Loose and fat arms will not only make you look fatter, but also make you look older. Therefore, for those of us who have strict requirements on our body shape, arm problems are an area that cannot be ignored. So we also take one way or another to deal with arm problems.

But when it comes to arm shaping, we are also prone to making mistakes. For example, simply doing arm training to try to slim down the arms when the body is relatively fat. In this case, it is necessary to What we know is that if the whole body is fat, it is necessary to reduce fat all over the body, and specialized arm training is of little significance for fat loss. For example, if you want to shape your arms when you are not fat all over, but you only do training for the biceps and triceps, and ignore the training for the shoulders, what you need to know at this time is that the shoulders The shape and fullness of the arms are also crucial to the shape and lines of the arms. If you want beautiful arm lines, shoulder training is also indispensable.

Therefore, in a sense, arm shaping is aimed at people with normal weight but loose arms. In the process of arm shaping, it is also necessary to add training movements for the shoulders. Only then can the arm reach an ideal state as a whole.

So, among the next 7 movements, there are not only press fly movements for the shoulders, but also curling movements for the biceps, and even more for the triceps. arm flexion and extension movements. We only need to prepare a pair of dumbbells or water bottles and do it regularly, which will allow us to shape the arms as a whole, thereby better eliminating the muscle and shaping strong and slender arms.

Action 1: 12-20 times

Action 2: 12-20 times

Stand with your chest straight and your abdomen in, holding a dumbbell in each hand on both shoulders. Side, palms facing forward, keep the upper arms parallel to the ground, and the lower arms perpendicular to the upper arms. While vibrating up and down slightly, move the arms forward until the elbows are about to touch, and then return in the opposite direction

Action 3: Dumbbell press 12-20 times

Stand, straighten your back, tighten your core, grab the dumbbells with both hands and lift them to both sides of your shoulders, palms forward, inhale, and press the dumbbell upwards. While raising your head, exhale until your arms are naturally straightened. Stay at the top for a while, feel the contraction of your shoulders, and then slowly return the dumbbells to the starting position. Actively control the lowering process and do not fall freely

Action 4: Bend over the dumbbell fly 12-20 times

Stand leaning over, back straight, knees slightly bent, holding dumbbells in both hands in front of the body, elbows slightly bent, arms stretched out behind the body, pause briefly at the top of the movement, then lower down When the arms slowly close inward, instead of falling freely

Action 5: Bend over dumbbell arm extensions 12-20 times

Stand bent over, with your back straight and your legs together. , knees slightly bent, holding dumbbells with both hands, upper arms close to the body, forearms perpendicular to the ground, exert force to straighten the arms, pause for a moment, bend elbows until the forearms are perpendicular to the ground, pay attention to the upper arms always being close during the movement Keep your body still

Action 6: Standing dumbbell reverse curls 12-20 times

Stand with your chest straight and your abdomen in, hold the dumbbells with both hands on both sides of your body, palms facing each other. , the biceps exert force to bend the elbow upward. While bending the elbow, turn the wrist. When reaching the top of the movement, the palms of the hands are upward. Pay attention to fixing the arms on both sides of the body. Hold for one second at the top of the movement and squeeze the biceps. Slowly extend your arms and return them downward, maintaining muscle tension during the movement

Action 7: Lift the dumbbell 12-20 times

Stand with your chest straight and your abdomen in, hold the dumbbell with both hands and place it on your body Front, contract your shoulders, and pull up the dumbbell until the upper arm is parallel to the ground or slightly higher, pause at the top and slowly lower it back down

Start the action after sufficient warm-up, rest for about 30 seconds between each action , do 3-5 groups each time, 3-5 times a week, stretch and relax after the action. If your body fat is relatively high and your whole body is fat, you need to combine diet and aerobic exercise to reduce fat overall.

If you have already started, if you want to see results, you must stick to it regularly, rather than just training intensively when you think of it.