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Exercises to make you flaunt your arms with confidence

Fat around the arms is one of those trouble shooting spots on the body which tend deprive you from flaunting your sexy body or wearing your favorite tank-top dress. However, a rocking confidence, a good diet plan and some calculative simple steps can make your dream come true of achieving those well toned arms, capable of turning thousands of eyes on to you. To avoid yourself from facing the shame and castigation of your physical appearance, you need to lose weight overall. You can kick start with some aerobic exercises which can help tremendously in shedding those extra calories off your body as they help in boosting heart rate by moderate to rigorous intensities as per your body’s weight. Once that extra weight is cut off from around your arms, the next step is to tone the biceps and triceps to attain visible firmness. Remember, an overall weight reduction will lead to an automatic and proportionate weight reduction around the arms and other areas of the body as well. According to experts, it is mandatory to get rid of cellulite from the arms as fat deposits around this region can cause fatal diseases like cardiac ailments, insomnia and anxiety which can even prove fatal at times. So, the mantra behind those fat-free arms is to stay determined on your goal, perform the right exercises and keep your daily calorie count under check.

Overhead triceps extension

A common and simple method of shedding arm fat is by focusing on your triceps. A long muscle which is found on the reverse side of your arm, running down from your elbow to the shoulder is the triceps muscle. If you can manage to reduce your triceps, you can easily achieve well-shaped attractive arms in no time. This can be done by practicing overhead triceps extension. For this, stand erect holding dumbbells in your hands tightly. You can involve a single or both your hands to do so. Now, cautiously raise the dumbbells over your head and try lowering your back down as much as you can. Come back to the original position after a few seconds. Repeat this exercise ten times to build strength and tone the muscles.

Close hands pushups

Close hand push ups help in toning the triceps and imparting them firmness after you get rid of those extra calories from your arms. To undergo this, come to the standard pushups position keeping your back straight, legs stretched behind you, well supported on your toes and hands closed together and extended below the shoulders. Now, in a gentle manner lower your body so as to enable your nose to almost touch the floor. Lifting your back to the starting point now and turning your elbows in, concentrate to put the entire tension on to the triceps. It is important to note here that if you keep your elbows turned out the focus of the tension will fall on the chest instead. This exercise should be practiced 20 times daily to get quick results.

Kick backs

Kick backs target the five major parts of the arms which assist in burning down the fat cells while strengthening the muscle fibers to impart a tender look to your arms. To do this, kneel down on the floor or on a bench and support your body with the arm which is not in action. The upper arm should be parallel to the ground. Now, extending your arm outside, align it straight. After holding for some time, go back to the starting position. Repeat this for at least 20 times with each arm.

Dips

With dips you can enable overall weight loss of the body, with special focus on the arm region. To practice this exercise, you have to use a bench or stable chair. Now, positioning your arms at shoulder width apart try moving your hips in the outward direction just in front of the bench by bending your knees and placing your feet flat on the ground at about a width of your hips. Now, straightening your arms, keep your elbows slightly bent so that the tension is focused on to your triceps. Next, carefully lower your body below till you achieve a 90 degree position with your arms. Once you have managed to achieve this, push yourself backwards and come back to the starting position. Make sure to position your back close to the bench, that your neck should never sink below and your ears should never fall towards the shoulders. Try doing this at least 10 times to begin with. You can slowly increase the counts as per your convenience and adaptability.

Running

Running on a regular basis for about 30 minutes on an average can help you burn about 370 calories, depending on your intensity and weight. In order to get maximum results most effectively, you should run low to the ground level and always keep your body straight and upright. For added focus on the arms, you should swing your arms keeping them close to the sides of your body and alternate your movement with a slow and fast pace. Always remember to hit the floor with the center of your foot while running and to roll the steps out with the help of your toes. You can even practice arm rotation first in a clockwise direction and then in an anti-clockwise direction to get the best possible results.

Jump rope

Jumping a rope is a very ancient and effective form of exercise. Although it is an equipment based exercise in which you require a skipping rope to practice it, you can even get similar results by indulging in the same motions without the aid of a rope. Rope jumping gives you a full body workout inclusive of special problem areas like the arms. You have to constantly keep your arms in a rotation mode which puts a lot of pressure around the area thereby enabling a good chunk of fat to get vanished from the region. While skipping a rope, make sure to keep low to the ground level with feet slightly spread apart and the torso absolutely upright to ensure optimum results. Keep altering your speed frequently with fast and slow motions along with alternative usage of single as well as both foot from time to time. Indulge in rope jumping for at least 30 minutes, with short intervals as per your resistance and capacity, everyday. If undergone daily, you can lose upto 340 calories, with slight variation depending on your body’s weight and intensity.

Bicep lifts

Bicep lifts put pressure on the bicep muscles of the arms and help drastically in shedding off the flabbiness from the upper arm region. Once the excess fat is done away with, they even assist in shaping and toning the biceps for stronger, leaner and a more slender appeal. For performing this, you can take the help of a sturdy door frame within your house or a tree branch which is strong enough to bear your weight happily. By gripping the latch on the door frame or the branch with your underhand, dangle the rest of your body off the floor with the support of the frame or the branch. Next, try pulling yourself slowly in an upward direction so that your chin manages to touch the object you are holding on to. Now, carefully come back to the starting point by lowering your body so that a full extension is felt on your arms. You can perform as many repetitions of this exercise as per your convenience and suitability.

Strength training exercises

Strength training exercises play a vital role in losing the arm fat by strengthening the major muscle groups of your arms like the biceps, triceps and the shoulders as well. They initiate in building muscle density which further helps in firming them up and increasing the metabolic rate, thereby assisting in burning the excess calories at a faster pace. The muscle fibers can be strengthened by adjusting the usage of variable weights targeting all the three major regions of the arm muscles viz the biceps, triceps and the shoulders. When targeting the biceps, you can practice hammer curls, dumbbell curls, high and low pulley curls and concentration curls too. To focus on triceps, you can start with kickbacks, pushups and bench dips. When working on shoulder muscles, shoulder shrugs and lateral pull downs work like wonders. The best part about strength training exercises is that they concentrate on the problem areas of the body and burn down the accumulated fat in these specific regions thereby imparting an overall slim and slender body.

Cardiovascular workouts

Cardio exercises have their own importance when it comes to shedding fat and burning calories around the arms as they focus specifically on the biceps, triceps and the forearm region, along with an overall body weight reduction. Walking, swimming, aerobics, jogging, and biking are some of the most common and convenient cardiovascular exercises that work wonders in getting rid of those extra calories. As a beginner, you can start with a 20 minute exercise regime everyday. Slowly and steadily as your resistance gets built up you can increase the time and the number of activities as well. The benefits of indulging in cardio-vascular activities in an attempt to lose overall body weight is indispensable and should therefore be taken up seriously and diligently. Along with this, if you enrich your daily diet with all categories of nutrition in moderate quantities, you can come out with flying colors and achieve your goals of getting those sexy arms and an hourglass figure in no time.

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