The arms can be said to be the easiest part of the body to accumulate fat. This summer, if you don’t want to hide here and there, and want to bravely put on sleeveless clothes to show off a perfect figure, quickly save the following exercises and dietary guide for slimming arms, so that we can say goodbye to thick arms and wave goodbye to flabby arms within one month!
6 effective slimming arm exercises with dietary guide to easily bid farewell to thick arms and flabby arms in one month!
Slimming Arm Exercise 1: Side Plank
One hand supporting the body on a yoga mat, body in a straight line,
The other hand stretched upwards, maintaining a stable posture,
Hold for 60 to 80 seconds on each side and switch sides.
This exercise effectively works out the core muscles and arm muscles, helping to shape a slender and firm arm line.
Slimming Arm Exercise 2: Bicep Curl Training
Start by picking up two plastic bottles filled with water,
With the elbows as the center, bend both hands upward at the same time,
While bending, also point the feet outward,
Repeat the arm curl + left and right foot side tapping actions,
Maintain this motion for 30 seconds per set.
This set of exercises effectively works out the biceps and makes the arm line more slender and attractive.
Slimming Arm Exercise 3: Single-Arm Rowing
Single-arm rowing is an effective workout with multiple benefits for slimming arms.
Through single-arm rowing, you can strengthen the biceps, triceps, and back muscles, helping to shape a slender and firm arm line.
This exercise also improves arm strength and endurance, helping to enhance the muscle texture of the arms, making them look more firm and solid.
Furthermore, single-arm rowing can boost metabolism and help burn excess fat.
Slimming Arm Exercise 4: Arm Circles
Start by raising your arms to 180 degrees on either side of your body, palms facing down,
Begin making small circles backwards,
Remember to keep your arms and shoulders as straight as possible during the process,
Maintain a steady pace and use your arms as the core force to drive the circles,
Repeat for 30 seconds before switching to forward circles.
Slimming Arm Exercise 5: Reverse Clap
This exercise may feel super intense, but it is particularly effective for sculpting the arm line.
Start by extending your arms back, then bend your elbows and raise them to shoulder height,
Fingers together, palms facing up,
Use the upper arms to forcefully lift the elbows upward,
Repeat the reverse clap motion for 30 seconds,
Then, maintain the same posture, but this time facing palms together,
Quickly clap your palms together for another 30 seconds.
Maintain the same posture, palms facing each other, using the upper arms to clap rapidly,
Repeat for 30 seconds.
Slimming Arm Exercise 6: W Arm Extension
This last exercise is often seen in slimming arm exercise routines.
Start by bending your elbows 90 degrees,
Open your arms to the sides at shoulder height, forming a W shape,
Then extend upwards and return to the starting position, repeat for 30 seconds,
Remember to use your arms to exert force, not just the wrists~
Slimming Arm Exercises & Dietary Tips:
Choose a variety of slimming arm exercises, including drawing circles with your arms, swinging your arms behind your back, swinging arms on both sides, etc., to comprehensively strengthen arm muscles.
Pay attention to a balanced diet, choose low-calorie, high-fiber foods such as cold soup, watermelon, strawberries, zucchini, kale, etc., to maintain satiety and achieve slimming effects.
After exercising, supplement with carbohydrates and protein. Carbohydrates can quickly replenish energy, while protein is an important component of muscles, aiding in muscle repair and growth.
Be consistent, exercise your arms daily, and maintain regular and balanced diet to effectively achieve your slimming arm goals.
Pay attention to exercise posture and intensity, ensuring that exercise movements are correct and not overly forceful, to avoid injuries and effectively stimulate arm muscles.
