do you know any exercise that can help to slim arms quickly?
fan asked:
i’m not very fat but what annoys me is i have big arms. can you help me? and do you know any exercise that can slim your entire body? especially your belly? thanks!
Fastest Way to Lose Weight
i’m not very fat but what annoys me is i have big arms. can you help me? and do you know any exercise that can slim your entire body? especially your belly? thanks!
Fastest Way to Lose Weight
Exercise and Weight Loss
Running. Biking, swimming. Any cardio burns fat in all areas.
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jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
Do these exercises three to four times a week and within a month
you’ll start to see ripples you never knew you had.
Warm-Up: Do three minutes of cardio before your arm routine to
increase your heart rate, loosen your muscles, and help avoid injury.
Jumping rope, climbing stairs, and walking on a treadmill are great
options. Once your torso begins generating a little heat, do two sets
of 24 small (about five inches in diameter) arm circles to warm up
your biceps, triceps, and shoulder muscles. Move your arms forward for
the first set, backward for the second set.
Tip: If you don’t have hand weights, use cans of food or water
bottles filled with sand or uncooked rice.
Push-Pull Kickback
How to Do It: Stand in a squat position, legs shoulder-width apart,
knees bent at about 45 degrees, and chest leaning slightly forward.
Hold a light dumbbell (three to five pounds is a good starting point
for all these exercises) in each hand, palms facing your thighs.
Bending your arms, bring your fists up toward your torso, in front of
your armpits. Push the dumbbells straight out in front of you, fully
extending your arms, knuckles up. Bending your arms, pull them toward
your armpits and extend them back behind you until they’re straight
(shown). During this part of the exercise, pretend your upper arms are
glued to your sides to better isolate the triceps. Do three sets of 12
repetitions.
What It Does: Works your chest and triceps. You’ll see results along
the backs of your arms and in the area where your shoulders meet your
chest.
Shadowboxing
How to Do It: Stand upright, legs spaced slightly wider than your
shoulders, hands in front of your face (like a boxer getting ready for
a bout), with a light dumbbell in each hand. Extend your right fist as
if you were hitting someone in the face, angling the punch toward the
opponent’s opposite ear. As you pull your arm back, imagine that
you’re ducking an incoming punch and bend your knees into a squat.
Stand and repeat with the other arm. For the next punch, move your
fist in a rapid upward motion, as if hitting someone just under the
chin. Squat, stand, and repeat with the other arm. For the last punch,
extend your arm as if punching someone on the side of the jaw with
your knuckles (shown). Squat, stand, and repeat with the other arm. Do
two to three sets of punches, 10 seconds for each set.
What It Does: Works your biceps, triceps, shoulders, and upper back
– the whole package. The squats will develop your glutes and
quadriceps. The rapid and dynamic moves will give your heart a
workout, too.
Double Biceps Curl
How to Do It: Stand upright, feet close together, knees relaxed. Hold
a dumbbell in each hand, pressing your elbows close to your sides,
palms facing forward. Bend your arms so your forearms form 90-degree
angles in front of you. Squeezing your biceps, slowly lift the weights
up toward your shoulders. Lower your arms to the starting position.
Palms facing up, slowly curl your arms back up, this time to the
outsides of your shoulders (shown). Again, remember to press your
upper arms tightly against your sides to really work the biceps. Do
three sets of 12 reps.
What It Does: Works the very centers of the biceps from multiple
directions, creating chiseled definition.
Standing Push-Up
How to Do It: Stand facing a desk or a sturdy ledge. Place your hands
shoulder-width apart on the surface in a push-up position and place
your body at a 45-degree angle with the floor. Pull your navel inward
and balance your weight on the balls of your feet (shown). With elbows
close to your sides, bend your arms and bring your chest toward the
desk as low as you can, inhaling as you descend. Slowly push yourself
back up to the starting position, exhaling as you rise. Do two to
three sets of 8 to 10 reps. To increase the challenge, do half the
sets underhanded, gripping the desk or the ledge from below. This
focuses the benefits on the lower triceps, which most women have a
particularly hard time firming up. As you improve, intensify the
exercise by moving your hands closer together.
What It Does: Strengthens your triceps as well as your abdominals and shoulders, which can improve overall posture.
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I have the same problem,
my body is slim but my arms are pretty big.
I’m doing something at the moment that word has it, has very good results at the end.
Its could ‘the lost lift’
and how you do it is, hold a can of soup/beans/salsa in each hand (make sure the cans aren’t too light tho).
1. Sit with your bum on a chair/bed and feet firmly on the ground.
2. Straighten your arms out to each side, so they’re in line with your shoulders.
3. Slowly, raise your arms 45 degrees into a V-shape and hold for 20 seconds. Slowly lower them and hold in the same position for another 20 seconds.
You should aim to do three sets of 12-15 repetitions with a minute rest in between each set. Once you’re more comfortable with the exercises, try reducing the rest intervals to 30 seconds.