Three ways to slim down your arms by lifting dumbbells in winter

It’s freezing cold in winter. Do you just want to stay lazily at home and have no motivation to go out for exercise? Be careful, or you’ll gain weight! In winter, when people eat more and sleep more, it is not difficult to sculpt their body. You can do it with a dumbbell. An American fitness coach teaches you 3 simple dumbbell lifting exercises, allowing you to stay in a warm room to create beautiful arm muscle lines and say goodbye to wiggly sleeves!

Although this exercise is mainly for training the biceps, the leg muscles are also used because the feet are in a lunge, and the strength of the core muscles is needed to maintain body balance. (Photo/taken from Livestrong website)

The "Livestrong" website reports on American fitness coach Rena. Reena Vokoun's dumbbell tips: she said lifting dumbbells is a form of resistance training, and resistance training can turn fat into muscle and prevent muscle loss. According to the American College of Sports Medicine, resistance training consists of a set of three movements. During training, the same set of movements should be repeated 8-12 times. You can rest for 2 to 3 minutes after each exercise, or make adjustments based on your personal condition before continuing.

She designed a set of simple dumbbell training movements, focusing on the biceps, triceps and deltoids. Using a step-by-step approach, she allows people who are too lazy to go out to sculpt a slim and fit body like a supermodel at home.

[3 dumbbell training methods]:

Move 1: Biceps Bend Inward

The biceps is the muscle that bends and bulges on the inside of the arm, commonly known as the "little mouse". Working out your biceps not only makes you stronger, but it also makes you look better in your clothes.

Straighten your swinging arms backwards with your palms slightly raised toward the ceiling to make the triceps training more intense. (Photo/taken from Livestrong website)

Bend your feet slightly, stand in a lunge stance, with your knees not exceeding your toes, back straight, hold the dumbbells in both hands, and let them hang naturally on both sides of your thighs. Then bend your elbows inward at the same time, raise the dumbbells to a position close to your shoulders, pause briefly and say 1, 2, then lower the dumbbells to their original position, pause briefly and say 1, 2. Although this exercise is mainly for training the biceps, the leg muscles are also used because the feet are in a lunge, and the strength of the core muscles is needed to maintain body balance. The lunge can also be varied by alternating the left and right feet to position forward and backward to achieve even force.

Move 2: Triceps Pendulum Swing

The triceps are the muscles on the back of the arm, which is where the loose sleeves show. Here are some tips for training your triceps:

Stand forward with one foot slightly bent, and stand firmly with the other foot straight back, with your back straight and your body slightly leaning forward. Hold the dumbbells with both hands, and place the hand on the same side as the front foot lightly on the thigh of the front foot. Lift the dumbbell with the hand on the same side as the back foot, and swing it back and forth like a pendulum, using the elbow as the center point. It is important to note that the free arm is not used to support the body. The balance of the body still depends on the strength of the core muscles. While exerting force on the abdomen to straighten the back, you can also slim the lower abdomen.

Advanced action: Straighten your swinging arms backwards and raise your palms slightly toward the ceiling to make the triceps training more intense.

Keep the dumbbells at chin height, lift them straight up toward the ceiling, and then lower them. (Photo/taken from Livestrong website)

Move 3 / Deltoid muscle 90 degrees up and down

The two pieces of meat on the shoulders are the deltoid muscles. Stand with your feet shoulder-width apart and knees slightly bent. Holding dumbbells in both hands, stretch them forward parallel to the floor. Then pull the dumbbell back toward your chin, lower your elbows, keep the dumbbells at chin height, lift them vertically toward the ceiling, and then lower them. When raising and lowering, your elbows should be kept at 90 degrees to best train your deltoids.

At the same time, the lower body can also cooperate with the standing and squatting movements to allow the muscles of the whole body to move up and down consistently, training the core and leg muscles together.

【Health Tips】:

Coach Fcon recommends that this set of exercises can be done 2-3 times a week, and the movements can be slowed down when doing them. It does not have to be completed within 30 minutes. The key is to do the posture correctly so that each muscle can get enough training.

This set of movements is also suitable for people who lack exercise on a daily basis, because beginners have weak muscle strength and may get injured if they do too intense movements due to improper use of force. If you are afraid of making mistakes, you can find a more experienced partner to exercise with. It can keep you fit and maintain friendships. It can be said to be the best exercise in the winter that allows you to achieve multiple goals at home without leaving the house!