Slim Arms in 30 DAYs! | 8 Min Beginner Friendly Standing Workout ( No Equipment )

Hello everyone, this is April

Today I will share a set of exercise

very effective slimming arms I have been doing

8 Exercises in total

45 seconds per Exercise

then take a break for 10 seconds

First, let's do Arms Cross Over

Pay attention to keep the belly tightened

Keep your arms straight

and well controlled

Don't do it in the wrong way

shown in the bottom left corner

It won’t work in that way

Please do not shrug

Keep sinking shoulders all the time

The two shoulder blades should be pushed down

and then tightened inwards

Don’t raise your arms too high

Keep elbows lower than shoulders

This can help avoid shrugging also

Okay, the second exercise Arms Up and Down

Keep your arms straight and well controlled

Don't do it in the wrong way

shown in the bottom left corner

You can look into the mirror while exercising

Watch your breath

Exhale when hands raised

Inhale as you lower the hands

Don't shrug

Sink your shoulders

Please clamp the two shoulder blades

Please keep your belly tucked all the time

The third exercise is Tricep Press

Keep your inner arm as close to your ear as possible

Especially when the forearm bent backwards

Do not open the elbow outwards

Don't shrug

Pay attention to tighten your abdomen when standing

to avoid anterior tilt of pelvis

This exercise is mainly performed by the triceps

"bye bye fat" on the back part of our arms is because

the triceps have not been exercised for a long time

which causes Muscle atrophy and fat accumulation

This exercise can eliminate the "Bye bye fat"

So we have to work hard

to do this exercise accurately

OK, let’s do a Palm Down exercise

Please raise your arms

keep forearm perpendicular to upper arm

Always keep your arms tense

Don't shrug

Sink down and clamp the two shoulder blades

Do you feel your arms start to feel sore and burning?

Keep It up

Don't shrug

Watch your breath

Exhale when exerting force

Inhale while relaxing

5th exercise, C - rotation

Keep Arms straight

and well controlled

Keep your fingers apart as far as possible

And draw a C letter with arms

Please do this action slowly and controlled

Make sure to flip your hands to the maximum

Relax your shoulders

Don't shrug

Sink your shoulders as always

Please clamp the two shoulder blades

This exercise can help

to tone the whole arm

specially inside and back parts of the arm

6th exercise, Chest Fly Variation

Please keep forearm perpendicular to upper arm

Clamp the two forearms

Raise your arm

then back to original position

Then raise it again

Do this slowly

Always keep your arms tighten

Don't shrug your shoulders

Tighten the shoulder blades

This exercise works very effective

on our shoulders and back part of arms

Thus can eliminate round shoulders and "Bye Bye fat"

So please keeping going

Next exercise, we are going to do

Backwards Pauses

Relax shoulders

Move your arm hard backwards

Note that the elbow joint is locked

Don't let the forearm flutters

Are your arms sore now?

Hold on, almost done

The last exercise, Arm Wing

Upper body lean forward slightly

Tighten the lower abdomen

Clamp both arms inwards tightly

Don't shrug

Lower the shoulders and keep palms up

Then raise the whole arm up

Don't bend the arm

raise up the whole arm

Then drop

Keep the arms tighten and controlled

Even when you drop it

Please be slowly and well controlled

This exercise can burn the fat

and tone the arm well

Do you feel arms burning now?

Almost done

Keep it up

Good, please don’t stop

Let's do a few more consecutive arm lifts

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