Gerakan Untuk Mengecilkan Lengan

Older, Mama's muscles will become more loose, causing the arms to look bigger. Especially at the time of menopause or around the age of 40, Mama will experience wrinkles due to hormonal changes. To prevent this, it's good for Mom to do a number of movements that can be a way to shrink the arms. In addition, this method can lose weight.

Also read: Thin but fatty stomach, how come?

1.Wall Push-Up
If you are not used to push-ups, you can replace them with wall media. Place your hands on the wall around chest level and shoulder width apart. Stick your face to the wall and lift Mama's body until the position of the arms is straight. Then return to the starting position, which is the position of the face against the wall. Repeat this movement 12 times or more. If you feel too easy, you can lower your hand position.


2. Front Shoulder Raise
Mama needs a barbell in this case. At the initial position, place your hands with barbells on the right and left side of the stem. Lift the barbell on both hands and lift it to shoulder height. When lifting, try to tighten the arms and slowly lower the barbell to the starting position. Repeat this movement 12 times or more. Mama can adjust the strength of the hand with the weight of the barbell.

Also read: How to shrink the stomach after giving birth


3. Biceps Hammer Curls
Hampir sama dengan gerakan sebelumnya, posisi ini juga membutuhkan barbel. Posisi awalnya pun sama yakni membawa barbel di sisi paha kanan dan kiri. Angkat barbel di depan dada sehingga pergelangan tangan dan lengan menjadi sejajar. Posisi ini sama seperti ketika Mama mengatupkan tangan di depan dada. Kemudian secara perlahan turunkan pada posisi awal. Ulangi gerakan ini 12 kali dan sesuaikan kemampuan dengan berat barbel.

4. Plank
Posisi ini banyak dikenal dan dilakukan banyak orang. Tidak hanya mengecilkan lengan, plank juga dapat mengecilkan perut. Mama hanya perlu tengkurap pada permukaan empuk. Kemudian ambil posisi seperti push-up namun kali ini badan harus bertumpu pada ujung siku dan tangan dikepalkan. Tahan posisi tersebut selama 15 detik. Plank juga mencegah payudara kendur lo.

Baca juga: 8 cara membuang lemak pada paha

5. Alternating Side Planks
This movement is a development from a plank position. Exactly the same as the plank position, but there are additional heavier movements. Alternately lift your right and left arms up and turn the hips opposite the hands. For example when lifting your right arm, turn your hips to the left. Vice versa. Movement as a way of shrinking this arm does have more difficulty than plank. Dare to try?

9 Effective and Safe Ways to Shrink Hands

Having large arms that look saggy will certainly make you become insecure. Especially if you have a job that requires meeting a lot of people . This is why many are interested in knowing how to shrink the arm.

The arm is a part of the body that is indeed rapidly enlarged if you experience weight gain. For that here tips will be given to be able to shrink the arm effectively and of course safe, here are the tips:


1. Natural Food

Try to always consume foods that are natural and have good nutritional content. Starting from fiber, protein, vitamins and minerals, all that is important so that the body does not accumulate fat. Because if a lot of fat is not impossible the arm becomes bigger.

2. Diet

Also Read:   9 Effective and Safe Ways to Lose Weight
Regulating diet is also a necessity, it aims to reduce the fat in the body. Set the time to eat properly, try to eat a little but often 3-5 times a day.

3. Sports Routine

The next way to shrink your arms is to exercise regularly. This activity is useful for burning excess fat in the body. In addition, the muscles will also use energy from fat in the body and make the body healthy.

4. Liquid consumption

Consuming fluids is needed when you want to lose weight and also fat in your arms. Water has a function to help speed up the process of burning fat and calories in the body. So routinely consume water every day for at least 8 glasses per day.

5. Breakfast

Also Read:   9 Ways to Shrink Thighs That Are Effective and Safe
Even though you are trying to shrink your arms, it does not mean leaving breakfast. With breakfast, the body will have enough energy to start the day. But make sure to always consume healthy and nutritious foods.

6. Don't Eat Snacks

Snack and junk food are unhealthy foods, this is because they contain lots of calories. That content will make the fat in the body more and more. If you want to snack then you can consume fruits that are healthier.

7. Green Tea

Green tea works very well to help burn fat in the body and help you lose weight. Drink green tea regularly as much as 3-4 cups every day to get maximum results.

8. Swim

Swimming regularly is one of your ways to shrink your arms. this is because swimming uses more hand muscles. And the movement serves to help burn fat in the body, especially in the arms.

Also Read:   9 Ways to Reduce a Powerful and Safe Distended Stomach
9. Use a Small Plate When Eating

The way to shrink the last arm is to eat using a small plate. This use serves to help keep your portion of food from being excessive.

Thus 9 ways to shrink the arms that you can apply at home. If you routinely apply the methods above, even proportional arms can be possessed in a short time. Having the ideal body size is indeed the desire of everyone, it's just still prioritizing health. There is no need to apply extreme methods which are certainly not good for health.

How to shrink your upper arm easily

How to reduce your upper arm easily - Appearance is everything for a woman. so that a woman's appearance will be perfect, it must be supported with a perfect form as well. but for some reason, our upper arms become bigger and appear to be full.

Actually big arms are not a serious problem, but will be serious if experienced by women, especially women who demand maximum appearance on various occasions. nah that is not a problem, here sipendik present some great ways to overcome its sleeve that you can do yourself at home.

How to shrink your upper arm easily
1. Exercise regularly

Maybe many of us consider exercise to make arms bigger. indeed there are some sports that can raise arms, but there are also certain sports which are actually very good for shrinking the arms. Here are some sports that can help shrink your big arms.

Push Up
This sport will directly train your upper arm muscles. with frequent practice, push-ups will help burn the flavored fat on your part of the arm. thus, the size of the upper arm can be further reduced.

Lifting
ankat weights can also be a sport to deal with large arms due to fat. But make sure you don't overload, because this will cause your arms to become sturdy and full. Enough with just 3x a week.

Gymnastics
Do gymnastics regularly every morning and evening, especially gymnastics which involves a lot of arm movements. Like gymnastics turning arms, bending arms, and much more.

Yoga
In addition to helping to improve blood circulation optimally, yoga can also help you reduce the size of the arm that is large enough. do yoga regularly at least 2 times a week to get maximum results.

2. Regulate food intake

Food intake determines at least 50% of the size of your arm. fatty food is very bad for the body, because it can cause the arms to become bigger. this can happen because fatty foods cause fat deposits to occur on the arm.
Therefore, from now on, avoid foods that contain lots of fat. You can replace fatty foods with healthy and high-fiber foods, such as fruits and vegetables.

3. Do a healthy diet

The next way to reduce the size of the upper arm is to take a healthy diet. A diet program is very important to do, not only to reduce weight and fat. but the diet is also useful for forming the body to be more ideal.
Do a healthy diet program by regular exercise, consumption of healthy foods, avoiding bad habits, and so on.

4. Take green tea

Green tea is known as a drink that contains very high antioxidants. it can even be said that the antioxidant content in green tea is 200 times greater than the content of vitamin E. This antioxidant content can help you reduce the size of your upper arm easily. consume green tea 3 glasses a day.

Those are some ways to shrink the upper arm that you can do yourself at home. In order to get maximum results, do a series of ways above regularly and according to the rules.