Content

• To step
• Method 1 of 3: Build your arm muscles
• Method 2 of 3: Other exercises to strengthen your arms
• Method 3 of 3: Eat to tighten your arms
• Tips

What your body looks like is determined by your genes and the amount of exercise you get. If you feel that your arms are too thick, or if you want to make them firmer, you can achieve that with the right training. It is important to realize that it is not possible to make one part of the body leaner or more muscular. By losing weight you get less fat all over your body, so you can get thinner and tighter arms. The combination of strength training, cardio training and a healthy diet can lead to muscular, thinner arms.

To step

Method 1 of 3: Build your arm muscles

1. Train your biceps. These are the two-part muscles in your upper arms that connect your shoulder to your elbow joint. Your biceps allow you to move your forearm towards your body and up. If you train these muscles, your upper arms in the front will become firmer. Try the following exercises:
   • Bicep curls. Stand up straight with a dumbbell in each hand. Keep your elbows close to your body and turn your palms forward. Keep your upper arms still, and lift the weights towards your body by contracting your biceps. Continue to lift the weights until they reach your shoulders. Slowly lower your arms until your arms are at your sides again.
   • Push-ups. Lie in a plank position, with your arms directly under your shoulders. Lower your body until your chest is a few inches from the floor. Your elbows point outward, away from your body.Push your body back up to the starting position. Tighten your abs and back muscles well during this exercise.
   • Hammer curls. Stand up straight with a dumbbell in each hand. Your palms should be turned towards your body. Lift the weights until they are at shoulder height. Slowly lower your arms until they hang at your sides.
2. Strengthen your triceps. These three-part muscles on the back of your upper arms connect the back of the shoulder to the elbow joint. With the help of your triceps, you can stretch your arms above your head or back. If you make your triceps strong, you avoid the so-called "chicken fillets". Try the following exercises:
   • Tricep push-ups. This exercise is almost the same as the normal push-ups. Start in a plank position, with your arms directly under your shoulders. Lower your body until your chest is a few inches off the ground. Your elbows and arms should stay close to your body. Push your body back up to the starting position. Keep your stomach and back muscles tight during this exercise.
   • Tricep dips. Stand in front of a bench or sturdy chair, and put your hands on the edge, with your fingers around the edge. Your arms should be straight and kept well still. Now lower yourself until your upper arm is parallel to the floor. You keep your elbows close to your body. Push yourself back up so that your arms are straight, as in the starting position.
   • Tricep extensions. Lie on a bench or the floor, holding two dumbbells in front of you. Your arms should be fully straight and square to the floor. Your palms are towards your shoulders and your elbows are close to your body. Lower the weights until they reach your ears. Lift them up again until your arms are straight.
3. Strengthen your deltoids. These muscles connect the top of your shoulders to the center of your upper arm bone (the humerus). This allows you to stretch your arm outward, forward and backward. If you make these muscles firmer, your upper arm will get a nice shape. Try the following exercises:
   • Lateral movements. Hold a dumbbell in each hand with your palms facing your body. Lift the dumbbells to the side, but make sure your arms are slightly bent. Lift the weights to the side until your arms are parallel to the floor. Slowly lower the weights until your arms are at your sides.
   • Rowing. Grab a dumbbell in each hand with your palms facing your body. Lift the weights towards your chin - your elbows point out. Keep the dumbbells as close to your body as possible while doing this movement. Slowly lower them back to the starting position.
   • Push-ups.
4. Also do exercises for the chest muscles. Doing lots of push-ups or planks will help shape your upper arms. By also training the muscles around it, you get an even tighter appearance. Try exercises such as:
   • Chest press. Lie on your back with a dumbbell in each hand. Raise your arms at shoulder height and keep your arms straight and still. Slowly lower the weights (with your elbows pointing out). Then lift the weights back up until your arms are straight.
   • Chest flys. Lie flat on your back with a dumbbell in each hand. Keep your arms flat at your sides with palms facing up. While keeping your arms almost completely straight (slightly bent at the elbows), lift them up until your arms meet straight in front of you. Slowly lower your arms until they are next to you.
   • Do push ups

Method 2 of 3: Other exercises to strengthen your arms

1. Sign up for a strength training course, or hire a personal trainer for a session. The correct technique is very important in strength training. If you are not sure whether you are doing the exercises properly, the help of an expert can be very helpful.
   • Many gyms have free classes for their members. Try to join a lesson. They are geared towards beginners and there will be guides to help you and give you directions.
   • Sometimes you can also hire a personal trainer at the gym. There are also independent trainers from outside the gym that you can engage.
2. Also, do plenty of cardio training every week. It is not possible to lose weight in one area of ​​your body. But with regular cardio training, you can lose weight, reduce fat, and get thinner arms.
   • It is recommended that you do at least 150 minutes or 2.5 hours of cardio training every week.
   • To burn more fat or lose more weight, you have to train more or more intensively.
   • You can try the following types of cardio training: walking, jogging / running, swimming, aerobics, or the elliptical.
   • It is essential to allow your muscles to recover by taking a day of rest from your strength training and doing cardio.
3. Consider exercising with your own body weight, which burns fat and strengthens muscles at the same time. Interval training with dynamic exercises that work your whole body can cause you to lose inches from your arms, waist, hips, legs, and so on. In addition, you burn a lot of calories with interval training, so that your body fat decreases and your arms become thinner. The following exercises are great to do in 1 to 2 minute intervals, resting for 15 to 30 seconds each time:
   • Jumping rope. With an intensive exercise such as skipping rope, where you turn the rope with your arms, you burn a lot of calories. Start jumping for 20 seconds, then build up to 1 minute or more. Rest for a while and repeat 3 times.
   • Do burpees. Stand with your arms up. Put your hands next to your feet and jump your feet back into a plank. Jump back into a squat position and stand, raising your arms. Do this for 30 seconds, rest and repeat 3 times. For even more results, do a push-up while in a plank position.

Method 3 of 3: Eat to tighten your arms

1. Pay attention to calories and portions. If you think you can get thinner arms by losing some weight, you will need to start paying attention to your calories and portions to reach your goal.
   • If you want to lose weight, you will have to eat less or pay attention to your total number of calories per day.
   • It is safe to lose 0.5 to 1 kg per week. You will have to eat about 500 calories per day less for this.
   • To eat smaller portions, you can use smaller plates, bowls and serving spoons. You may also find it helpful to use a measuring cup or scales to make sure you're eating the right portions.
2. Eat a well-balanced diet. Healthy weight loss depends on a well-balanced diet. It is important to eat something from the five food groups at all meals.
   • Eat lean protein with every meal or snack. A serving of lean protein (such as poultry, fish, dairy, or tofu) is about 90-20 grams, or 1/2 cup.
   • Eat 5-9 servings of fruits and vegetables. A serving of fruit is 1/2 cup, or 1 small piece of fruit, and a serving of vegetables is 1 cup, or 2 cups if they are leafy greens.
   • Also try to choose whole grains when you eat grains. All grains can be part of a healthy diet, but whole grains contain many more nutrients than processed grains. Eat 2-3 servings of 30 grams, or 1/2 cup, per day.
3. Choose healthy snacks. Snacks can be part of a healthy diet, as long as you keep a close eye on it - especially if you want to lose weight.
   • Snacks should only contain 100 to 150 calories each if you want to lose weight.
   • Only eat a snack if you really have to. For example, before you start training, or if you are very hungry, and the next meal is only 3 hours later.
   • Examples of healthy snacks include: 1/4 cup of nuts, a multigrain cracker with peanut butter, or 1/2 cup of cottage cheese with fruit.
4. Drink plenty of water. Water is very important in a healthy diet, if you want to lose weight or if you exercise. If you get dehydrated, you can gain weight and you won't be able to exercise properly.
   • Everyone needs a different amount of fluids, but a good guideline is to drink about 8 glasses of water a day. Ideally, you will never be thirsty and your urine will still be clear in the afternoon or evening.

Tips

• Always check with your doctor before starting a new exercise program to make sure it is safe and healthy for you.
• If you get pain while exercising, stop immediately and see your doctor.