Actions for shaping the upper arms

Actions for shaping the upper arms. With the improvement of social living standards, people are paying more and more attention to their health. Many people want to maintain a good figure or To strengthen your physique, you will insist on physical exercise. Common exercise methods include jogging, fitness shaping, etc. Let’s learn more about the movements of upper arm shaping in detail. Big arm shaping action 1

Training action 1

Sit on the bench, hold a dumbbell in each hand and hang it naturally on both sides of the body, with the palms of both hands facing each other, Clamp your body with your arms to keep it still, then bend your forearms to raise the dumbbells upwards. Keep your arms stable during the movement and do not swing from side to side. This action is combined with the following actions to form a superset training for 12 times.

Training Action 2

Adjust the backrest of the bench press bench to 45°, sit on the bench press bench and lean on the backrest, grab a dumbbell in each hand, palms upward , keep your upper arms stable and still, just bend your forearms at the elbows and raise the dumbbells upward. Keep your arms stable during the movement, do not swing left and right, and train 12 times.

Training Action 3

Adjust the backrest of the bench press to 45°, lean over the backrest of the bench, and hold a hand in each hand. Hold dumbbells, palms facing each other. First, bend the elbows of both hands and raise them at both sides of the body, then keep the upper arms still and extend the forearms back. Keep your arms stable during the movement, do not swing left and right, and train 12 times.

Training Action 4

Stand on the back of the bench, with your feet shoulder-width apart, your legs slightly bent, and your elbows leaning on the back of the bench. , Grasp the handle of the rope equipment with the palms of both hands facing upward, keep the back of the body straight, place the upper arms against the back of the bench press stationary, and flex the forearms to perform bicep curls. This movement and movement 5 constitute a superset training, training 12 times.

Training Action 5

Adjust the backrest of the bench press to 45°, sit on the bench and lean on the backrest, and grab the rope equipment with both hands above your head. Hold the handle, keep the upper arm vertical to the ground, and do arm flexion and extension with the forearm. Train 12 times. Actions for shaping the upper arms 2

01 What are the reasons for girls’ thick arms

1. It may be caused by lack of exercise

What we do in daily life , the forearm is more likely to be used, but the position of the big arm makes it difficult for people to use it in daily activities, resulting in a large amount of fat accumulation here, forming what we often call "bye-bye meat, butterfly sleeves", etc. , the whole arm also looks very thick.

2. It may be caused by poor sitting posture

When we bend over for a long time, the trapezius muscles in the back, the deltoid muscles in the shoulders and the triceps brachialis in the upper arms will become loose. The head muscles are in a relaxed state. Over time, these muscle groups will sag and accumulate on the arms and shoulders, so the arms will gradually become thicker.

3. It may be caused by edema in the arms.

We all know that the arm has the most important lymphatic system. If our arms are thick, the lymphatic system will be weakened. It becomes blocked, allowing most of the water to accumulate here, forming edema, which will also increase the circumference of the arm.

4. Excessive use of arms to carry heavy objects

Everyone knows clearly that when the probability of us using our arms increases, it will cause ` As the muscles become more and more developed, thicker arms will also form, which is what girls least want to see.

02 How should we eliminate fat and let trainers say goodbye to thick arms

Method 1: Diet control method

The reason why arms are thick is because of the internal body It is caused by excessive body fat rate, so we must take our diet seriously and control the calorie absorption after eating every day. It is recommended that everyone eat more foods that can eliminate edema, such as tomatoes, wax gourd, rice, etc., and eliminate all High-calorie foods enter your mouth, such as fried foods, skewers, and cream cakes. You can supplement more vitamins and eat more high-quality protein and low-carb foods to maximize blood circulation in your arms and maximize your arm slimming. effect.

Method 2: Massage

We can call this method a physical arm slimming method. Everyone knows that there are acupuncture points in our human body, and our arms are no exception. When we When strengthening the arm massage movement, it will open the acupuncture points of the arm, promote rapid blood circulation, and make the hip joints of the arm more flexible. It is recommended that you keep the massage time to 20 minutes each time to fully remove the fat on the arm. Get burned, which can also have the effect of thinning arms.

Method 3: Do more arm exercises

Although we often use our arms to complete required tasks and work in daily life, when it comes to thinning arms, it can be said to be the tip of the iceberg. During the training process, we can strengthen the isolation training of the arms to fully exercise every inch of the muscles in the arms. This can effectively consume the muscle on the arms and achieve the effect of slimming the arms.

Actions for shaping your arms 3

What are the actions for shaping your arms

If you want to shape your arms, you can choose bent over dumbbell rowing plus arm flexion and extension, with your feet slightly apart. Stand upright, bend your knees, keep your back straight, lean forward slightly, hold a dumbbell in each hand and hang it naturally, keep your arms and body tightly together, lift the dumbbell up to the side of your body, Then keep the upper arms stationary, straighten the arms back, pause for a while at the top, and then restore in the opposite direction.

You can also choose standing dumbbell overhead arm flexion and extension. Stand first, straighten your waist and back, tighten your core, hold a dumbbell in both hands and raise it above your head, keeping your upper arms fixed. Move, bend back to the top of the movement, use your triceps to lift the dumbbell upwards, stay for a while and then slowly bend your arms back.

The bent over dumbbell A-line stretch is also a good arm shaping action. Stand with your feet slightly apart, bend your knees slightly, pay attention to straightening your back, and tilt your upper body forward slightly, with both hands Hold a dumbbell in each hand and let it hang down naturally. Keep your arms straight, straighten your arms back to the top of the movement, stay for a while and then restore.

There is also a dumbbell compound front raise. First, open your feet as wide as your shoulders. Pay attention to tightening your abdomen and chest, and straightening your waist and back. Hold the dumbbell in each hand and hang it down. Go to the front of the body, lift the dumbbell forward with one arm until the arm is parallel to the ground, and at the same time lift the dumbbell with the other arm. During the process, pay attention to bending the elbow, opening the big arm outward and being in the same plane as the body, and keeping the big arm and the body in the same plane. With the forearm vertical, raise it until the arm is parallel to the ground. Stay at the top for a while and then slowly return to the position.

Action 1: Standing dumbbell overhead arm flexion and extension

Standing, back straight, core tightened, hold a dumbbell in both hands and lift Overhead, keep your arms stationary and bend backwards to the top of the movement. Use your triceps to lift the dumbbell upwards. After a pause, slowly bend your arms backwards.

Action 2: Bent-over dumbbell rowing + arm flexion and extension

Stand with your feet slightly apart, bend your knees, straighten your back, lean forward slightly, hold a dumbbell in each hand and hang down naturally. Keep your arms close to your body, lift the dumbbells up to your sides, then keep your upper arms stationary, straighten your arms back, pause at the top, and then return in the opposite direction.

Action 3: Dumbbell compound front raise

Spread your feet shoulder-width apart, straighten your chest and abdomen, straighten your back, hold a dumbbell in each hand and hang it in front of your body. Lift the dumbbell forward with one arm until the arm is parallel to the ground. At the same time, bend the elbow while raising the dumbbell with the other arm, so that the upper arm is opened outward and in the same plane as the body. The forearm is perpendicular to the upper arm, and the upper arm is raised. until the arms are parallel to the ground. Pause at the top and then slowly return to the position.

Action 4: Bend over the dumbbell A-line stretch

Stand with your feet slightly apart, bend your knees slightly, straighten your back, lean your upper body slightly forward, and hold your hands on each side. Hold the dumbbell and droop naturally, keep your arms straight, straighten your arms back to the top of the movement, pause for a moment, and then restore. Action 5: Standing dumbbell press

Open your feet at the same level as your shoulders Stand wide, with your back straight and your core tight. Hold a dumbbell in each hand and open it outward until the upper arm is parallel to the ground. The forearm is perpendicular to the upper arm. The entire arm is in the same plane as the body. Straighten the arm upward and raise it above the head. The vertex pauses for a while and then slowly restores.

Action 6: Standing dumbbells alternately raised forward

Open your feet shoulder-width apart, straighten your back, tighten your core, hold a dumbbell in each hand and hang down naturally, and lift forward Lift one arm until it is parallel to or slightly above the ground, lower it back down, and then switch sides.

Action 7: Dumbbell compound press

Open your feet slightly, tighten your core, straighten your back, hold a dumbbell in each hand, bend your elbows and lift them to your chest, and open your hands to the outside. The arms should be on the same plane as the body, the upper arms should be parallel to the ground, and the forearms should be perpendicular to the upper arms. Then straighten your arms upwards and lift the dumbbells above your head. After pausing at the top, slowly return in the opposite direction.