Flabby or big arms can really put you down and ruin your image! They are hard to carry in a slim fit dress and going sleeveless is a huge embarrassment. All Skin Types: Face Masks for Clear Skin Both girls and guys have the same problems with their arms. Girls want toned and slim arms, whereas guys want huge muscles.
No one likes saggy arms as they make your arms look bigger than they actually are. It is never too late to begin exercise for arms and the best calisthenics program often include arm toning exercises. It does not just reduce the fat around the area, but it also gives you toned arms. You will start feeling confident about yourself.
Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms fabulous in just 2 months. But you need to be determined enough to do so.
5 Best Exercises to Reduce Arm Fat:-
The back parts of the arms are called triceps and these are the most affected areas on the arms. They are fat guzzlers, they can get really annoying. You need only a table or chair to tone these. You don’t need to buy extra pairs of clothes for exercising. You can do these in your comfort, at your home. So do try these simple exercises to lose fat fast from your arms.
1)Weight Lifting:-
This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine. The aim is to reach out for something which weighs around one kilo. Avoid using something breakable or valuable. It may fall down and break, so be very careful with your choice.
Hold that item with both your hands and lift it over your head. Your arms should be straight, as this is your starting position. Now lower the weight, by taking it behind your back. You need to reach it as low as you can. Make sure that you don’t hurt yourself. Bring up the weight above your head, again. The slower you move your arms, the more toned your arms will get.
It is important to keep your upper arms close to your head and ears. Also try to practice this exercise in front of the mirror if you can, it will help you improve the style. You need to do 3 sets of 20 reps, which means you will move the item 60 items above your head. After every set you can take a rest of one minute. Increasing the weight or time after every week will help you to tone your muscles, effectively.
2)Chair Dips:-
This is an effective fat reduce exercise that not only tones the arms, but also the back muscles. For this workout you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.
The furniture should be at least 2 feet higher than the ground. You should have 3 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place your hands on it. Your arms should be shoulder width apart. Move three to four steps away from the furniture; keep your upper body straight.
This is your starting position. Bend your knees to match the furniture. Bend your elbows and move your whole body to the ground, the aim is to touch the floor. Come back into your normal position. You need to do 3 sets of 20 reps, every day. This is undoubtedly one of the best exercises to do to lose weight fast.
3)Scissors:-
This exercise can be really fun to perform and will help you lose arm fat extremely fast. It is one of the best cardio workouts to lose weight. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.
Stretch your arms to the side and bring them back to your front, the right hand should overlap the left. This resembles an open scissors. You need to stretch them to the side again and bring them back to the front. This time your left arm should overlap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
4)Opposite Arm & Leg Lift:-
This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back. Therefore, it should be included in the ectomorph workout plans for better muscle growth and formation. This exercise is also beneficial for enhancing balance and perfecting the posture.
Get down on all fours with your knees placed directly below your hips and palms placed directly below your shoulders. Now, raise your right arm forward and stretch your left leg backward at the same time. Create a tension in your back by flexing your foot. Hold the position for a few seconds and then come back to the starting position. Repeat the same using your left arm and right leg. Repeat 15 to 20 times on both sides.
5)Arm Circles:-
This is yet another classic exercise for arms that is included in most exercise regimes in order to tone and shape the flabby arms. You can do this exercise with or without weights. Being a low impact exercise, it can be done while following the vegan 7 day meal plan. You can hold two 600 ml water bottles in two hands while doing the arm circles.
Stand with your feet placed shoulder width apart and arms extend straight to your sides, raised at shoulder height. Now, do 50 small circles with your hands by rotating them in the forward direction. Then switch to 50 small backward circles. The backward and forward arm movement tones all the muscles of the arms including the triceps, biceps, shoulders and back muscles as well.
Tips to Lose Arm Fat :-
Although nothing can take place of exercise and hard work, but following a few tips can help you cut out the fat that has deposited in the wrong places.
*Count Calories:
Set a target of reducing 500 calories every day from your diet which will count up to 3500 calories in one week. That is equal to 2 pounds of weight loss per week.
*Drink Water:
Keep yourself hydrated by drinking plenty of water. Cut out the intake of sugary beverages and alcohol.
*Eat Breakfast:
Don’t skip the first meal of the day under any circumstances, because it will lead to excessive eating during the latter part of the day.
*Set Smaller Plates:
Eating your meals from smaller plates will help you reduce the portions and give you the sensation that you have eaten
*Avoid Unhealthy Snacks:
Plan your meals in such a way that you don’t feel like snacking on unhealthy salty and sugary foods.
These are the best exercises to lose arm fat that you can try out at home. They are really effective and need to be practiced on a daily basis. You can try all these exercises to lose arm fat or you can select only one. However to lose arm fat faster, you need to use all these exercises.
They are aimed at sculpting your arms, so increasing the count of sets every week is essential. Combining these exercises with foods with amino acids for muscle growth will help in burning the fat faster and help in developing toned arms.
Avoid injuries and catches; enjoy a strengthening and refreshing workout at home. Maintain a good diet and focus on the weight loss. Enjoy the benefits of a healthy and happy body.
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