Bye bye fat is a kind of fat that is easy to appear on the upper arms. Many people do not exercise their arms for a long time and work more quietly, so the fat cannot be consumed. So if you want to lose weight, it’s best to do more arm exercises. So what do you think are the dumbbell exercises for losing weight? Let’s go take a look below!
Dumbbell movements to reduce body fat
Dumbbell upward extension
First put your feet together and bend your knees to 90 degrees, then hold a dumbbell in each hand, bend your elbows upward, look forward in a ready position, then take a deep breath, hold the dumbbells in both hands and straighten them upward, and repeat the action 15-20 times.
Lift the dumbbell from behind
First stand with your feet naturally, feet apart, and make sure the width between your feet is the same as your shoulders. Then hold the dumbbells tightly with both hands, palms facing your body. Finally, slowly lean forward and lift your left leg above your body. Straighten your back, hold on for 30 seconds, bend your elbows at right angles, slowly lift the dumbbells behind your body, and then switch legs and repeat the exercise.
Prone extension with dumbbells
First, lie prone on the floor with both hands, back straight, turn the body to the right, thighs close together, then slowly turn to the left, support the ground with the right arm, straighten the left hand upward, and finally maintain this position for a few seconds, then resume At the beginning of the movement, change the other hand to support the ground and practice again. Pay attention to practicing 4 groups every day, and do each group of movements 10 times.
Bend to 90 degrees and extend the dumbbell
First put your feet together, bend your upper body forward to 90 degrees, then hold a dumbbell in each hand and lower it vertically. Look down and assume a ready position. At the same time, spread your feet as wide as your pelvis, and lift and bend your hands upward from both sides. 90 degrees, L-shaped, pay attention to repeat the action 15-20 times.
Lift the dumbbell to your chest
First, bend your feet slightly and spread them as wide as your pelvis, and bend your upper body forward to about 100 degrees.degree, then hold a dumbbell in each hand and lower it vertically, look down in a ready position, then bend your hands upward against the sides of the body, and lift the dumbbell to the chest, repeat the action 15-20 times.
Other ways to reduce body fat
Control your personal diet
Once you show up to say goodbye to meat, you must also pay special attention to your personal diet. Never eat foods with high calories, and try to eat as little big fish and meat as possible. It is recommended that you eat more vegetables and fruits rich in red pigments, and you can also eat more citrus. The vitamin C rich in citrus can also effectively promote the decomposition of calories in the body and help you achieve a good weight loss effect. Get rid of the butterfly arm troubles.
Do push-ups
Push-ups are also a very good way to slim down your arms. Everyone must strictly regulate the movements when performing push-ups, so as to better achieve the effect of slimming arms. You must also perform push-up exercises step by step. Do not blindly perform a large number of push-ups in order to achieve the effect of losing weight as soon as possible. This may exceed your own endurance limit and cause you to suffer from muscle strain.