Do you want to "slim your arms", that is, give them a shapely shape, tone them up, in short, refine your arms? Even if we tend to prefer full arms to dry limbs (limit emaciated), if, on your side, it makes you complex, then we can help you! To lose arms, you must first understand the cause of what is bothering you, then act on it. Targeted exercises, adapted sports, food program perhaps, let's go to refine our arms!
Soft arms, which show celllulite or which hang down (the famous bat effect) can be due to various factors. Age does not help, because the more you age, the more muscle mass you lose, and this decline begins at age 30.
But if you are still young, then overweight may be your primary concern. In this case, you will have to play on food to hope to regain the volume of your limbs in hand.
If you want to refine your arms by restoring tone, then it will probably be enough to (re) build them.
But most of us (because the concern for weak arms remains very feminine), it will be a question of combining the two to obtain a convincing result. Because hoping to lose weight exclusively in your arms, you might as well admit it right away: it's not possible!
The anatomy of the arm
We understand that here, when it comes to refining his arms, it consists above all in the upper part of this member. Namely above the elbow and along the arm, to the shoulder joint.
It is then necessary to redraw a pretty arm to remuscify or tone more biceps (above) and triceps (below, for against the bat effect of the tissues of the arm which relax when you get older).
And by working on the strength of your arm, you intrinsically involve the forearm.
Building muscle will also generate energy consumption in fatty tissue, and thus help reduce fat cells.
What sports for firmer arms?
In this article on muscular arms, we briefly mentioned some sports known to strengthen his upper limbs.
To deepen your sports practice in a targeted way and get real effects on the arms, the best course is to be helped by a sports coach.
Otherwise, here are the most effective activities to see the fat in the arms melt and firm up:
- Crossfit: power rope and strength training at the helm
- Racket sports such as squash, padel or badminton, not forgetting of course tennis.
- Rowing.
- Climbing.
- Body combat.
- And in the gym: exercises with TRX, rowing machine, punching ball.
Softer practices such as yoga or Pilates also allow you to build muscles, especially by mobilizing deep muscles with sheathing.
See also our file on sports accessories to have at home!
Targeted exercises to refine biceps and triceps
Dips for triceps
With your back to a chair or a low wall, lean on your hands flat towards you. Keep your elbows alongside your body, feet across the pelvis and lower your buttocks with the strength of your arms, bending your legs. Remember to tighten the abs.
Exercise: 10 repetitions, 15 seconds break and we start again for 2 minutes. We progress by going down and up more slowly, lengthening the effort time and the number of repetitions.
Guaranteed result> We solicit the back of the arms (triceps), the part that tends to soften quickly in women and we firm up. Bonus, we also muscle the trapezoids, so the upper back
Active board for biceps and shoulders
On your stomach, you rest on your hands positioned shoulder width and the tips of your feet, pelvis width, legs stretched. The pelvis does not touch the ground; it is the strength of the abs and arms that keeps the body in shape.
Exercise: We alternate the support on outstretched arms and on the forearms, then we go up on outstretched arms and so on for one minute, 3 times. As progress is made, the active board time will be lengthened: 1 min 30, 2 min, 3 min …
Guaranteed result> A toning of the deep muscles in the arms, abs and back.
Moutains climbers
This exercise is still a very active version of the board. This mobilizes the arms ardently, because it is necessary to hold while the abs and the legs are activated.
Exrcice: In plank on outstretched arms, raise one leg folded towards the armpit on the same side, then the other, and alternate actively as if you were trying to climb one side.
Guaranteed result> a sheathed bust, a solid back and abdominal belt, toned legs and arms.
The reels
Extend your arms crosswise on each side, standing on legs spread across the pelvis. Bend your knees slightly to stabilize your back.
Exercise: operate reels with your fists clenched, without lifting your shoulders (bend your elbows slightly if necessary) and remaining well sheathed at the lumbar belt. Alternate small reels, then larger reels. One way then the other. Do the exercise with fists facing down, then repeat with fists facing up.
To add to the difficulty, you can take small dumbbells or small bottles of water in each hand.
Result> You will quickly feel that it stings, especially at the trapezius, even before the biceps and triceps are manifested!
Burpees
Again, you will tone your arms, but not exclusively … Like the pumps, the burpees are finguring as super winning exercises to reward our efforts.
Exercise: Standing, bend down to do a push-up, then get up by jumping, arms stretched towards the sky.
Result> Arms, abs and cardio will certainly tone up! But be prepared to suffer with the burpees …
Triceps killers
With small dumbbells or bottles of water, this exercise is very targeted and effective.
Exercise: Standing, pelvis width feet, knees slightly bent to stabilize the bust and hips, take a weight in each hand and wrists in the extension of the arms. Extend your arms backwards without moving your shoulders, alternating the sides.
Results> triceps (the part under the arm responsible for distended skin when the muscle is too weak) shapely and toned.
Good shopping plan: You will find inexpensive small dumbbells and different loads to progress, stored in a case, on Amazon.
What do I eat to change the volume of my arms?
To really get convincing results for losing arms, sport alone is not enough. You must undoubtedly control your food balance and not eat more than you spend. This means that not only do we try to understand the dose of calories we absorb so as not to abuse it, and above all we eat a variety of foods.
If you want to dry out, build muscle and lose fat, you will have to be really careful and eat fruits and vegetables often. To avoid losing muscle mass, you absolutely must not ignore proteins, which guarantee good muscle health (otherwise you will lose muscle, it would be a shame).
Finally, be sure to distinguish the good from the bad fats, and the good from the bad carbs.
In summary: more fruits and vegetables, proteins, complex sugars, no sodas or sweets, no industrial, ultra-processed foods, such as sliced bread, pastries, ready-made dishes … And drink a lot (water), your muscles will love it!
Electrostimulation to complete
Electrostimulation is what physiotherapists use to re-muscle without mobilizing the joints. You can now find very effective devices to build muscle at home with the same principle. We put on fetters which are connected to a small remote control, and we modulate the intensity of electrical impulses sent in the muscles. Under the impulse, the muscle contracts and relaxes. By contracting, the muscle fibers are stressed and consolidated.
Do not imagine yourself losing arms only with this small device. This allows you to build muscle but not burn fat, so we do not ignore food rebalancing …
Slendertone and Compex are the two ultra benchmark brands in the field, aimed at the general public and athletes.
Good shopping: Slendertone has released a special arm device (biceps and triceps) with adjustable armbands and a remote control that allows you to play with electrical impulses. And the bonus: exercises that can be combined to multiply the effects: gym + electrostimulation, the super effective combo! To shop here € 81.59.
MORE FITNESS AND SLIMMING?
Also follow us on Pinterest!