Check out the various ways to shrink the arms which you can try at home

Having a large arm and a shoeching is very disturbing appearance. The arms are part of the body that are often seen even if they are covered with clothes. Nevertheless, there is a way to shrink the big arms in the following ways.

Large arms or sagging are problems that women often face. In fact, you who routinely do diet and exercise even though it may still be difficult to eliminate large arms. So, it takes a few special steps to help the process of eliminating the fat in the upper arm.

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How to shrink a big arm?

In order to get the ideal arm, you can do the following ways to accelerate the upper arm's reduction process:


Running is one of the activities of cardio sport that is easy to do at any time. In addition, running is also the best way to accelerate the body fat burning process, one of which is fat in the upper arm. However, before you start running it is advisable to do the following to avoid the risk of injuries that may occur, such as choosing the right shoes, warming up before you run, and setting the breathing while running.


Besides running, other cardio sports that are useful for reducing excess fat are cycling. By cycling you can get a variety of benefits for the health of the body, such as burning body fat, lowering stress levels, to treating joints. Cycling is recommended at least 2.5 hours a week or 30 minutes daily on a regular basis.


Swim is also one of the effective sports to burn fat while shrinking the upper arm. The reason is that this water sport trains all major muscle groups of the body, ranging from arms, shoulders, back, stomach, to legs. If you are a beginner, it is recommended to swim for 10 to 30 minutes. Do it routinely as much as 3 to 5 times per week.

Healthy food consumption

In addition to doing the above activities, eating healthy foods is also beneficial to accelerate the reduction of upper arm. You are advised to avoid eating high in sugars and carbohydrates, this is done to prevent the buildup of fat in the body. Choose foods that are high in protein, low in fat, and have low carbs, such as lean meats, fish, eggs, broccoli, cabbage, spinach, tomatoes, and olive oil.

Doing Liposuction (liposuction)

If the sport is not able to remove the fat in the upper arm maximally, you can try medical procedures such as liposuction. This procedure is commonly performed to reduce the buildup of fat embedded under the skin, such as the abdomen, buttocks, hips, thighs, neck, and arms. However, before you perform the liposuction procedure, first find out the risks of these procedures. Some risks of liposuction procedure include swelling, bruising, bleeding, numbness, inflammation, scarring, and fluid buildup derived from cutting fat tissues. Therefore, it is necessary to consult a plastic surgeon if you intend to perform this procedure.

Useful sports for tightening the sleeve

While it's hard to shrink a big arm, you can still eliminate it by doing a healthy diet and a focused workout on the arm. Here are some sports arm you can do to shrink and tighten the arm that is too fatty at home, namely:

Triceps Push-ups

Position your body like doing a perfect push-up, but with the knee as its base. Then position both of your arms in front of the chest and close up both palms so that they form a triangle. Gently lower your body and make sure the body doesn't touch the floor. Then lift the body back up. Perform this gesture 10 to 15 times in a set. Repeat 3 sets every day.

Reverse curls

Make sure you stand perfectly with the open legs as wide as the shoulder. Then hold a pair of 2.5 – 3.5 kg barbells with the palm position toward the front of the thigh. Then bend both of your arms towards the chest and lower it back to the initial position, keeping the wrist from bent. Perform this gesture 20 times in a set, repeat 2 sets of movements to accelerate the arm-reduction process.

Jump rope

This sport can not only shrink the arm, but also burn fat and train the muscles of the limbs, thighs, abdomen, and shoulders. The trick is simple, you just have to jump a rope with a duration of 5 minutes each time you do this sport. Schedule a rope Jump 1 time in the morning, 2 times during the day, and 2 times in the afternoon every day or adjust to your scheduled activity.

Basically, the different types of sports mentioned above are not only beneficial to shrink the arms. It is also beneficial to form muscles, increase body metabolism, and increase bone density. If you intend to look for a way to shrink your arms, you need strong motivation and discipline so that you can succeed in getting the ideal arm.

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