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Big fat arms are the reason why women lose confidence. Fat-burning exercises will help women toned muscles, slim arms quickly to confidently wear tight clothes, revealing the upper part of the body.1. Dumbbell shoulder press
Dumbbell shoulder press works to train shoulder muscles, deltoids and front muscles. This exercise can be done in a standing position, sitting on a regular bench, or a utility bench with back support. The steps include:
Start in a standing position on the floor and hold dumbbells in your hands. Raise the dumbbell to shoulder height and inhale at the same time. Rotate the wrist so that the palm is facing forward. Exhale and push the dumbbell upwards. Hold the position for a few seconds and slowly lower the dumbbells to shoulder level while inhaling. Repeat the movement 30 times.
2. Overhead triceps extension
The overhead triceps extension exercise is great for triceps training. You can also substitute dumbbells using an elastic band for this exercise. The steps include:
Start in a seated position on a bench with or without back support and hold a dumbbell with both hands. Extend your arms completely and then lift the dumbbells up. Bend your elbows while lowering the dumbbell behind your head. Hold your elbows in this steady position for a few seconds. Extend your arms and return to the starting position. Repeat the movement 20 times MORE: 10 exercises to reduce underarm fat
Bài tập tạ tay được nhiều chị em phụ nữ lựa chọn để thu gọn cánh tay
3. Bicep curls
Bicep curls is a very simple and effective biceps exercise to slim the biceps, shape the arms and make the upper body look stronger, more fit. The steps include:
Start standing with feet hip-width apart and dumbbells in hand. Slightly bend your elbows to fully extend your arms. Bend your elbows, bring the dumbbells toward your shoulders, and hold the position for a few seconds. Lower your arms slowly back to the starting position. Repeat the movement 30 times.
4. Tricep dips
Tricep dips are one of the easiest exercises to achieve beautiful arms, strengthening the triceps. To do this exercise, you can use a bench, a stable chair, a couch, or a half wall. Steps include:
Place your hands shoulder-width apart on a bench or chair and extend your legs in front of you. Keep the elbows slightly bent to maintain tension in the triceps. Lower your body slowly toward the floor with the help of your elbows until they are at a 90-degree angle. Make sure the back is close to the seat. As you lower your body, hold this position for a second and then press down on the chair to straighten your elbows. Repeat the movement 15 times. Note: Keep your shoulders down as you lower and raise your body.
5. Dumbbell kickback
Dumbbell kickback is a very effective exercise that works the triceps in the shoulders. Procedures include:
Place one hand and one knee on the bench. Bring your standing leg back slightly, and at the same time place your foot on the floor. Make sure your torso is parallel to the floor. Hold a dumbbell with your other hand, elbows at your side. Make sure that the upper arm is always parallel to the floor. Contract the triceps to keep the upper arm stationary and extend the lower arm backward. Pause for a moment and hold this position for a few seconds, then return to the original position. Repeat the movement 20 times.
Những bài tập tay làm thu gọn cánh tay nhanh chóng
6. Lateral raises
Lateral raises are effective shoulder exercises. Steps include:
Hold a dumbbell in each hand, hands hip-width apart, shoulders balanced, palms inward and knees slightly bent. Keeping your arms straight, lift the dumbbells out to your sides but no higher than your shoulders. Hold this position for a few seconds, making sure your back remains in the starting position and your knees are slightly bent. Lower the dumbbells slowly to the starting position. Repeat the movement 30 times. Note: Lower the weights slowly to feel the tension in the muscles.
MORE: 10 best hand strengthening exercises
7. Superman
Superman exercises work your whole body. This exercise strengthens your abs, spine, arms, shoulders, and buttocks. Steps to proceed include:
Prepare a yoga mat and start in a face down position, lying on your stomach. Extend your arms and legs, and keep your neck straight. Keep your torso stationary and raise your arms and legs toward the ceiling. Try to create a "U" shape with your body. Hold the position for 5 seconds, lower your arms and legs and return to the starting position. Repeat the movement 10 times. Be sure to exhale as you raise your arms and legs, and inhale as you lower back down.
Những bài tập thu gọn cánh tay có thể thực hiện ngay tại nhà
8. Upright rows
Upright rows is an exercise that helps to focus on your shoulders, back and arms. End this exercise with your elbows above your shoulders, not equal to or lower than them. Steps include:
Hold a dumbbell in each hand, palms facing in, and stand with feet hip-distance apart with knees slightly bent. Raise dumbbells to shoulder height and keep them close to body, elbows bent. Hold for a few seconds and slowly lower your arms to the starting position. Repeat the movement 30 times. In short, to have a slim arms quickly you need to have a suitable training schedule. 8 fat-burning exercises such as hand weight training, forearm training with dumbbells, back arm training with dumbbells, ... are simple exercises that can be practiced at home. So, make a suitable exercise schedule to achieve good results.
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Reference source: brightside.me, nhs.uk
