Bicep fat is one of the most difficult areas of the body to reduce.
Principles to remember
In fact, studies have shown that focusing only on fat-burning exercises in one specific area often produces little positive results.
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Weightlifting: you should practice resistance or endurance exercises, typically weightlifting.
Adding fiber: helps you feel full longer, reduces the amount of fat and calories in the body.
Protein supplement: protein-rich meals help reduce appetite, increase feelings of fullness and improve body fat
Get enough sleep: One small study found that participants who slept 8.5 hours per night significantly lost weight and experienced fewer cravings.
Drink plenty of water: an important factor if you want to lose arm fat because this helps the body speed up metabolism to burn fat and prevent hunger pangs.
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Exercises that can be done at home
If you can’t afford to go to the gym to practice, bodyweight exercises using your body weight will be the perfect solution for you.
1. Tricep dips
Find a chair or bench that is the right height
Catch near the edge of the chair and place your hands behind you.
Keeping your back straight, bend your elbows to a 90-degree angle and slowly lower your lower body toward the ground.
Hold this position for a few seconds and remember to regulate your breathing
Straighten your arms again and push yourself up again
Do 3 sets of 20 times per day for effective results in reducing arm fat
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2. Bicep curls
Prepare a pair of dumbbells for this exercise
Stand firmly on the ground, feet shoulder-width apart.
While gripping the weight, make sure your palms are facing you, with your fingers wrapped around the weight
Raise both dumbbells by bending your elbows and bringing your arms up toward your shoulders
Keep your elbows pointed closer toward you to maintain proper form
After holding for a few seconds, lower the dumbbells by lowering your arms
Do about 2 to 4 sets of 15 or 20 reps each
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3. Push ups
Put your hands on the ground and lift your body up.
Since this exercise requires a lot of upper body strength, start with knee push-ups first and then progress to regular push-ups as you feel comfortable.
Place your knees on the floor and slowly lift your upper body up.
In this exercise, you should inhale when lowering and exhale when lifting up.
Do this 3 times for 10 rounds every day for best results
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4. Side plank combined with lifting dumbbells
Start in a side plank position, with your right elbow below your shoulder, your feet stacked on top of each other, and lift the weight with your left hand.
Raise your hips to form a straight line from your shoulders to your feet, inhale
Raise your left hand straight up, exhale
Continue to inhale and lower your left arm until it is parallel to the floor
Repeat these movements at least 10 times, then switch sides and repeat the steps
You can also vary the exercise according to the video below
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The secret to being healthy and beautiful
Lose arm fat quickly with simple exercises
The other sports
Playing some sports can help you reduce total body fat and bicep fat extremely effectively.
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Tennis, badminton: best for arm muscles
Golf: good for your upper back, including your arms and back
Basketball, volleyball: strengthen shoulders and tone arms
Gymnastics: improves balance, builds upper body strength and effectively reduces bicep fat
You can also choose forms of jogging, cycling, jumping rope,… combined with intensive exercises on muscle groups to release excess body fat and bicep fat.