Article in English: Learning proper form is essential to lifting weights.  If you're unsure of the proper form or exercises to help build and tone muscle, learning from an expert may be helpful.  Many gyms offer free classes to members.  Try attending an intro to weight lifting class.  These classes are geared towards beginners and will have a fitness professional there to provide hands on coaching. Your gym may also offer sessions with a personal trainer.  You may even be able to get a few free when you first sign up for a gym membership.  However, there are many personal trainers that work on a consultant basis and can offer individual help at a local gym, your home or other facility. Spot-training or losing weight in one specific area of your body is impossible.  However, including regular cardio can help you lose weight, decrease body fat and achieve thinner or smaller arms.  It's recommended to include at least 150 minutes or 2.5 hours of cardiovascular activity each week.  To burn more fat or to lose more weight include more exercise or increase the intensity.  Include exercises such as:  walking, jogging/running, using the elliptical, swimming or aerobic classes. Including cardio and taking a day off from weight lifting is essential for proper recovery. Intervals with dynamic exercises that work your entire body can reduce inches on arms, waist, hips, legs and more.  In addition, intervals help burn calories which can decrease body fat and support the look of smaller arms.  The following are good exercises to do in intervals of 1 to 2 minutes with 15 to 30 seconds of rest in between:  Jump rope. High impact exercise like jumping and using your arms to turn the jump rope mean that this exercise burns a lot of calories. Start with 20 seconds and work your way up to 1 minute or more. Rest and repeat 3 times. Do burpees. Stand with your arms high in the air. Place your arms by your feet and jump back into a plank position. Jump back to a squat and stand, raising your arms. Do this for 30 seconds, rest and repeat 3 times. For...

Summary in Vietnamese:
Đăng ký vào lớp tập tạ cho người mới bắt đầu hoặc buổi học có huấn luyện viên cá nhân. Bổ sung thời gian tập cardio phù hợp hằng tuần. Xem xét các bài tập dùng chính khối lượng cơ thể để làm săn cơ và đốt cháy mỡ cùng một lúc.