Effective exercises to reduce arm fat

1. Hand rotation exercise

This is an extremely simple exercise but is effective in reducing arm fat. The simple way to do it is as follows:

Stand up straight, spread your arms out to the sides, keeping them level with your shoulders.Rotate both arms clockwise about 15 to 20 times, then switch sides and rotate counterclockwise.

Note, keep the biceps still, only move the elbows down. Do this exercise regularly and persistently, you will notice firmer biceps and slimmer arms.

Arm rotation exercises

2. Side plank pose

Practicing plank correctly and regularly can help promote the burning of excess fat throughout the body. To increase the effectiveness of reducing arm fat, you should prioritize the side plank position. The steps are as follows:

Get into a right side-lying position with your legs straight and stacked. Place your right elbow under your right shoulder with your forearm facing away from you, your hand clenched into a fist. Your right pinky finger is touching the ground.Keeping your neck straight, lift your hips off the mat. Your weight should now rest on your elbows and the side of your right foot. Keep your body in a straight line from head to ankle.Hold the pose for 15 to 60 seconds to intensify arm fat burning.Return to the starting position and repeat the movement with the left arm.

Side plank

3. Push-up exercise

This is one of the simple exercises but requires endurance and flexibility during practice. When doing push-ups, the entire body is lifted by the arm muscles, so if you want to have firm biceps and reduce excess fat, you should not skip this exercise.

Get into a plank position with your hands slightly wider than shoulder-width apart. Keep your back straight so your body forms a straight line from head to toe. You can place your feet closer together or wider apart, whichever feels most comfortable.Tighten your abs, inhale, slowly bend your elbows and lower your body until your elbows are perpendicular to the floor.Exhale, push your elbows back to the starting position. Repeat the movement 15 - 20 times per set, you should practice 2 - 4 sets per session.

Push-up exercise

If you find push-ups too difficult, you can do push-ups against the wall to effectively reduce arm fat. Follow these steps:

Stand up straight, about 60cm from the wall, two legs open hip-width apart.Extend your arms straight out against the wall at shoulder height, fingertips pointing toward the ceiling. The distance between your shoulders and the wall should be an arm's length apart.Bend your elbows and lean toward the wall until your nose almost touches the wall. Keep your back straight and do not hunch your hips.Push against the wall to push your body back to the starting position. Repeat.

To achieve your goal as soon as possible, do 4-5 sets of 20 reps each.

Wall push-ups

5. Chair lunges

The chair lunge exercise not only helps you reduce arm fat but also helps firm up your buttocks and strengthen your hip muscles. The steps are as follows:

You need to prepare a sturdy chair, about 60cm high.Place your hands on the back of the chair, shoulder-width apart.Slide your butt down off the chair and keep your back straight with your arms.Slowly lower yourself as far as possible.Use your shoulder and tricep muscles to lift your body back to the starting position. Repeat the exercise about 15 - 20 times.

Chair lunges

6. Notes when exercising to reduce arm fat

Besides exercise, diet also plays an important role in promoting the process of burning excess fat. To reduce arm fat effectively and quickly, you need to note:

Increase fiber and protein in your daily diet;Cut down on sugar and starch. Instead, you can choose foods that provide raw starch sources such as brown rice, black bread, whole grains, etc.Limit greasy foods, fast foods and stimulants such as alcohol and alcoholic beverages./.