Don’t you care about Puyo Puyo’s two arms? In this article, we will explain in detail the reasons why the upper arms become thicker and the muscles that should be trained to thin the upper arms. In addition, we will introduce simple exercises that can be done at home to tighten the upper arms and massage methods that can be done while lying down.
Table of contents
- What causes thick arms?
- What muscles should be trained to slim the upper arms?
- 4 exercises to tighten your upper arms that you can easily do at home!
- You can easily slim your upper arms while you sleep
- How to do a massage that works for slimming upper arms
- Points when doing upper arm slimming massage
What causes thick arms?
Here, I will explain the reasons why the upper arms are thicker. It seems that casual lifestyle habits such as muscle weakness and daily posture are greatly related to the cause of thick upper arms.
[Cause 1] Lack of muscle
By weakening the triceps on the inside of the upper arm, the upper arm will look slack and thick. The triceps brachii is a muscle that is not used much in daily life, so if you do not use it consciously, the muscle mass will decrease and the muscle will weaken easily.
[Cause 2] Lymph clogging
When the flow of lymph, which drains waste products from the body, is blocked, it leads to swelling. This swelling is also one of the reasons why the upper arms become thicker. If you don’t move your upper arm, the muscles and joints don’t stretch enough, and the lymphatic vessels get clogged with waste products, which can lead to swelling.
[Cause 3] Poor posture
Poor posture can also lead to thick arms. Poor posture, such as hunched shoulders and rounded shoulders, can lead to weakened triceps, causing the fat and skin supporting the upper arms to sag.
What muscles should be trained to slim the upper arms?
Which muscles should I train to improve my plump upper arms? Here, we will introduce the muscles that you should train to slim down your upper arms.
[Upper arm skinny muscle 1] Triceps
Work the triceps on the inside of your arm. The triceps tend to weaken because it is a muscle that is not used much on a daily basis. However, if you train consciously, a toned upper arm is not a dream.
[Upper arm lean muscle 2] Rhomboid muscle
The rhomboid muscles on the upper back and inside the shoulder blades are also muscles that should be trained to slim down the upper arms. By training the rhomboid muscles, it is thought that the posture will be corrected and the fat in the upper arm will be easier to fall.
[Upper arm skinny muscle 3] Trunk
It is necessary to train the trunk called inner muscle. This is because if you train your core, which is the torso part of your body, you will improve your posture and constitution, and you will be able to create a correct posture that will help you lose weight in your upper arms and a body that is less likely to gain weight.
4 exercises to tighten your upper arms that you can easily do at home!
Here are four exercises you can do to tone your upper arms. We have carefully selected only those that can be easily done at home. The point is to train while being conscious of the muscles that you don’t use in your daily life.
[Upper arm slimming exercise 1] Pose of palms
Gassho pose allows you to tighten your upper arms anywhere. It’s a great exercise that you can easily do in between work and housework.
1. Raise your hands above your head, being aware that your arms are next to your ears.
2. Power to push from the left and right and put both hands together.
3. With your elbows straight, bend both hands behind you.
4. Aim for 1 set of 10 repetitions.
[Upper arm slimming exercise 2] Push-ups
A representative exercise that can be expected to have a tightening effect on the upper arms is push-ups. If you are not confident in your physical strength or muscle strength, start by kneeling.
1. Place your hands on the floor, narrower than shoulder width.
2. Bend and stretch your arms while being careful not to let your elbows go outside.
3. Aim for 20 reps per set.
[Upper arm slimming exercise 3] Muscle training using dumbbells and plastic bottles
Let’s challenge muscle training using dumbbells and plastic bottles. For dumbbells, we recommend a weight of 1 to 2 kg, and for a plastic bottle, a weight of 500 ml filled with water is recommended.
1. Get on all fours and hold a dumbbell or plastic bottle in one hand.
2. Make sure the inside of your hand is facing your body.
3. Raise the elbow of one hand holding a dumbbell or plastic bottle to 90 degrees.
4. From that state, lift your hand back and stretch your arm straight.
5. Aim for 15 reps per set for each arm.
[Upper arm slimming exercise 4] Plank
Plank is a form of core training. It’s an ideal exercise to train your core and tighten your upper arms at the same time.
1. Bend your elbows in front of your chest and straighten your body.
2. Stand the toes of both feet to support the body.
3. At this time, be careful not to arch your waist or lower your buttocks.
4. Keep your posture while keeping your body in a straight line.
5. Start with 10 seconds per set, and eventually aim for 1 minute per set.
You can easily slim your upper arms while you sleep
There is an easy way to slim your upper arms while you sleep. It seems that you can easily incorporate it into your daily life if you exercise while lying down. Let’s make effective use of the time when we wake up and before going to bed.
[Upper arm slimming exercise 1] Lying sideways French press
Let’s try the French press while lying down. The only tool to use is a plastic bottle. Lying on your side increases the weight of the bottle and puts more strain on your upper arms than standing exercises.
1. Lie on your side and hold a plastic bottle with both hands behind your head.
2. Slowly raise and lower the PET bottle while being conscious of your upper arms.
3. Be careful not to fall down or move your elbows back and forth.
4. Aim for 10 reps per set, and once you get used to it, you can change the plastic bottle to a larger size.
[Upper arm slimming exercise 2] Stretching while lying on your stomach
The next method to introduce is a stretch that you can do while lying on your stomach. The point is to practice slowly while checking the effect of stimulating the triceps brachii muscle in the upper arm.
1. Lie on your stomach and raise your arms perpendicular to your back.
2. Repeat pulling both shoulder blades in and out.
3. When you move your arms, be aware that your shoulders rotate forward, upward, and backward.
4. Aim for 1 set of 10 repetitions.
How to do a massage that works for slimming upper arms
Massage is also one of the effective ways to slim down your upper arms. Here, we will introduce the procedure for a simple upper arm massage that can be done while taking a bath or before going to bed.
1. Knead the outside and inside of each arm from the wrist to the armpit 3 to 5 times with your fingers.
2. From the wrist to the armpit, run 4 to 5 times with the palm of your hand.
3. Pinch the meat under the upper arm with your fingers and loosen it.
4. Using the palm of your hand, flow from your elbow toward your armpit.
5. Pinch the side with 5 fingers and loosen it strongly.
Points when doing upper arm slimming massage
From here, I will explain the points when giving a massage. Hold down the tricks firmly and practice a more effective upper arm slimming massage.
[Point 1] Massage is best after bathing
The best time to massage is after bathing. Immediately after getting out of the bath, the body’s tension is relieved by the thermal effect, which improves blood circulation and lymph flow. As a result, the metabolism is increased, and waste products that cause swelling are easily discharged. Don’t miss this timing and massage efficiently.
[Point 2] Use oils and creams
Be sure to use oils and creams when massaging. If you massage without applying anything, friction will be generated between the skin of your upper arm and your hands and fingers, which will damage your skin. You can also keep your skin beautiful by moisturizing ingredients contained in oils and creams.
[Point 3] Carefully massage the armpits
To tighten your upper arms, carefully massage your armpits. The armpit is the part where there are lymph nodes that drain waste products. If this part becomes stiff, the lymphatic vessels will be clogged, and the upper arm will look thicker. Massage from the upper arm to the armpit and imagine flushing out the waste products.
This time, I introduced exercises and massage methods that you can easily do at home to tighten your upper arms. The upper arm is said to be a part that is difficult to thin without conscious training.
In order to eliminate the “lack of muscle”, “clogging of lymph nodes”, “poor posture”, etc., which are said to cause thick upper arms, let’s incorporate exercises and massages that suit your style into your daily life. If you continue every day, you should be able to get the ideal feminine upper arms.
