Armpits are one of the most difficult problem areas, which occurs even in thin girls. With our effective workouts, you can not only remove fat from your armpits, but also get cool bonuses:
- make the shoulders sculpted;
- lose weight in your arms;
- raise your chest;
- improve posture.
A total of 3 training plans are offered: for beginners without equipment, for any level with dumbbells, for advanced without equipment.
How does sagging arms and armpits occur?
It is clear that this area does not lose elasticity in one day - this requires a certain time.
If you don't exercise and generally lead a sedentary lifestyle, you will lose muscle mass quite actively. After 35 years, we lose up to 1-2% of muscles per year, so some areas of the body (where the muscles are almost not loaded) gradually lose tone and seem to “sag”. The triceps and armpit area are the first in line in this sense, since without special exercises they are almost not involved in the work. Think about the basic range of arm movements in everyday life: these are predominantly curls and rows, which primarily engage the biceps, the front of the upper arms. The triceps is an antagonist muscle; it is involved in work mainly by extension. Which, as you understand, we practically never do in everyday life.
“Our body is designed in such a way that we lose everything we don’t use,” says Diana Ibragimova, trainer of the Fitness Territory network of clubs and author of the Instagram blog @di.fitt. — In the absence of proper training, the area of the upper arms loses tone. But elastic triceps give a beautiful relief. Body composition also matters: the less fat there is in that area and the more muscle there is, the better it looks.”
However, it’s not just lack of exercise that can lead to sagging arms and armpits. “In addition to the obvious reason - low muscle tone of the arms, which can be solved by strength training - there is another,” notes Anastasia Yurkova, master trainer of the X-Fit group programs in Russia . - This reason is poor posture, for example, stooping. Due to incorrect body position, blood circulation and fluid flow in the upper extremities are disrupted. This causes swelling, sagging and even visible cellulite in the triceps and armpits.”
Causes of excess fat in the armpit area
If muscles do not receive regular exercise, they become flabby and sag.
There are a number of unfavorable factors that lead to the appearance of folds in the armpits:
- general excess body weight;
- insufficient development of muscle tissue;
- low physical activity;
- age-related changes in the body;
- posture disorders;
- poor nutrition;
- an incorrectly selected bra (if worn regularly).
All these conditions, and even more so their combination, eventually lead to the formation of fatty deposits in the armpits. The fight against them will not be effective if the main provoking factor continues to exert its effect.
What methods of arm lift are there?
There are several ways to restore the tone of your upper arms.
Surgical intervention
Plastic surgery will help tighten your arms quickly. There are three methods that are effective in solving this problem:
- Lipoplasty – pumping out and eliminating excess fat in the arm area.
- Liposculpture is the “modeling” of the arm silhouette by moving fatty tissue from one area to another (for example, if you don’t have enough volume in the upper arms).
- Brachioplasty is a skin tightening operation.
Each method has its pros and cons, indications and contraindications, which should be discussed with your doctor.
Correction with cosmetic procedures
As a rule, different types of massages and lifting.
- During a vacuum massage , negative pressure is applied to the skin, which leads to deep lymphatic drainage, stimulation of blood flow, elimination of congestion and activation of regenerative processes.
- During ultrasonic massage, high-frequency waves “break” adipose tissue. It is believed that such an effect increases the density of collagen fibers and stimulates the synthesis of new skin cells.
- radiofrequency peeling procedure involves exposing the skin to RF pulses, which stimulate fibroblasts to produce elastin and collagen, which improve the process of skin restructuring.
- During laser lifting, moisture is evaporated from the skin using a laser beam. This triggers a protective reaction in the body. As a result, the damaged area is restored and cells are renewed. As a result, the skin becomes noticeably tighter and more elastic.
They all give good results, but they are not permanent and require a course approach. After one or two procedures, you most likely will not notice much effect.
Power training
This method is significantly cheaper and safer than all of the above. However, it requires a systematic approach and regular training. Let's take a closer look at it.
How to prepare for brachioplasty
Plastic surgery requires the same serious preparation as any other surgical procedure.
First of all, you need to meet with the plastic surgeon in person. The doctor will assess the thickness and condition of the skin and subcutaneous fat layer and, based on the data obtained, will suggest tactics for future surgery.
Then the patient needs to undergo several laboratory and instrumental tests (the exact list of tests will be given by the doctor or clinic manager). This stage of preparation should not be taken lightly, since preoperative examination may reveal a serious contraindication.
Contraindications to brachioplasty, as to any surgical intervention, are: cancer, cardiovascular diseases, diabetes, blood diseases, skin lesions, infections, as well as pregnancy, lactation and young age under 18 years.
Surgical correction of the arms is not performed on patients who have previously undergone a mastectomy (surgical removal of the breast) or surgery on the lymph nodes in the armpit.
How to tighten your arms through exercise
First, get ready for long-term and complex work. If your sagging arms are associated with fat deposits, you will have to not only engage in fitness, but also adjust your nutrition plan, switching your body to fat burning mode. Here are some tips to help with this.
Secondly, if you slouch and your arms “hang” precisely because of this, be sure to include work on your posture in your training plan. “Exercises from the Pilates system will help here: swan, swimming, boat, cat, mermaid,” says Anastasia Yurkova. - You also need to add myofascial release of the upper back and stretching of the pectoral muscles. And only then include strength exercises on the muscles of the back, shoulders and triceps.”
Third, exercise regularly. For lasting results, you will have to train several times a week without breaks for vacations and holidays - if you give up classes, you will soon notice that the silhouette of your hands is “blurring” again.
Where did this fat on your arms come from?
Sometimes there are up to seven or more possible reasons for the appearance of noticeable fat deposits on the arms and shoulders. This includes genetics (including body type), a sedentary lifestyle, unhealthy diet, age-related changes, hormonal imbalance, too weak arm muscles, too strong arm muscles, etc. and so on.
But the main reason for flabby, sagging arms is excess weight, as well as weakness of the muscles and ligaments of the shoulder girdle. Which in turn is caused by a lack of physical activity and an unbalanced diet. Is it possible to improve the matter? Certainly. And even necessary! To do this, you will need very little - streamline your diet by eliminating a number of foods, walk more in the fresh air and train your arm muscles. You can even do this at home by doing a series of strength exercises. But if you want communication and additional motivation, buy a gym membership.
What exercises will help you tighten your arms at home?
To remove sagging arms at home, you need a force load. “This can include bodyweight exercises, such as pull-ups and push-ups, as well as weighted exercises, either light or heavy, depending on your fitness level.”
Basic and isolating exercises aimed at strengthening almost the entire “upper” will help restore tone to the arms and armpits. “To do this, you need to include in the work the muscles of the arms, chest, back and back of the shoulder - triceps, rear delta,” comments Diana Ibragimova.
What exercises will be good for this? “I recommend paying special attention to static exercises with weight load on the arms: plank, push-ups, pull-ups,” says Anastasia Yurkova.
Basic exercises to strengthen this area:
- push-ups with narrow arms;
- reverse push-ups;
- pull-ups;
- upper block thrust;
- pocket rows and triceps extensions. “They can be performed in different variations: with dumbbells, with a cable handle, while resting on the knee,” says Diana Ibragimova.
When it comes to aerobic exercise, experts recommend adding elliptical training to your schedule.
It will also be useful to do Nordic walking: it involves cardio exercise (which will help remove excess volume in the arms, if any). It also uses the triceps (of course, if the technique is correct).
Stretching of this problem area should also be practiced. “This will speed up recovery and even out muscle tone if there is an imbalance on the right and left. It will also remove stiffness of movement that may occur after strength work,” recalls Diana Ibragimova.
Useful tips
Do reverse push-ups
They effectively tone the triceps muscles, which will also help tighten sagging skin on the arms and quickly remove wrinkles and folds.
This exercise can be done anywhere, even at home.
You can simply find a bench or chair. Do 3 sets of 15 reps to maximize results.
Find a new type of workout that you enjoy
Fitness isn't all about sweat and sore muscles, you can also have fun while working out.
For example, hiking - if you love to walk and enjoy lush green trees and mountains, then hiking can be not only your physical activity, but also a pleasure for the soul.
Bicycle – If you live near work or school, consider cycling there. It's a fun way to burn calories and save money on gas.
Dancing – Take a dance class that includes active moves, such as hip-hop, freestyle, salsa or even zumba.
Track your calorie intake
You don't need to keep a diary and write down all your calories.
In modern times this is not necessary. If you have a smartphone, you can simply download a calorie counting app.
Don't eat just because of emotions
It is a very bad idea to eat in response to emotional problems by binge eating, as this will lead to massive weight gain.
It's very easy to eat based on your emotional state, so you need to start controlling how your body reacts.
For example, in films the typical image of a girl who has just broken up is that she cries and eats a huge portion of chocolate ice cream.
And you must find another way for yourself to experience emotional turmoil.
Keep your back straight
Whenever you maintain good posture, it not only makes you look taller and slimmer, but also provides good support to your muscles and bones.
If you slouch, it will affect your body and can lead to skin ridges near your armpits.
The trick is to keep your neck and shoulders upright and upright while walking, standing or sitting.
It's very easy to make mistakes when you sit down at the computer, so pay attention to your body posture at this time. In your old age you will thank yourself for this.
Wear your size
If your clothes are too tight, they will naturally draw attention to areas of your body that you may not want to focus too much attention on.
Try to avoid dresses with too much arm area and clothes that stretch in the armpits.
Choose and wear your bra size to hide underarm fat. Many women don't realize that a bra that doesn't fit properly will cause creases. Remember that a suitable bra will provide adequate breast support and comfort to your body.
In this case, before you buy a new bra, you need to try it on and make sure that it fits you both when you are naked and when you are wearing it. Always remember that your bra is the foundation of your wardrobe, so if it doesn't fit properly, the rest of your clothes won't fit perfectly either.
BONUS – another arm workout!
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How often should you exercise?
A lot depends on the chosen strategy and your initial data. “For general tone, training with moderate or body weight 3-4 times a week is suitable,” says Diana Ibragimova. — When working with serious weights, this will be one or two workouts per week. It all depends on the speed of muscle recovery.”
When will the result be noticeable? “You need to train 2-3 times a week. With regular training, it is possible to significantly correct your posture in 2-3 weeks. But to tighten the muscles in this area, everyone will need their own time. If you are a beginner and haven’t trained at all, then 3-4 weeks. If you are already an experienced “fitnessist,” then it will take only 1-2 weeks before the first results,” notes Anastasia Yurkova.
We present several complexes and individual exercises that are effective for improving the tone of the arms and armpits.
Is it possible to reduce shoulders?
Yes, but only partly. Of course, it is impossible to change the width of the bones and the size of the shoulder joints, but there are several ways to visually reduce your shoulders. “The first method: increase the volume of the waist and hips, thereby making the shoulders appear smaller,” comments Escalada fitness club .
— The second way: pump up the trapezius or pectoral muscles, thereby the sloping shoulder will smooth out its width. Well, the third way is to reduce overall body weight and slightly pump up this area to restore muscle tone.” The last method is the most reliable, according to experts. It is useful to combine weight loss in general (after all, we do not lose weight locally) with training in problem areas. Thus, you will not only reduce the volume in this area, but also make it a little more prominent, more “elastic”.
Exercises for tightening arms with dumbbells and body weight
Some of the exercises in the list below are aimed at strengthening the muscles of the upper arms, and some improve posture. Perform them 2-3 times a week, or the whole complex. Or you can choose only 3-4 movements from this list and include them in your regular workout. Don’t forget to lightly stretch the triceps area when you’re done: move one hand behind your head, and use the palm of the other to lightly press down on your elbow.
To perform the exercises you will need dumbbells and a mat.
Classic plank
planka_na_rukah
Get into a plank position with emphasis on your palms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. Lock in this position for 40 seconds . Then rest and repeat the exercise again.
Plank "Square"
planka_kvadrat
Get into a plank position using your forearms and toes. Stretch your head forward and your heels back. Do not bend in the lower back, work the muscles of the abs, back, legs. From this position, smoothly straighten your right arm and lean on your palm, then do the same with your left arm. After this, bend your right elbow again and lower your forearm to the floor. Repeat the same with your left hand. This is one repetition. Do 20 of these , then repeat the same thing, starting the movement with your left hand.
Alternate raising of arms
4-alternate raise of arms
Lie on your stomach, stretch your arms in front of you, place the edges of your palms on the floor, touch your forehead to the mat, and stretch your toes back. Working your abdominal and back muscles, smoothly lift your left arm and right leg up. Then lower them to the floor and lift your right arm and left leg. This will amount to one repetition. Complete 20 of these .
Side lying crunches
2-twisted on the side
Lie on your right side, bend your knees and elbows. Place your right hand under your head, point your left elbow up (place your palms on the back of your head, clasp your fingers together). Smoothly twist your body to the left, moving your left elbow as far behind your back as possible, while pressing your right hand to the floor. Try to fix your lower back (only the thoracic spine works). Then return to the starting position and repeat, performing 30 repetitions on each side.
Dumbbell rows
12-dumbbell row to the belt
Stand straight, feet shoulder-width apart. Take dumbbells in your hands. Slightly lean your body forward and work with your abs. Don't bend your lower back, don't slouch, don't lift your shoulders up. As you exhale, pull the dumbbells to your waist, moving your elbows as far back as possible. Then smoothly return to the starting position and repeat. Perform 15 repetitions .
Seated crunches
19-seated crunches
Sit on the floor, bend your knees and place them on the floor, shifting your shins so that your left foot rests on your right knee. Stretch your head up, turn your shoulders to the sides. Place your left hand on the floor, bend your right hand and move it behind your head. Gently lean your body to the left, stretching the right side surface of the body. At the lowest point, turn your chest down, stretch your right elbow towards your left palm on the floor. Don't slouch or strain your neck. Return to starting position and repeat. Perform 20 repetitions in each direction.
Dumbbell extensions
8-extension with dumbbell
Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Take a dumbbell in your left hand. Bend your left arm at the elbow, pressing it towards your body. In this position, straighten your left arm, moving the dumbbell as far back as possible. Move at a slow pace, feel the triceps working. Then smoothly pull the dumbbell closer to your shoulder, bending your elbow, and return to the starting position. Repeat. Perform 15 repetitions on each side.
Simplified push-ups with narrow arms
11-push-ups with a narrow post
Get on all fours, place your palms under your shoulders, knees under your hips. Stretch forward with the top of your head, do not bend at the lower back, do not strain your neck. Bend your elbows and press them to your ribs, lower your body down, try to touch your forehead to the mat. Smoothly return to the starting position and repeat. Do 15-20 repetitions .
Brachioplasty techniques
An arm lift is performed using the following techniques:
- complete (extensive) brachioplasty;
- transaxillary brachioplasty;
- thread lifting of the skin of the hands.
Extensive brachioplasty
This type of arm brachioplasty is used when there is significant (with extensive folds) sagging skin on the inner surface of the shoulder. Often this technique is performed simultaneously with abdominoplasty or mammoplasty.
The shapes of the incisions used for extensive brachioplasty vary:
T-shaped incision is made to remove large amounts of flaccid, inelastic skin. This form of surgical access allows you to tighten soft tissues and skin over the entire area of the shoulder and upper forearm. After healing, the T-shaped scar turns pale and becomes less noticeable.
The S-shaped incision is excellent for manipulating skin that has not lost its elasticity. Through this incision, excess tissue is excised from both the inside and outside of the arm. The suture after intervention through the S-shaped incision also becomes less noticeable over time.
1 Operation brachioplasty
2 Operation brachioplasty
3 Operation brachioplasty
Transaxillary brachioplasty
This less invasive technique is used when the patient does not have a lot of excess skin. Transaxillary brachioplasty is often successfully combined with liposuction using vacuum aspiration, ultrasound or laser liposuction.
In this technique, the surgeon removes excess skin through a small ellipse-shaped incision in the armpit. Thus, the already short postoperative suture is located in a place that is as closed as possible from indiscreet views.
Thread lifting of the skin of the hands
If the skin has slight sagging, the patient may be recommended a gentle and very effective method of thread lifting of the skin of the hands.
All manipulations to tighten soft tissues and skin of the hands are carried out through very small punctures. The operation is performed under local or intravenous anesthesia.
Brachioplasty. Photos before and after the procedure.
1 Brachioplasty: before and after
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Exercises for the armpit area with expanders
This complex was compiled by Susana Yaber, a Spanish fitness trainer, blogger and author of books. The exercises are aimed at strengthening the armpit area. Perform them at a calm pace, concentrating on technique.
How to build a lesson
- Start your workout with a light warm-up.
- Build your workout on a circuit basis: perform each exercise for 30 seconds , then rest for 10 seconds and move on to the next one. After completing 4 exercises, rest for 40 seconds - this will be one circuit. Perform 3-5 laps in one workout .
- Finish the session with stretching.
- Do this program 3 times a week .
To perform the complex you will need an expander ring. Choose its level of hardness based on your physical fitness.
Stretching the expander with your palms
Stand straight, place your feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander with both palms. Bend your elbows and raise your arms to chest level, keeping your shoulders down. Stretch the tape, spreading your brushes to the sides. Do not lower your elbows down or press them to your body. Perform a maximum of these movements in 30 seconds .
Raising arms with an expander
Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Place your hands through the expander and slide it onto your forearms. Bend your elbows to a right angle, lift them up, keep your hands approximately at face level. Spread your forearms as far apart as possible, stretching the expander. Don't slouch, don't press your arms to your body. Then smoothly bring your arms back to the starting position. This will amount to one repetition, complete a maximum of these in 30 seconds .
Abduction of the arm with an expander
Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. “Put” the expander on your wrists, lower your arms along your body, and press the fitness band to your legs. From this position, stretching the expander, smoothly move your left hand to the side and back, try to touch your buttock with your palm. Then return to the starting position and do the same on the other side for one repetition. Complete a maximum of these in 30 seconds.
Arm extension with expander
Stand straight, feet shoulder-width apart. Stretch up with the top of your head, do not bend in the lower back, work the muscles of your abs, arms and back. Grasp the edges of the expander, raise your arms up and behind your head. Bend your right arm (elbow directed towards the body, palm at the level of your right shoulder) and fix it. From this position, extend your left arm upward, stretching the resistance band, then return to the starting position and repeat. Perform a maximum of repetitions in 30 seconds , then change the position of your hands and repeat the same on the other side. After completing the exercises, rest for 40 seconds and start the workout from the beginning. Perform 3-5 laps .
After arm brachioplasty
After the operation, the patient is under observation for some time. Then he comes to the clinic for dressings (as indicated) and examination.
During the entire rehabilitation period, the patient is recommended to wear special compression hosiery and use a scarf bandage to avoid postoperative swelling.
For 2-3 weeks, you should avoid physical and temperature stress, and refrain from smoking and alcohol.
If all recommendations are followed, the effect of the operation will last for at least 10 years.
Possible complications after surgery
Brachioplasty is rightfully one of the safest operations. However, even with its implementation, certain complications are possible, for example, the following:
- swelling;
- the appearance of seromas, hematomas;
- wound infection;
- formation of keloid scars.
In order for the healing period to be as easy and comfortable as possible, we recommend following all your plastic surgeon’s instructions, undergoing outpatient examinations and dressings in a timely manner!
Aesthetic surgeons at the MedicCity clinic have extensive experience in successfully performing hand brachioplasty, as well as other operations to correct the face and figure: blepharoplasty, rhinoplasty, otoplasty, mammoplasty, etc.
A set of exercises for the upper arms
The author of this complex is Othman Calabris, a trainer and fitness blogger from Los Angeles . Training in this program will help strengthen the muscles of the arms, shoulders and armpits.
- Start your workout with a light warm-up.
- Do the exercises consistently. Optimal training regimen: 1-2 sets of each exercise, 15 repetitions. “Beginners can start with one approach, and as they adapt to the loads, increase their number,” comments Othman Calabris.
- Do this program 3 times a week .
To perform the complex you will need dumbbells, an expander, a mat, a step platform or a low bench.
Reverse push-ups
Sit on a step platform (bench or chair), rest your palms on the seat. Stretch your legs forward, rest on your heels, point your toes up. “Slide” your pelvis forward and down, resting on your heels and straight arms. Work your abs, back and arm muscles, do not squeeze your lower back. Don't slouch, strain your neck, or raise your shoulders. Bend your elbows to a right angle and lower your body down. Then push up with your palms, straighten your elbows and return to the starting position. Repeat. After completing 15 repetitions , rest for 40 seconds and move on to the next exercise.
Lying dumbbell curls
Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart. Bend your elbows, lowering the dumbbells down towards your head, and straighten your arms again, returning to the starting position. Don't strain your face, neck and shoulders, feel your triceps working. Perform 15 repetitions , rest for 40 seconds and move on to the next exercise.
Lying dumbbell extensions
Take dumbbells in your hands with an overhand grip. Lie with your back on a step platform (or bench), place your feet on the floor, and press your lower back to the support. Stretch your arms with dumbbells up, keeping them shoulder-width apart, then turn your palms towards each other. Bend your elbows to a right angle (this is the starting position), lower the dumbbells slightly down. Then smoothly straighten your elbows, lifting the dumbbells up. Don't strain your face, neck or shoulders, feel your triceps working. Bend your elbows and return to the starting position, repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.
Triceps stretching
Stand straight, feet shoulder-width apart. Raise both arms up, bend your left elbow and lower your palm to your neck, below shoulder level. Place your right palm on your left elbow and gently push it down, stretching your left triceps. Stay in this position for 20 seconds . Then repeat the same on the other side.
Standing dumbbell extensions
Stand straight, feet shoulder-width apart. Take the dumbbells with an overhand grip and turn your palms towards each other =. Lean your body forward, bend your knees slightly. Do not bend in the lower back, work your core, abs and arm muscles. Bend your arms with dumbbells, pointing your elbows towards your body, and pull them towards your chest. Then straighten your arms, straightening your elbows and moving the dumbbells back. Return to the starting position. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.
Triceps stretching
Stand straight, feet shoulder-width apart. Raise both arms up, bend your left elbow and lower your palm to your neck, below shoulder level. Place your right palm on your left elbow and gently push it down, stretching your left triceps. Stay in this position for 20 seconds . Then repeat the same on the other side.
Arm extensions with an expander
Stand straight, feet shoulder-width apart. Grasp the edge of the expander with your left hand, move it behind your head and bend your elbow. Pass the expander along the spine. Bend your right arm and take it behind your back, grasp the center of the expander with your palm. Using your triceps, extend your left elbow and stretch the resistance band. Secure your shoulders and neck, do not overexert them or arch your lower back. Then bend your left arm again and return to the starting position. Repeat. Perform 15 repetitions . Then repeat the same thing in the other direction. After this, rest for 40 seconds and move on to the next exercise.
Bench press
Lie down on a step platform or bench, placing the entire surface of your back on it. Place your feet on the floor. Take the dumbbells in your hands with an overhand grip, lift them up above your chest, turn your palms towards each other and connect the dumbbells. Bend your elbows and lower the dumbbells to chest level. Do not strain your neck and shoulders, work only with your arm muscles. Then smoothly straighten your elbows and straighten your arms, lifting the dumbbells up. Repeat. Perform 15 repetitions . Rest for 40 seconds and move on to the next exercise.
Triceps push-ups
Lie on your left side. Extend your left arm along the body, lower your right palm in front of your chest, almost at the level of your right shoulder and rest it on the floor. Work your abs actively, don't slouch. Push your right palm off the floor and lift your body up. Then, bending your elbow, lower your body as low as possible, but do not touch the mat with your left shoulder. Repeat. Perform 15 repetitions , then perform the exercise on the other side. Rest for 40 seconds and move on to the next exercise.
Triceps kickbacks
Triceps exercises will effectively get rid of fat in the armpits, tighten your back and pectoral muscles.
Place your feet together and bend your knees slightly. Bend your torso forward approximately 45 degrees. Raise your arms with dumbbells along your body and bend your elbows 90 degrees. Slowly straighten them, slightly lifting them above body level, and bend them back.
Weight lifting
Try lifting light weights at first. Dumbbells weighing 1-2 kg are suitable for this task. If you are not new to this type of exercise and your arm muscles are strong enough, you can safely start with heavier weights. Weight lifting exercises can be anything. Various experiments are possible here. The main thing is that as a result the arm muscles become stronger.
However, I will tell you the best exercise to lose excess fat. Take the dumbbells and lower your arms. Raise your arms forward to the height of your shoulders, and then spread them wide to the sides as far as you can. When performing this exercise, you must ensure that your arms are straight and your body is not tilted forward.
