Along with the abdomen, buttocks, and other parts of the body, the arms are an area that needs to be worked on equally carefully. To get rid of excess muscle mass in your arms, you need to do certain exercises several times a week. So, it is worth considering in detail the training process for this purpose.
It is necessary
- - sports uniforms;
- - dumbbells;
- - punching bag;
- - gloves;
- - bandages.
Instructions
Step 1
Start with a few floor push-ups. If you're a beginner or have some back problems, do bent-knee push-ups. Lower your knees and hands to the floor and lift your feet 45 degrees off the ground. Keep your back straight and lower your chest until it is a few inches off the floor. Then return to the starting position. Do at least 10 repetitions and gradually increase this number as the excess weight in the arms disappears.
Step 2
Do triceps exercises. This will help tighten the back of your arms. Stand straight, feet shoulder-width apart, bend your knees slightly. Raise the dumbbells over your head and bend your arms at a 90-degree angle so that the shells are behind your back. Raise your arms up and return to the starting position. Do at least 15 reps.
Step 3
Do another hand exercise. Stand on the floor with your feet shoulder-width apart. Bend your knees slightly. Take dumbbells in each hand. Raise your arms up until the shells reach shoulder level. Hold this position for a few seconds, then lower your arms down. Do this 15 times.
Step 4
Hit the punching bag. This is one of the most effective exercises for losing weight, not only in the arms, but throughout the body. Deliver straight and side kicks. Ask a boxing specialist to show you how to do this correctly. Then put on bandages and boxing gloves. Hit the pear daily for 15-30 minutes. You will not even notice how excess weight in the arm area will go away within a couple of weeks.
Step 5
Run a few kilometers every morning. Add a cardio load to your workout routine. This will further speed up the process of getting rid of unnecessary pounds. Don't run too fast. It is the constant load that is important here. Increase your workout time by a few minutes each week.
