"At-Home Training: I Want to Rock a T-Shirt! Tips for Arm Exercises from a Personal Trainer that Target the Upper Arms."

When you think "I want to lose weight" or "I want to shape my body," it's your chance to change! Here's how to do muscle training at home (hereafter, "home training"); this time, we want to somehow tackle the flabbiness of the upper arms before the hot season. Let's aim for "no more flabby upper arms"!

This year for sure! I want to graduate from my flabby upper arms by summer

― The one who taught me this is trainer Rikiya Ito from the personal training gym "WAPLE" in Komae.

Rikiya Ito "The arm muscles are divided into the front side, the biceps brachii, and the back side, the triceps brachii. The triceps brachii makes up about 60% of the arm muscles, so incorporating a menu that targets this area will allow for efficient training."

― It seems that the root area of the muscles has a smaller muscle area, which makes it easy for fat to accumulate here, leading to a "bat wing" condition. Therefore, I also learned effective muscle training methods for addressing this issue.

Training the "lateral head" of the triceps brachii

― The triceps brachii is composed of three parts: the "long head," "lateral head," and "medial head." I was taught a method to approach the "lateral head" of the triceps brachii.

① First, sit on a chair and place the base of your thumb next to the body of the chair. Extend your legs forward.

② Raise your hips and lower them straight down.

③ Perform this raising and lowering 15 times for 3 sets.

Strength training for the long head of the triceps

― Next, we will perform strength training to target the "long head," which is the largest part of the triceps and extends from the scapula to the elbow.

① First, prepare a plastic bottle.

②　Hold the pet bottle and raise your hand directly above your head. At this time, be sure to maintain your posture.

③　Lower the pet bottle behind your head. Let's do this up-and-down movement 15 times for 3 sets.

Train the "inner head" and "outer head" of the triceps together

– Now, here is a method to efficiently train the "inner head" and "outer head" of the triceps.

①　First, place one knee on a chair and rest one hand on the backrest. With the other hand, hold the pet bottle and raise your elbow behind your side.

②　While keeping the elbow in this position, extend your arm back.

- If there is no chair, you can lean your upper body slightly forward and perform it in the same way. Do 15 repetitions for 3 sets.

To stylishly wear a T-shirt, let's start putting in the effort now.

You will realize that it can be surprisingly tough when you try it, but if you keep at it, your appearance should change. Let's work hard on home workouts from now on so that this summer we can stylishly wear t-shirts!

Personal Trainer Rikiya Ito

After graduating from a sports vocational school, he worked for 7 years at the major personal gym "24/7 Workout." He was involved in the opening of new locations, achieving the highest customer retention rate in the country. Subsequently, he served as the manager of 5 locations, focusing on team development and management, and is currently the manager of WAPLE Komae. He placed 4th in the 2021 Fitness Star Tokyo Contest and 2nd in the 2024 SSA Tokyo Sports Model Contest.

Personal Training Gym "WAPLE" Komae
Address: 1-5-14 Higashi Iizumi, Komae City, Tokyo
Business Hours: 9 AM - 11 PM
Closed: None
https://waple.jp/

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