Three movements to help you get rid of arm fat easily!

Generally speaking, men's arms are relatively thick and strong, especially those who do physical labor outdoors, whose arm muscles are very obvious without any fat. However, men who often sit in the office to work may not have time to exercise, so the fat in their arms is very obvious. But it doesn't matter, as long as you master the following three small movements, you can easily get rid of the fat in your arms!

Action 1: Single-arm stretch

This movement can exercise the shoulder muscles and triceps, and can also exercise the muscles of the chest, abdomen, back, buttocks, thighs and calves.

Press your arms on the pillow on the floor, and stretch your legs back to form a straight line. Stretch your right arm to the right, sweep it across the floor and lift it up, as shown in the picture. After a short pause, lower your arm back to the starting position, and try to keep your body straight throughout the process. Lift your arm forward parallel to the floor, then lift it up again, and return to the starting position. Continue for 30 seconds, then switch arms and continue for another 30 seconds. Then take a deep breath for 30 seconds to relax.

Action 2: Weighted arm swing exercise

This exercise works the shoulder muscles, biceps and triceps, and also the abdominal and back muscles.

Stand upright and hold a weighted book in both hands. Hold the book in front of your chest and keep your elbows close to your sides. Lower your arms to your thighs, then raise them up to shoulder height, with your arms bent inward, as shown. Then return to standing position. Repeat this movement for 30 seconds, then reverse the order of the movements for another 30 seconds. Then take a deep breath for 30 seconds to relax.

Movement 3: Cross-palm movement

This movement can exercise the shoulder muscles, biceps, triceps, and can also exercise the muscles of the chest, abdomen, back, buttocks and thighs.

From standing to squatting, then place your palms in front of your feet and press down on the floor, shoulder-width apart. Then cross your hands and move forward, as if walking, until you are in a push-up position, as shown in the picture. After a pause, go back up and return to the standing position. Do this for 30 seconds, then take another 30 seconds to relax and adjust your breathing.