To lose fat on your arms, you need to combine a healthy diet with moderate exercise, and here are some specific methods and tips.
First, control your diet and reduce your intake of foods that are high in calories, fat, and sugar. Eat more vegetables, fruits, whole grains, and protein** foods such as chicken breast, fish, tofu, etc. In addition, try to avoid snacks and sweetened drinks and reduce calorie intake.
Second, perform targeted arm exercises. Here are some simple yet effective arm exercises:
1.Dumbbell curl: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your elbows to lift the dumbbells to your chest and slowly lower them. Take care to keep your boom steady to avoid borrowing force.
2 push-ups. : Lie on the ground with your hands shoulder-width apart and your feet together. Bend your elbows so that your chest is close to the ground, then straighten your elbows to push your body back into place. Take care to keep your body stable and avoid shaking.
3.Arm Extension: Stand or sit down with your hands raised above your head, then bend your elbows back so that your hands touch behind your head. Hold for a few seconds, then relax and repeat.
4.Wall push-ups: Stand slightly farther away from the wall with your hands propped up on the wall, shoulder-width apart. Bend your elbows to slowly bring your body closer to the wall, then straighten your elbows to push your body back into place. Take care to keep your body stable and avoid shaking.
List of high-quality authors Do 10-15 reps of each movement for the above exercises, repeat 3-4 sets, and do it 2-3 times a week. Proper stretching and relaxation of the arms after exercise can help reduce muscle soreness and stiffness. Finally, be consistent with exercise and diet control. Losing fat on your arms takes time and patience, don't expect to see noticeable results in a short period of time. At the same time, it is necessary to pay attention to the reasonable arrangement of exercise and rest time to avoid excessive fatigue and injury. In conclusion, to lose arm fat, you need to control your diet, do targeted arm exercises, and be consistent with exercise and diet control. As long as you are consistent, you can see visible results.