How to Tighten Your Arm in 10 Minutes

Having fat sagging on the arm can interfere with appearance and reduce self-confidence. To keep it looking tight, here's how to tighten your arms that you can do at home. With regular exercise and eating healthy food, weight loss can be achieved. However, to tighten certain body parts needed special sports. If you want to tighten your arms, you should do movements that can train your biceps and triceps. You simply do the various movements below for 10 minutes on a regular basis every day. Be sure to warm up and cool down for five minutes each before and after the core exercise.

Push-ups

The push-up movement starts by positioning your body into a stomach with both palms touching the floor and fingers facing forward. Then lift your body by straightening your arms, with palms flat on the floor. Your feet should also be straight and your knees do not touch the floor. Try to position the body parallel and straight from head to heel. Then lower your body by bending your elbows to chest height about 5 centimeters above the floor. Repeat this movement 10 to 15 times.

Close-grip wall push up (push up on the wall)

Stand in front of the wall with your arms straight ahead touching the wall. Bring your body closer to the wall by bending your elbows. Let the heel lift from the floor when leaning against the wall so that the body position is straight. Then, push your body back away from the wall. Repeat this movement 10 to 15 times.

Bench dips

Sit in a stable chair (not easy to move or not wheeled). Grip the front end of the seat holder with both hands. Raise your legs a few centimeters to make it easier for you to lift your lower body from the chair. Then lower your body in front of the chair until your arms are bent about 90 degrees behind, and your knees are parallel to your pelvis. Raise your body back to the chair using your arm strength. Repeat this movement 10 to 15 times.

Tricep kickbacks

Kneel with your right knee touching the floor and your left foot flat on the floor. Lean forward. Lift your left elbow to the back of your body, keeping your arms bent at a 90 degree angle. Straighten your left elbow and raise your arms behind your body as far as possible. Bend your elbows to return to the starting position and repeat 10 to 15 times. Then, replace using the left knee as a pedestal and repeat this movement with the right arm.

Triceps swing

Lie on your back with knees bent and soles of the feet touching the floor. Hold the dumbbell with a weight of 2 - 2.5 kg in both hands, straighten both arms above the head. Raise your left arm in a straight position until the dumbbell is above the chest while maintaining the position of the right arm straight above the head. Return the position of the left arm back above the head, and do the same movement on the right arm. Repeat 15 times. Tightening the arms requires special training as explained above, to tighten the biceps and triceps muscles. Diet and exercise routine needs to be done to get maximum results. You can also try exercising at a fitness center with experienced trainers, to help you do the right and directed exercise. But of course it takes time and perseverance, until your arms and body shape change.