whole body is like doing push-ups, then bend your elbows and move your whole body center to the right, then move your body center back to the middle, then to the left, and repeat the above actions.

Pay attention to keep exercising for about 5 minutes at a time. This exercise can effectively exercise the muscles of the whole arm, help accelerate blood circulation and promote fat burning.

2. Brachial triceps extension

First, keep your body standing naturally, hold your head up and chest out, hold the dumbbell in your right hand, and put your arm next to your ear. Then hold your right hand in your left hand for support. Then keep inhaling, and bend your elbow slowly, slowly drop the dumbbell to the back of your head, and the joint will present a 9-degree right angle. Finally, straighten your arm upward.

Pay attention to keep the elbow joint slightly flexed. Do it 15 times with one arm, and then do it with the other arm for 3-4 groups every day. This exercise can effectively exercise the triceps brachii, thus tightening the arm muscles and achieving the goal of slimming the arm.

3. Weight-bearing swing arm movement

First, stand upright, hold a book with a certain weight in both hands, then hold the book on your chest, tighten your elbows and close to your sides, then put your arms down to your thighs, then lift them up to shoulder height, and bend them inward at the same time, then resume standing posture, repeat this action for 3 seconds, and then take a deep breath for 3 seconds to relax.

4. dumb ling moves backward

take a bottle filled with water or sand, bend the upper body forward, support the front end of the chair with one hand, and lift and fix the moving arm. Elbow straight back, parallel to the ground; Repeat the action 15 to 2 times, 2 to 3 cycles. Note: keep your elbows up, tuck in your abdomen, and don't shake your body.

5. Draw a circle inside and outside the arm

First, straighten your hands forward, then turn your arms to draw a circle outward for 2 times, and then draw a circle inward for 2 times. Be careful not to draw the circle too big, and use the strength of your arm instead of your palm.

6. Arm exercises

First, hold the single pole with both hands open, pay attention to the shoulder width, and at the same time, put your feet together, and lean forward slightly. Then, look ahead, bend your arms, stand on tiptoe, and pay attention to keep your body straight. Then, increase your breathing volume, and slowly bring your chest close to the iron. Do it five times a day for two minutes at a time, and you will find that your arms will soon lose weight.

7. One-arm stretching exercise

First, press your arm on the pillow on the floor, then straighten your leg backwards to make your body in a straight line, then stretch your right arm to the right, skim the floor and lift it up. After a short pause, put down your arm and return to the initial position, paying attention to keeping your body in a straight line as much as possible during the whole process. Finally, lift your arm forward and parallel to the floor, then lift it up and return to the initial action for 3 seconds.

8. Towel drill

Stand with your feet shoulder-width apart, hands straight and behind your back. Grasp the ends of the scarf with your hands, hold your chest and abdomen, take a deep breath, keep your posture for 5 to 1 seconds, and repeat the action 2 times a day as a group, and you can do 3 groups.

Extended information:

Arm fat food:

1. Onion: contains prostaglandin A, which has the functions of relaxing blood vessels and lowering blood pressure; It also contains allyl trisulfide compounds and a small amount of sulfur amino acids, which can reduce blood lipid and prevent arteriosclerosis. People over 4 should eat more often.

2. Apple: Because it is rich in pectin, cellulose and vitamin C, it has a very good lipid-lowering effect.

3. Grapefruit: Grapefruit acidic substances can help increase digestive juice, promote digestive function, eliminate fatigue and beautify skin. Grapefruit is rich in vitamin C and low in sugar.

4. Tomato: Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis.

5. Lentinus edodes: It can obviously reduce the levels of serum cholesterol, triglyceride and low-density lipoprotein, and it can make the high-density lipoprotein in the body increase relatively if eaten regularly.

6. Winter melon: Eating winter melon regularly can remove excess fat and water from the body and play a role in losing weight.

7. Carrots: rich in calcium pectate, which is discharged from defecation after running in with bile acid. If the body wants to produce bile acids, it will inevitably use cholesterol in the blood, thus reducing the level of cholesterol in the blood.

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