Losing arm fat is said to be more difficult than some other parts of the body.
Exercises help reduce biceps effectively
1. Hand rotation exercise
The hand rotation exercise is extremely simple and easy to do, you can practice this exercise right at home without any equipment.
The steps are as follows:
B1: Stand straight, spread your arms to the sides, keeping them shoulder-width apart.
Step 2: Rotate your arms clockwise about 15 – 20 times, then rotate counterclockwise.
B3: Keep the biceps fixed, only rotate the forearm.
Do 15 – 20 times then reverse.
2. Inclined Plank exercise
Basic Plank exercises are effective in reducing fat and burning fat throughout the body.
The steps are as follows:
Step 1: Get into a position like you are about to do a push-up with both hands and toes placed straight on the mat.
B2: Turn your body to the right, and at the same time raise your left hand high, perpendicular to the floor, eyes looking in the direction of the left hand.
Hold the position for 60 – 90 seconds then switch sides.
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3. Push-up exercise
For those who not only want to lose arm fat but also want to lose weight from their whole body, they can choose this exercise.
The steps are as follows:
B1: You lie on the mat, 2 hands and 2 toes resting on the mat.
B2: Slowly lower your body, inhale, making sure your forearms and arms form a 90 degree angle.
Step 3: When your chest almost touches the floor, about 5 – 10cm away, push your body up and exhale.
Repeat 15 – 20 times per set, should practice 2 – 4 sets per session.
4. Push-ups against the wall
If you find it difficult to do push-ups, you can refer to push-ups against the wall.
The steps are as follows:
B1: Stand straight, face the wall, place your palms across your chest then press them against the wall, fingers pointing up
Step 2: Bend your elbows, tiptoes, and push your chest toward the wall.
B3: Hold the position for 5 – 10 seconds then push yourself back to the starting position.
Repeat 5-10 times per workout session.
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5. Exercises with a chair
This exercise not only helps you reduce arm fat, but also helps you exercise your whole body, especially the thighs and abdomen.
The steps are as follows:
B1: Stand straight, turn your back to the chair.
B2: Slowly lower your body as deeply as possible, bending your legs
Step 3: Use your shoulder muscles and triceps to lift your body back to the starting position.
Repeat the movement 10 – 15 times.
Diet helps reduce arm fat effectively
Exercising properly helps your biceps shrink, but you also need to supplement nutrition through meals to make the biceps fat reduction process more effective.
1. Add fiber
Fiber is found in whole grains, beans, beets, vitamin-rich fruits, broccoli, sweet potatoes, oats, etc. Adding more fiber is good for the digestive system, helps lose weight and
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2. Reduce starch
Refined starches are high in calories, and low in fiber, making you hungry quickly.
3. Reduce dishes made from refined sugar
Most dishes made from refined sugar contain little nutrition and may be added with salt or additional fats that are not beneficial for the body.
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4. Do not eat fast food or greasy foods
Fast food is often fried, greasy or contains a lot of refined starch.
Time to eat meals during the day: Divide meals into 3 main meals and snacks.
Breakfast should be eaten from 6am – 9:45am, snacks 2 – 4 hours after breakfast.
Lunch before 3:00 p.m., afternoon snack 2-4 hours after lunch.
Dinner is eaten before 8pm.