After the reduction of the belly, the second most frequently asked question is to reduce the amount of meat and lean arms.
Because our genes determine the regions of fat, the abdomen accumulates the most, and then the outer thighs, arms and other regions, which are also the regions where the body will accumulate large chunks.
The ideal arm thickness of ordinary adult women is between the length (cm) × Between 0.145 and 0.16, the measurement method is to first lift the arm horizontally, and then measure with the tape measure around the thickest part of the upper arm.
Take a girl of 160cm as an example, the range of 23.2~25.6cm is considered as a standard arm.
What causes excessive arm fat? Aging, metabolic rate reduces the fat on the arm, which is one of the problems caused by aging.
As you grow older, your metabolic rate will decrease.
If you don’t follow an active lifestyle, excess fat will be stored in your arms.
Although there is no clear conclusion at present, some studies have found that low levels of testosterone can lead to excessive fat storage in the upper arm area.
As women age, their testosterone levels drop, making it harder for them to lose their flabby arms.
Eating habits are not balanced.
If the usual eating habits are not correct, such as eating out for a long time, or eating foods with too high calories and too much sugar, such as fried and sweet foods, the distribution of fat cells will be uneven, and it is easy to deposit in the abdomen, thighs, arms and other body parts, causing the arms to be bulky and swollen.
Solution: 1.
Reduce calorie intake When you try to lose weight, the first thing to remember is that you need to start paying attention to the amount of calories you eat.
2.
It is not bad to eat less sugar.
In order to reduce the slack arm, you must reduce the food with too much sugar.
To reduce arm fat, change your diet.
For example, make your own fresh juice instead of breakfast cereal with sugar, try oatmeal and add some fresh fruit to add a little sweetness.
3.
If you want to eat breakfast without breakfast, you will eat and drink all day long.
Instead, start your day in the right way by eating an appropriate, healthy breakfast.
4.
Protein intake If you want to lose your flabby arms, adding more protein to your diet will help.
Protein rich foods can help you exercise muscles, promote metabolism, and thus help you burn more calories.
Another reason to add more protein to your diet is that it will help you feel full longer.
Remember, our goal is to increase protein intake, not to focus your entire diet on protein.
Eat more lean meat, beans, nuts, seafood and leafy vegetables to lose weight.
The secondary reason for wearing too small underwear: If the bra is too small or the shoulder belt is too tight, it will cause poor blood circulation in the upper body, which will not only make the shoulders stiff, but also lead to poor blood circulation in the wrists, which is easy to cause edema and lymphatic obstruction, and often lead to the arms getting thicker and thicker.
If you want to slim your arms, you should follow the same principles as other parts of sculpture: compact and fat free; Firmly rely on muscle training, and reduce fat by aerobic exercise.
The trouble is that there is no way to specify the position of fat burning.
You can’t tell your body: “I ran today, you helped me burn the fat in my thighs, and you helped me burn the fat in my arms when I swam on Sunday.” Because the position and order of fat burning are not determined by us, we must exercise the muscles to make the lines tight, in case the effect of fat burning in the arms is poor, At least the tightly lined arms will look thinner visually.
Reducing arm fat through yoga is as simple as controlling your diet.
Although eating right is half the process, you must also pay attention to exercise.
Here are some simple yoga exercises that can help you achieve the desired results.
This exercise is divided into three parts: warm-up+arm exercise+stretching, and let the arm move completely.
It can not only thin the arm, but also enhance the flexibility of the arm and head joints, develop muscle lines, reduce worship meat and strengthen upper body muscles.
As always, we hope that you can not only become beautiful, but also become healthy.
If you know how to nourish your heart and body, you will naturally look good* Note: If there are long-term patients, strain and other conditions, you should consult the doctor first.
Action Deconstruction | StepbyStep Practice Level: Beginner’s Daily Yoga Practice Times: According to personal needs, practice every 1-2 days: morning, noon, or before 6:00 p.m.
Exercise category: arm warm-up, arm muscle strengthening, upper back muscle strengthening.
Tools: yoga mat x1, yoga block x1 Exercise 1 ｜ Fast arm warm-up 1.
Bend your feet, and you can sit in the middle of your feet or on the yoga block.
2.
Keep your hands straight to the left and right, palms forward.
3.
Keep your hands straight, and move your arms back and forth 10-20 times.
Action 2 | Quick wrist warm-up 1.
Straighten your hands and clench your fists.
2.
Take the wrist as the center, and turn the fist clockwise for ten circles; 3.
After finishing, turn counterclockwise for ten turns.
Action 3 | Plank and Elbow Plank | Arm and Whole Body Muscle Strengthening Plank 1.
Keep your hands straight and your wrists in line with your arms.
2.
Put your feet back and tighten your muscles.
3.
Hold for 20 seconds for three times.
Elbow plank type 1.
Based on the plank type, bend your elbows, clasp your fingers, and look forward.
2.
Hold for 20 seconds for three times.
Action 4 ｜ Half four column supporting push ｜ Arm muscle strengthening 1.
Based on the plank type, fall on both knees.
2.
Bend the elbow, and try to form a 90 degree angle between the arm and forearm for 5 seconds; Then push the ground back to the straight hand.
3.
Pull your hips back, baby pose.
Rest.
4.
Repeat steps 1-3 for five times..
