What are the fastest and most effective ways to lose your arms

There are many ways to reduce fat when a person loses his arms, but it is not an easy task to lose his arms, but it is also a matter of particularity, because when you lose your arms, if you don’t choose a good method of reducing fat, it will cause exercise errors. What are the fastest and most effective ways to lose your arms? If you don’t know, let’s continue to look down.

Alternate hammer curl

　　1. The body is upright, holding a dumbbell on each hand, the arms are naturally drooping on both sides of the body, and the palms are opposite to each other. This is the starting position of the movement Set.

2. Keep the upper arm fixed, curl upwards, and exhale at the same time. Until the biceps completely contract and the dumbbell reaches the height of the shoulders.

3. Stay at the top for a while, then slowly put the dumbbell back to the starting position and inhale at the same time.

4. Then change the other side and repeat the above movements, alternating your hands until the recommended number.

1. Sitting on a flat bench, holding a dumbbell with both hands, and arms on both sides of your body Sag naturally, with your upper arm against your body, and your palms facing each other. This is the starting position of the movement.

2. Keep your upper arm fixed, curl the dumbbell upward with your hands, turn your wrists to make your palms upward, and exhale. Until the biceps completely contract and the dumbbell is the same height as your shoulders.

3. Stay at the top for a little, feel the contraction of the biceps, and then slowly put the dumbbell back to the starting position and inhale.

1. Push it up face down on the floor, and your body is upright Straighten, tighten the abdomen, and the toes touch the ground. The arms are straight and support the body, and the distance between the hands is narrower than the shoulders. This is the starting position of the movement.

　　2. Keep your body straight, slowly bend your arms to lower your body, and inhale until your chest is close to the ground.

　　3. Then quickly straighten your arms, support your body back to the starting position, and exhale. Stay at the top for a while, and then perform the next action.

　　Prone arm flexion and extension

　　1. A posture similar to plank support, use the forearm and Support the body with your toes, your palms are on the ground, your hands are shoulder-width apart, your body is straight, and your abdomen are tightened. This is the starting position of the movement.

2. Use your palm to exert force to the ground, straighten your arms, support your body, and exhale. Pay attention to keeping your body stable and straight.

3. Stay at the top, then slowly bend your elbows back to the starting position, and inhale at the same time.

　　Dumbells walk with weight

1. Choose a challenging weight and place the dumbbell on one side of your body On the ground. Bend your knees and squat, keep your back straight, and pick up the dumbbells on the ground in a deadlift position. Then hold the dumbbells, keep your body upright, your arms sag naturally on the side of your body, straighten your chest and tuck your abdomen, and look ahead. This is the starting position of the movement.

2. Hold the dumbbells in your hand and walk forward, keep your body balanced, and your weight-bearing arms straight and sag naturally, and your shoulders are in a neutral position.

3. Walk forward until you complete the appropriate distance. If necessary, you can turn.

　　4. After completing the walk, control your body to squat slowly and put the dumbbell back on the ground. Do not throw the dumbbell directly on the ground.

　　Wrist roller

　　1. Stand upright and hold the wrist roller (palm down). Your feet are shoulder-width.

　　2. Raise your arms slowly until they are fully extended and parallel to the ground in front of you. Note: The rope is not rolled up now. Except for the forearm, the whole body is fixed. This is the starting position of the movement.

　　3. Upward When exercising, rotate the wrist once on each side, wrap the rope around the roller so that the weight reaches the straight rod.

　　4. Once the weight touches the straight rod, slowly reduce the weight and rotate the wrist to move the weight downward until the weight reaches the starting position.

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