How Can I Slim Down My Thick Arms?

Update Date: 2024-06-26 Source: Network

To reduce fat in different areas, targeted exercises are required. There are several actions that can help reduce arm fat, such as holding dumbbells or water-filled (or sand-filled) bottles, straightening the arms from the front to the rear, and repeating this motion daily.

1. Four Steps to Reduce Arm Fat

1. Hold a dumbbell or a water-filled (or sand-filled) bottle, straighten your arms from the front to the rear, and make sure to keep your ears close to your arms when performing this action. Slowly lower your arms forward and repeat this motion 15 times. You should feel a slight soreness in your upper arms, which is a good sign. Perform this exercise 45 times daily, which can be done in multiple sets.

2. Raise your right arm and bend it behind your left shoulder blade. Use your left hand to press on the joint of your right arm and touch your left shoulder blade. Then raise your arm and switch sides. Repeat this motion 20 times daily.

3. Stand with your feet shoulder-width apart and extend your arms forward. Draw circles with your arms, 20 times outward and 20 times inward. Use the strength of your arms rather than your palms to effectively reduce arm fat.

4. Stand straight with your feet shoulder-width apart and extend your arms out to the sides. Slowly draw circles forward, focusing on tightening the outer upper arm muscles. Then, slowly draw circles backward, focusing on tightening the inner arm and chest muscles. Avoid drawing the circles too large to prevent injuring your shoulder joints.

2. Causes of Thick Arms

1. Weak outer arm muscles: The triceps are a key muscle group for achieving slim arms, but they are often relatively weak and infrequently used, leading to decreased metabolism and easy accumulation of fat.

2. Hard lumps: Hard lumps in the wrists, shoulders, and other areas can also contribute to arm obesity. These lumps can cause lymphatic circulation issues, leading to the accumulation of waste and excess fluid.

3. Round shoulders and hunchback: In many cases, the appearance of thick arms is actually caused by round shoulders and hunchback. This curvature of the spine can visually increase the appearance of arm fat by drawing attention to the increased fat on the back.