Lose weight easily! To beat the muscles, first train the triceps

Pop diva Jolin Tsai often shows off her strong arms and good figure at concerts. In fact, she has achieved this result through years of exercise and fitness. However, many mature women over 50 are afraid to exercise, mainly because they are worried that they might build up muscles and become "Old Barbie". Fitness expert DiDi has specially designed simple movements to combat fat loss and train your triceps. As long as you exercise consistently every day, you can lose weight easily while sitting.

The arm fat is one of the most difficult parts of the body for women to lose. Regular practice of exercises to reduce the arm fat can create strong and toned arm lines. (Photo by Jiang Minjun)

Fitness coach DiDi emphasized that for many European and American women, having muscles is a symbol of fitness, but Asian women are more resistant to it. They often only want to eliminate excess body fat but are unwilling to undergo muscle strength training. In fact, due to hormones and genetic genes in their bodies, women are born with 30% less muscle mass than men. It is not easy to become a "muscle Barbie" through exercise. Therefore, there is no need to worry too much about building too much muscle through exercise and weight loss.

Building muscle can increase your basal metabolic rate

"People with muscles are less likely to have body fat, and their body lines will become more beautiful." Teacher DiDi pointed out that when the body's muscle content is higher, the basal metabolic rate will also increase, and the total calories consumed per day will also increase due to more muscle in the body. Even when sleeping, calories will be consumed, just like wearing a layer of natural "body shaper."

For people who want to lose weight, an appropriate amount of muscle is the best helper for burning calories. If you can build an appropriate amount of muscle through exercise and then strengthen muscle endurance training, it will not only enable the joints to move flexibly, but also provide sufficient protection for the bones, joints and ligaments. People with good muscle strength and endurance are less likely to get injured if they accidentally suffer a small collision in daily life.

The movement of slowly bending and straightening your elbows backward can train the triceps of your arms, but this movement is not suitable if your wrist joints have been injured. (Photo by Jiang Minjun)

The circle of fat under the arms is a major concern for many women that is difficult to lose. Teacher DiDi explains that fighting against the fat under the arms can train the triceps of the arms. It can be done alone or combined with the dance moves in the book "Only 20 Minutes to Burn Stubborn Fat" as an intermittent exercise for weight loss and fat burning.

Triceps training exercise

1. Open your hands to the ground behind your shoulders, with your fingertips facing forward, chest up, and shoulders away from your ears.

2. Bend your elbows and then straighten them. After bending your elbows (depending on the angle you can bear physically), move your back toward the floor. Pause for a moment and then straighten your elbows. At this point, feel your palms pushing the floor hard to move your body away from the ground. Repeat the movement 20 times and rest for 10 seconds, for a total of 3 rounds.

【Teacher DiDi’s Tips】 :

In the above two decomposed movements, the angle of elbow bending is the standard for distinguishing difficulty. The more the elbow is bent, the higher the difficulty and the more tiring it feels. This exercise is not suitable for middle-aged housewives who have suffered from wrist pain due to doing too much housework, or people who have been injured in accidents due to falls.

Danny and teacher DiDi jointly developed and published intermittent exercise, which can burn body fat with just 20 minutes of exercise a day. (Photo provided by TTV Culture)