Which exercises help? | How can I lose weight on my upper arm?

Which exercises help?

There are numerous exercises that, together with a balanced diet, help to achieve beautifully shaped, slim upper arms. A distinction is made between exercises that are easy to do at home and those that can be done on gym equipment. In the following, you will learn about three exercises that can be done at home.

Bending supports or also called “dips” are easy to perform with a chair or a bench. Starting position: You grab the front surfaces of the seat edge and move into the support. It is important that the arms are not completely stretched out.

Procedure: Now move your bottom towards the floor until you reach an angle of approx. 90 degrees at the elbow joint. Then the buttocks are lifted up again.

Approx. 3 sets of 15 repetitions. Crouch down and place your arms and hands at shoulder height on a mat.

Then stretch your legs and tense your body. The feet touch the mat with the toes. Now you bend a little towards the floor, but do not touch it.

Afterwards you push yourself up again, but always make sure your back is straight. Approx. 3 sets of 15 repetitionsFor this exercise you need a dumbbell.

Hold a dumbbell over your head with both hands and stretch your arms upwards. Then put the dumbbell behind your head and lower your arms slightly towards your shoulder blades. Then return to the starting position. about 3 sets of 15 repetitions each

How can you lose weight without building muscle?

Losing weight is basically achieved through physical activity. For this purpose, muscles are naturally activated.The muscle work ultimately leads to an increase in muscle size, whereby this is in relation to the force applied. Therefore, weight reduction cannot be achieved without building up muscles in the context of sports.

But you can reduce the muscle build-up by doing more endurance sports than strength sports. Because endurance sports, unlike strength sports, do not involve specific muscle groups, but activate numerous muscles of the entire body. However, you lose weight more slowly because the muscles are used comparatively less. In addition, the above-mentioned secondary burning effect is absent. Also learn how you should eat properly as part of endurance sports: Endurance sports and nutrition – you should pay attention to this!