You need special sports to shrink your arms. Specific exercises help train the arm muscles so they are toned and appear smaller. In general, special exercises to shrink the arms will focus on training the upper arm muscles or biceps and training the forearm muscles or triceps.
Maybe all this time you thought, only by reducing calories in the food consumed or other cardio exercises, you could shrink your arms. In fact, these activities can indeed lose weight, but they don’t necessarily make your arms small and toned.
Usually weight loss caused by cutting calories will leave loose skin, including on the arms. Therefore, special sports to shrink or tighten the arms. What type of exercise is recommended?
1. Exercise Lifting Weights
This type of exercise includes effective physical exercise to shrink the arms. All you have to do is adjust the weight of the dumbbells used, whether 1.5 kg or 3 kg.
Movements that can be applied can vary. You can start lifting weights by lifting dumbbells, then swinging them to your arms, do it repeatedly for at least 3-5 minutes.
Planks are effective for shrinking arms and building arm muscles. When doing a plank, you concentrate your body weight on your arms so that the muscles in the arm area are forced to work so that they tighten and shape faster.
3. Push ups
Push ups are also an alternative choice of specific sports to shrink your arms. When doing a push-up movement, the arm muscles are used as a body weight support so that they are forced to work more optimally.
4. Twisting the Wrists with Dumbbells
Dumbbells are indeed a multifunctional sports tool that can be used to maximize exercise, including shrinking the arms. You can use dumbbells and then rotate your wrists while carrying the dumbbells.
5. Press Up
The press up movement is almost the same as the push up. Position your body by sleeping on your stomach, then lift your body using your arms like a push up movement, but keep your legs straight and your knees should not touch the floor or mat.
6. Close-grip wall push-ups
Stand in front of a wall with your arms straight out in front of you and your palms touching the wall. Bring your body closer to the wall by bending your elbows. Lift your heels off the floor as your body approaches the wall to keep your body straight. Push yourself back away from the wall and repeat 10 to 15 times.
7. Bench Dips
Use a chair that is firm and stable (does not move easily), sit and grip the front edge of the chair with both hands, then move your feet a few centimeters from the chair to make it easier for you to do this bench dips movement.
8. Tricep Kickbacks
As the name suggests, this exercise specifically trains the forearm muscles or triceps. To do this, kneel with your right foot touching the floor and lean forward.