Many people complaining about big arms that they have. It looks big because of the fat that has accumulated in the arms. Therefore, you need to burn the fat in the body as well to shrink the arms. The process of reducing fat arms requires time and cannot be achieved instantly.
Each person has a different duration and depends on genetic. Besides genetics, your effort in reducing arm should be improved. For beginners, don’t worry to start whatever exercise it is. You may get started with the movements below.
Compass Jumping Jacks
This variation on a jumping jack will get your heart rate up and isolate the shoulder area. Use 1 or 2-pound wrist weights. You just need to stand with feet together, arms in front of your face, closed fists, tops of your hands facing forward, forearms together and elbow pointed toward the ground. Jump feet out then swinging arms up to meet above your head. Repeat this movement for 10 sets.
One-Arm Dumbbell Row
Start by kneeling on the side of a bench and placing your knee and hand of the supporting arms on the bench. Place your opposite foot on the floor. Grab the dumbbell from the floor opposite of the side supporting the body.
Then pull the dumbbell up slowly to your chest, feeling a stretch in your back until it almost makes contact with your chest. Return slowly back to the starting position You may repeat this 15 times.
Incline Chest Fly
Lie back on a bench at an incline, with feet flat on the ground. Hold a dumbbell in each hand, you can use 5-7 pounds for each dumbbell and place arms straight out in front of you. Elbows locked and hands in a hammer grip position.
Slowly open arms to your sides, keeping them straight, palms facing up. Extend until you feel a gentle stretch across the chest, shoulder, and biceps. Pull arms back up to start the position.
Wall push-ups are great arm toners. They work on the shoulders, lats, biceps, and triceps. Stand in front of a wall, about 1-2 feet away. Raise your arms and place your palms on the wall, slightly wider than shoulder-width apart. Keeping your legs stationary, bend your elbows, and bring your chest and chin close to the wall.
This is your starting position. You need to control your breath while doing this movement. Push the wall until your elbows are slightly bent, and your chest and chin are away from the wall. Go back to the starting position. Do 3 sets of 10 reps.
Plank up-downs help improve the shape and strength of your arms. Start by placing your palms flat on the mat, knees flexed, spine straight, and neck in a neutral pose. Keep your arms extended and the head, spine, and hips in a straight line. This is your starting position.
Supporting your upper body on your left palm, fist your right palm, flex your right elbow, and place your right forearm on the floor. Bend your left elbow a little to support this move. Fist your left palm, flex the left elbow, and place the left forearm on the floor. You are in the elbow plank position now. Place your right palm flat on the floor, followed by the left palm. Do 3 sets of 10 reps.
Plank rotation is an advanced plank pose, and you must start with slow plank rotations before proceeding to the fast version. Start with the body in a straight line, abs and arms tight, and elbows locked. Lift your body into a side plank heel on the heel, one arm reaching to the sky, and the other locked tight into position. Return to the plank and do it on the other side.
Now, you will get rid of the flabby fat in your arms easily by following the simple movement above. Remember, reducing fat arms should be balanced with consuming low calories food.