Many girls want to wear sleeveless tops but they shy about the size of their upper arms. Don't worry, we have four ways to reduce the size of upper arms that are easy to do and really effective.

1. Modify your diet

The worst enemy that causes the body to accumulate excess fat is bad fat foods, especially those containing flour and sugar. So, gradually reducing or abstaining from this type of food and turning to eat healthy food in the right proportions will help gradually reduce the size of your upper arms. Although this method takes some time, it will work for sure.

2. Wear a sleeve to tighten the upper arm

Wearing an upper arm sleeve made from a special fabric specifically designed to help lift your upper arm will help keep your upper arm at a constant size. Although it doesn’t directly reduce the size of your arm, it compresses the fat and stops it expanding. It is recommended that upper arm sleeves should be complemented with other activities in order to actually reduce sagging fat on upper arms.

3. Dissolve fat with CoolSculpting

CoolSculpting technology uses negative temperatures to destroy fat cells. This causes the fat cells behind the excess fat in the upper arms to die without causing pain. The treatment only takes 35-45 minutes to get rid of 20-30% excess fat and can be repeated until the desired result is achieve. No harm is done.

4. Exercise

Exercise is the most sustainable way of reducing and maintaining the size of upper arms so they are beautiful and strong. Here are some exercises that effectively reduce the size of upper arms:

·       Push-ups

o   Push-ups begin with kneeling on the floor or a mat. Place your hands on the floor shoulder-width apart with your fingertips pointing forward.

o   Then support your body with your hands and extend your feet behind you. Try to keep your torso, back, buttocks, and legs aligned. Many people know this push-up preparation as “pranking”.

o   Once your body is aligned, slowly lower your torso by bending your elbows out to the sides until your chest is about 5 centimeters from the floor. Then push yourself back up into a plank position.

o   Repeat the same process 10-15 times.

o   If you still can't push up, you can practice with your knees bent or push up against the wall to gradually build strength.

·       Tricep Bench Dips

o   This pose begins by sitting on the front edge of a chair. Knees at a right angle. Soles of the feet flat on the floor and pointed forward. Then use your hands on the edge of the chair beside your body with the back of the hands facing forward in the same direction the toes are pointing.

o   Once seated, slide out in front of the chair. Use your palms to support your body weight and lower your body vertically. When the elbow reaches a right angle, exert yourself in the same way while pushing up. Only exert force on the back of the upper arm muscles using your feet for support.

o   Repeat the same process 10-15 times.

·       Tricep Kickbacks

o   Begin by kneeling on the floor on your right knee with your left knee bent. Hold a dumbbell or a half liter (500–600 ml) water bottle around your waist.

o   Then extend your right arm. Tighten your forearm muscles and slowly move your arm back in a kind of arm swing but using the upper arm muscles to move instead of centrifugal force.

o   When the arm is fully extended behind the arm, slowly pull the arm back into the original position.

o   Repeat 10-15 times then switch to the left arm kneeling on the left leg.

·       Hammer Curls with Dumbbells

o   Start by standing straight. Place your feet shoulder-width apart. Bend your knees slightly or lower yourself into a sitting position.

o   Hold dumbbells at your sides with your palms facing each other. Then contract the upper area of the right arm. Lock your elbows and upper arm. Then use your forearm to lift the dumbbell in front of you until shoulder level. Then return to the starting position.

o   Repeat 10-15 times and switch to the left arm or switch sides in the same cycle.

·       Cardio

Cardio exercise stimulates the heart rate and circulatory system within the body. It helps burn excess energy and fat that accumulates on the upper arms and other parts of the body. Cardio workouts take many forms, including running, cycling, swimming, jumping rope, and others. To properly activate the process of extracting excess energy, each daily session should be 20-40 minutes.

All these methods of reducing upper arm fat are easy to do and give good results. If applied regularly until it becomes a habit, not only will your upper arms be slimmer but your whole body will be firmer and, as a nice bonus, your health will be enhanced.

Krungthai-AXA Life Insurance customers interested in healthcare can peruse many other articles on key topics at https://www.krungthai-axa.co.th/th/health-advisories.

References

·       Pobpad website
http://bit.ly/3UhE6Ix

·       APEX Medical Center
http://bit.ly/3htLTV4
http://bit.ly/3UoQ6YV