Every day now, I can't go out, and fat and flesh are starting to accumulate on my body. Suddenly, when I lift my hand, I can wave goodbye to the ‘bingbingye’ (banana hips) on my arms. As the weather gradually warms up, this arm fat will soon be revealed. If I prepare in advance, I'll be caught off guard when I wear short sleeves.

The muscles that primarily affect the shape of the arms are the biceps and triceps. To shape our arms, we need to focus on these two muscle groups. When the biceps are doing close-end fixation, they will cause the forearm to make a flexing movement at the elbow joint. When the triceps are doing close-end fixation, it can make the forearm do an extension movement at the elbow joint. Therefore, we need to use flexion and extension training of the arms to shape the biceps and triceps.

The following set of arm shaping training includes 4 exercises, and each exercise should be completed with the number of repetitions as follows, and the training should be repeated for 4 sets.

Exercise 1

① Stand with your legs shoulder-width apart, and your hands are opposite your face, grasping an EZ-bar naturally hanging down in front of you.

② Contract the biceps, bend your hands to raise the EZ-bar to the position of your shoulder and collarbone.

③ Keep your arm close to your body, tighten your core, and keep your shoulders stable.

④ Train 12 times.

Exercise 2

① Stand with your legs shoulder-width apart, and your hands grasp a single dumbbell, raise it towards the ceiling direction, tighten your core.

② Bend your hands at the elbows and lower them until your elbows are completely bent, then contract the triceps, raise the dumbbell to the head upwards, until your hands are completely straight.

③ Keep your back straight, keep your arm steady, and only let the forearm do bending.

④ Train 12 times.

Exercise 3

① Stand with your legs shoulder-width apart, then bend your knees and squat down to the position where your thighs are parallel to the ground, grasp an EZ-bar with your hands opposite your face, and support your elbows above your knees.

② Contract the biceps, pull the EZ-bar towards the direction of your head, and then slowly lower the EZ-bar.

③ During the squat, keep your knees aligned with your toes, keep your back straight, and maintain the stability of your lumbar spine.

④ Train 10 times.

Exercise 4

① Stand with your legs shoulder-width apart facing a rope machine, and grab the V-shaped handle to bend your elbows and lift it in front of you, slightly lean your upper body forward.

② Contract the triceps, pull the handle towards the direction of your thighs, and then slowly return the hand.

③ Keep your back straight, keep your arm close to your body.

④ Train 12 times.

If you want to quickly reduce your arm circumference and eliminate the fat on your arms, you also need to strictly control your diet, reduce calorie intake, and at the same time strengthen aerobic exercise to increase your training intensity and time, help the body consume more calories, so that you can lead the body to lose fat while eliminating the fat on your arms.

Based on the reduction of fat, combined with arm shaping training, your arm shape will become more slender and well-shaped.