For those of you who feel uncomfortable because your upper arms are sagging, overcome them by doing the following steps to make your arm muscles look more attractive! Movements to train the triceps and biceps are very beneficial for building arm muscles, while aerobic exercises can reduce overall body fat. High protein intake is needed to build muscle and increase energy. Reduce the consumption of sugar and nutritional calories so you get the best results!
Step
Part 1 of 3: Build Arm Muscles
Step 1. Do push ups to train the triceps
Set up a yoga mat on the floor and do a plank posture. Bend your elbows while bringing your upper arms to your sides and lower your body slowly, but don't touch the floor. Make sure there is still a gap of at least 5 cm between the chest and the floor. Hold for a few seconds and then straighten your arms to keep your body off the floor. Do this movement 10 times.
As an option, you can do push ups while lowering your knees to the floor
Step 2. Do tricep dips
Sit on a sturdy chair or bench to do weight training while placing your palms on the edge of the seat/bench. Straighten your legs in front of you and lower your body to the floor while bending your elbows 90°. After holding on for a few seconds, straighten your elbows to bring your body back to its original position. Do this movement 10 times.
In addition to using a long chair/bench, you can strengthen your triceps by doing a table posture on a yoga mat
Step 3. Perform tricep kickbacks
Stand straight with your feet hip-width apart. Hold 1.5-2 kg dumbbells, 1 dumbbell with 1 hand. Bend your knees slightly and lean back as if to do a squat. Then, bend both elbows 90°. Slowly swing your arms back over the sides of your hips while bringing your arms to your sides and then returning to the starting position. Do this movement 15 times.
- Extend your arms back as high as you can while pointing your palms up.
- Don't let movement be hampered by weights. If the load used is too heavy, replace it with a lighter one. Use heavy weights if your arms are stronger.
Step 4. Perform pec flyes while holding dumbbells
Lie on a bench to do weight training while holding dumbbells, 1 dumbbell in 1 hand. Bring your palms together and straighten your arms up perpendicular to the floor. Bend your elbows slightly and stretch your arms out to the sides until you feel a stretch in your chest muscles. Lift the dumbbells back up to the starting position. Do this movement 15 times.
Step 5. Perform a punching motion while holding dumbbells
Stand straight with your feet hip-width apart and holding dumbbells, 1 dumbbell with 1 hand. Bend your elbows at your sides and make alternating brisk, but controlled punching movements. Do this exercise for 60 seconds.
For beginners, use 0.5 kg dumbbells. As you get stronger, increase the weight gradually
Part 2 of 3: Practice Aerobics
Step 1. Practice aerobics regularly
In order to reduce body fat, you should do moderate to high intensity aerobic exercise for at least 30 minutes 4-6 times a week. This exercise aims to burn more calories than consumed. Therefore, make it a habit to practice aerobics as much as possible every day, for example by:
- run, jog, or walk briskly
- Cycling or stationary cycling in class
- Swimming
- Practice zumba
- Circuit training (several sequential movements form a circuit)
Step 2. Do a rowing motion using a rowing machine
You can train at the gym or at home. This exercise is useful for burning fat and strengthening arm muscles. As you practice, make sure your back is straight, the movement is fluid, and you're doing it fast. For best results, you should train for at least 20 minutes without resting.
- Practicing using a rowing machine for 30 minutes can burn 300 calories.
- If needed, have a fitness trainer teach you proper posture.
Step 3. Do high-intensity interval training (HIIT)
This exercise is a combination of moderate-intensity and high-intensity movements that are performed alternately. HIIT can be a solution to overcome sagging arms because the accumulation of fat in the upper arms usually occurs due to a less dynamic training routine. Do HIIT with 2 minutes of moderate-intensity walking and then alternate 1 minute of sprints.
HIIT is more intensive than other workouts, but don't train for too long. This exercise is usually done for 10-20 minutes
Part 3 of 3: Adopting a Healthy Diet
Step 1. Calculate your calorie intake
Reduce calorie consumption so that you can tone or build arm muscles. You must burn 3,500 calories to lose 0.5 kg of fat. Record what you eat in a daily journal so you can calculate your calorie intake.
Step 2. Eat more protein
Protein is a source of energy for building muscle without accumulating fat in the upper arms. Increase your protein intake by eating lean meats, cheese, yogurt, legumes, and green vegetables. In order for the body to always be in excellent condition, make it a habit to eat a protein-rich breakfast at least 3 times a week.
For example, make a smoothie with protein powder as a breakfast menu that keeps you energized
Step 3. Minimize sugar consumption
To get rid of excess fat, leave the habit of consuming sugar. Sugar inhibits the production of enzymes that function to burn body fat so that fat is difficult to remove. Do the following ways to reduce sugar consumption:
- Replacing sugary drinks with sugar-free drinks (example: drink lemon iced tea instead of sugary sodas)
- Cooking dishes with recipes that don't use much sugar
- No more eating confectionery, sugary cereals, and biscuits
- Drink coffee and tea without sugar
Step 4. Reduce calorie intake
Weight loss will eliminate fat in the upper arms that accumulate due to excess fat. For that, do not eat high-calorie foods that are not nutritious and multiply the consumption of low-calorie foods, such as fruits and vegetables. Get used to controlling food portions. Cook your own daily meals while counting calories. Get rid of the habit:
- Eating fast food
- Overeating snacks
- Irregular eating
