Our arms are used quite frequently, and over time, some people's arms may gradually become thicker. This is difficult to accept for those who pursue a perfect figure. Like losing weight in other parts of the body, thickening arms can also be reduced through certain methods. As long as one can persist in losing weight, it can become easier to slim down the arms. So, how can we lose weight if our arms become thicker? Let's take a look at the specific methods below.
1. Pull-upsPeople often skip pull-ups because they find them too difficult. Grab the trick (hold the bar with your palms facing inward) and pull up! Do 8 to 10 reps per set.
2. Weighted rope curlingStand upright, hold the rope firmly, and use force to roll up the hanging weight while controlling the descent. Perform forward and reverse curls alternately. This exercise can help strengthen and tone the forearm muscles. Additionally, exercises such as squeezing hand grips and pinching barbell plates are also effective methods for developing forearm muscles.
3. Diamond push-upsPlace your feet on a fitness ball and position your thumbs and ring fingers of both hands facing each other. Then perform push-ups, with 10 to 12 reps per set. This week, add two new exercises to increase weight and strengthen your arms. Perform 10 to 12 reps per set for each weightlifting exercise (including the first and second weeks). For pull-ups and dips on parallel bars, wear a weighted vest and attempt 7 to 9 reps per set; increase diamond push-ups to 12 to 15 reps per set.
4. Decline dumbbell curlsLie on a decline bench with your buttocks higher than your head. Hold a pair of dumbbells with your palms facing each other and extend your arms forward. Keep your elbows pointing towards the ceiling and slowly curl the dumbbells up to your shoulders, then return to the starting position. This week, simply add one new exercise to each round of your workout. This exercise will strengthen both your triceps and biceps while also toning your forearms. Maintain 10 to 12 reps per set for all weightlifting exercises from the first week. When performing pull-ups and dips on parallel bars, wear a heavier vest and attempt 6 to 8 reps per set; perform 15 to 20 reps per set for diamond push-ups.
5. Alternate dumbbell curlsThis exercise targets the biceps. Stand or sit upright, holding dumbbells by your sides with your palms facing each other. Place your elbows at your sides and use your elbows as support to lift the dumbbells upward while rotating your forearms outward so that your palms face upward. Control the movement and return to the starting position. Repeat this action alternately with both arms.
6. Concentration curlsThis exercise targets the peak of the biceps. Stand upright with your upper body naturally bent forward. Hold a dumbbell in one hand in front of your body, with your upper arm pressed against the same side of your knee. Place your other arm on the same side of your knee to stabilize your body. Lift the dumbbell arm upward to its highest point, contracting the biceps to its fullest extent. Pause briefly and then slowly return to the starting position.
