Introduction
Do you often find yourself longing to wear a slim – shouldered dress or a flat tank top, yet held back by concerns about your arms? Don’t let arm fat limit your fashion choices! Many of us have had the experience of giving up stylish sleeveless dresses because of our fleshy arms or less – than – ideal arm lines. The biceps and triceps are often under – exercised, which leads to a slower metabolism and makes it easier for fat to accumulate in the body. In fact, for girls, fleshy arms are mainly due to insufficient muscle mass. Fleshy arms can make you look 2 – 4kg heavier than your actual weight. But if your arms are toned, your entire upper body will look smaller visually. Now, follow Coach Kara and start this 7 – minute routine to create a strong and sexy arm line, so you no longer have to hide your arms when dressing.
Action Teachings
Action teaching 1: Dumbbell biceps training
Keep your abdomen tense and bend your elbows at 90 degrees. Slowly lift the dumbbells to a horizontal position, making sure your elbows and shoulders are in a straight line, and then return to the starting position. After that, you can stay in the 90 – degree elbow – bend position and make small up – and – down swings to strengthen the muscles.
Action teaching 2: Dumbbell hammer curl
The hammer curl is a common biceps training exercise that can also effectively stimulate the brachioradialis and brachialis, as well as train the forearm extensor and flexor muscles. Stand with your feet shoulder – width apart, head up and chest out, and tighten your core muscles. Let your arms hang naturally on both sides of your body, hold the dumbbells with your palms facing each other, keep your upper arms close to your body, and your elbows fixed at the sides. Bend the dumbbells upward to shoulder height, pause at the highest point to feel the biceps on the sides expand and bulge, and then lower the dumbbells back to the starting position.
Action teaching 3: Beginning dumbbell overhead press
Stand with your feet shoulder – width apart, head up and chest out, and tighten your core muscles. Stretch your hands straight up above your head. Exhale and slowly bend the right dumbbell backward, ensuring that the elbow remains next to the head. Inhale and straighten the right hand back to the starting position, then switch sides and repeat the movement.
Action teaching 4: Dumbbell triceps extension
The movement is the same as the beginning dumbbell overhead press in terms of the starting stance and the way of moving the dumbbell. Stand with your feet shoulder – width apart, head up and chest out, and tighten your core muscles. Stretch your hands straight up above your head. Exhale and slowly bend the right dumbbell backward, making sure the elbow position remains next to the head. Inhale and straighten the right hand back to the starting position, switch sides and repeat.
Action teaching 5: Dumbbell overhead triceps extension
Hold a dumbbell in each hand, with your head up, chest out, and feet shoulder – width apart. Raise the dumbbells above your head with your palms facing each other. Bend your elbows and lower the dumbbells to the back of your head until they are perpendicular to the ground, pause for a moment, and then straighten your arms and push the dumbbells back to the starting position.
Action teaching 6: Prone dumbbell extensions
Keep your knees slightly bent and your feet firmly on the floor, with your body half – parallel to the floor. Hold the dumbbells with your palms facing each other and swing your elbows to the side so that your upper arms are parallel to the floor. Keep your upper arms still and feel the contraction of your triceps as you straighten your arms toward the back of your body. Stay at the highest point for one second, then return to the starting position.
Action teaching 7: Advanced training – dumbbell squat push – ups
Hold dumbbells in both hands over both shoulders, with your palms facing each other and your elbows slightly outward. Do a deep squat backward, bringing your hands down to your ankles. Then use the strength of your lower body to push your body back to a standing position, and straighten your hands up to the top of your head, returning to the preparatory action.
Training Suggestions
Perform 10 – 20 repetitions per group for the above actions, and adjust the number of repetitions according to your own ability.
