5 exercises for arm fat, by Cau Saad –

There are people who love it, but there are also those who hate it. However, if you want a more rigid musculature and more contoured arms (goodbye soft “bye”!), you must adhere to and take seriously the upper body workouts. “You have to train frequently and intensively and have a good diet. In addition to aesthetics, doing arm fat exercises will give you greater autonomy for daily activities, such as carrying groceries and lifting your child”, explains Cau Saad (@causaad), personal trainer, owner of Cau Saad Institute and a columnist for .

According to her, strengthening the region also increases bone density, reduces the risk of injuries (such as tendinitis and bursitis) and helps with lower body sessions, as you support greater loads.

How to perform: “First, choose moves for your training level, as the correct posture it is essential to be efficient, in addition to avoiding pain”, says Cau. Then adapt the load – ensure that it is intense enough to demand the musculature.

Remember to vary stimuli, change angles, and use different materials whenever you feel the exercise getting too easy. “Our body adapts and gets used to it, so the ideal is to stimulate it in different ways so that new adaptations always happen”. And finally, don’t forget that nutrition, hydration and rest go hand in hand with good results!

3 exercises for arm fat

1 – Triceps curl

You can perform this by supporting both knees on a soft surface (mat, towel or even pillow). If it’s too easy, take the support off your knees and stand on your toes.

Place your hands next to your pectorals (this tighter grip will make the “bye-bye” muscle work even harder). Push off the ground, using the strength in your arms to lift your torso. Take care to keep your head, spine and hips in a straight line.

2 – Triceps plank

This plank variation, in addition to working your core muscles, requires a lot of your triceps. The exercise consists of performing the high plank movement, alternating with the traditional one.

lie down with the abdomen down, support the tips of the feet on the ground and leave the forearms aligned with the shoulders. Push to keep your body parallel to the ground (in complete alignment) and alternate hand and elbow supports.

3 – bench triceps

Sit on a bench or chair and place your hands next to your hips (you can keep your knees bent). Move your body forward, taking your hips off the bench, and bend your elbow to descend toward the floor. Then come up with triceps power.

Attention: keep your shoulders away from your ears, look forward and position your hips against the bench. If the movement is easy, extend your legs further forward.

4 – Standing development

With torso and head aligned, knees slightly bent and hands at shoulder height, lift the weight towards the ceiling. Return to the starting position slowly. If you don’t have dumbbells, you can do this exercise with water bottles or food bags.

5 – Lateral raise + horizontal shoulder adduction

Raise your arms by the side of your body to the line of your shoulders, then bring your hands in front of your body and return, lowering your arms to the starting position. This exercise can also be done with bottles or food.