Abstract: Butterfly arms are actually the meat of our arms. Summer is coming. When others show off their graceful arms, the fat on their arms makes their upper body look extra thick, so they can only hide their butterfly arms in their sleeves. How to quickly get rid of "butterfly arm"? In fact, the causes of butterfly arms are related to lack of exercise, poor lymph circulation, improper sitting posture and other reasons. Losing arm fat can be achieved through some exercises, and as long as you persevere, you can lose arm fat. Let’s take a look at how to reduce butterfly arms! What are butterfly arms?

Butterfly arms are actually a metaphor for the arms of fatter people. When your arms have a lot of fat, especially your upper arms, when you raise your arms flat, the fat will droop from the bottom to the elbow, and it will look like a small fan shape. Some people call it butterfly arm figuratively. Butterfly arm is actually what we often call bye-bye meat.

How butterfly arms are formed

1. Lack of arm movement

In work and life, we have more opportunities to use our lower arms, and our upper arms are usually used On the table, the frequency of exercise is relatively low, so it is often easy to cause fat accumulation and form bye-bye meat.

2. Poor lymphatic circulation in the upper limbs

Due to poor lymphatic circulation in the upper limbs, water remains in the upper arms, forming edema. Coupled with poor blood circulation and slow metabolism, Xincheng's arms are naturally prone to fat.

3. Improper sitting posture

Frequently hunched over will make the trapezius, deltoid and triceps muscles in a relaxed state. Over time, the fat in this area will increase, resulting in an unsightly appearance. Bye bye meat.

4. Genetic inheritance

Acquired diet and exercise will affect the body shape, such as the thickness of the arms, but its main determinants are still controlled by genes. And now there are studies proving that obesity genes do exist in the human body, so the presence of bye-bye meat may also be caused by genetic inheritance.

How to reduce butterfly arms

If you want to completely lose weight in butterfly arms, you need to cooperate with the whole body, otherwise the effect will not be very good. Because the fat in the upper body cannot only accumulate on the arms. People with butterfly arms usually have loose muscles in their shoulders, upper back and front chest. Therefore, if you want to have a pair of strong arms, you should eliminate those high-calorie and high-fat foods because arm fat is not accumulated in a day. In addition to the combination of exercise and diet, a three-pronged approach can be used to treat long-term fat accumulation with fat-reducing foods.

1. Single-arm stretching exercise

This action can exercise the shoulder muscles and triceps, as well as the chest, abdomen, back, buttocks, thighs and calves. muscle. Press your arms onto a pillow on the floor and extend your legs back so your body is in a straight line. Extend your right arm to the right and lift it across the floor. After a short pause, lower your arms and return to the starting position, trying to keep your body as straight as possible throughout the process. Lift your arms forward parallel to the floor, then back up again, returning to the starting position. After continuing for 30 seconds, switch arms and do it for another 30 seconds. Then take a deep breath for 30 seconds and relax.

2. Weight-bearing arm swing exercise

This action can exercise the shoulder muscles, biceps and triceps, as well as the abdominal and back muscles. Stand upright, holding a heavy book in both hands. Hold the book in front of your chest, keeping your elbows close to your sides. Swing your arms down to your thighs, then lift them up to shoulder height, bending your arms inward. Then return to a standing position. Repeat this action for 30 seconds, then reverse the order of the actions for 30 seconds. Then take a deep breath for 30 seconds and relax.

3. Cross palm movement

This action can exercise the shoulder muscles, biceps, and triceps, as well as the chest, abdomen, back, and buttocks. and thigh muscles. From a standing position, lower into a squat, then place your palms in front of your feet and press down onto the floor, shoulder-width apart. Then cross your hands and move them forward, as if walking, until you form a push-up position. After a pause, fall back to a standing position. After doing this for 30 seconds, take another 30 seconds to relax and adjust your breathing.

4. Back support leg raising exercise

This action can exercise the shoulder muscles, triceps, and also the abdomen, back, buttocks, thighs and calves. muscles. Sit on the floor with your palms behind you, fingers pointing in the opposite direction to your face, knees bent, and soles of your feet flat. Then lift your hips and lift your left leg, paying attention to raising your toes. Then let your elbows bend slightly while your hips sink down. After pausing for a moment, push your back upwards, keeping the posture of your legs unchanged. After 30 seconds, switch legs and repeat the above actions, and finally take a deep breath for 30 seconds to relax.

5. Thin dumbbell butterfly arms

Stand straight naturally, holding a 1.5-3kg dumbbell in both hands. Palms forward, hands at sides of body. Slowly lift your right knee and tighten your abdominal muscles to maintain balance. Slowly bend your elbows and lift the dumbbells upward. Let the dumbbells lift toward your chest, keeping your elbows firmly at your sides. Then slowly lower your hands and right knee. Repeat the exercise with the other leg.

6. Massage

Stand the left arm straight at shoulder height, place the right hand on the left elbow, and push from the elbow along the inside of the arm toward the armpit. 10 times. Then switch to your left hand and massage your right hand, repeating the same massage 10 times. Note: You can only push from the elbow to the armpit, not back and forth.

7. Wall push-ups

Stand about one meter away from the wall, lean forward, stretch your hands forward, shoulder width apart, and place your palms close to the wall to support your upper body weight. Spread your feet as wide as your shoulders; center your weight forward, like doing push-ups, and feel the muscles in your calves are the best; straighten your hands and keep your feet still, and slowly move your body back to the beginning.

8. Downward dog pose

The body is in an inverted "V" shape, with both hands on the floor, extending forward, hips raised high, and legs hip-width apart . Move your palms forward while grazing the ground while maintaining even breathing. Hold the extended position for 30-60 seconds, then return to the original position.

9. Do arm exercises

Stretch your hands forward and stand with your feet shoulder-width apart; draw a circle with your hands, draw a circle outward 20 times; then draw a circle inward 20 times . When drawing circles, you don’t need to draw them too big. Use the strength of your arms instead of your palms to effectively remove arm fat.

10. Towel (suitable for losing fat on the inside of the arms)

Grab the ends of the towel with both arms and stretch it straight on the chest; stretch your hands upward; move your elbows to the right at the same time Bend, pull hard with your right hand and then return to the upward straightening movement; move your hands to the left and repeat the second movement. 20 minutes a day.