5 Best Exercises To Tone Your Arms

Flabby arms means fats under you skin. It makes your arms look saggy and heavy. The Flabby arm is the common problem with the female or with the middle aged women basically without of lack of exercises that flabby arms gains. Flabby arms, sometimes referred to as bat wings, are a common problem area, especially in women wh store more fat in their upper arms than men, mainly due to hormones.

A Well balanced diet and regular exercises can reduce body fat including excess fat in the bak of your upper arms. When the fat reduces, target toning exercises can ensure the muscles that are displayed are well defined. So to reduce this simple thing is low weighs or the resistance bands can be taken. Once when you consult a physiotherapist, they train you how to do exercises.

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CHAIR DIPS:

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

TRICEPS CABLE PUSH-DOWN:

  • Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.

TRICEPS KICKBACKS:

  • Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
  • Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
  • After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
  • Repeat the movement for the prescribed amount of repetitions.

DUMBBELL BICEPS CURL:

  • Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
  • Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
  • Then, inhale and slowly begin to lower the dumbbells back to the starting position.
  • Repeat for the recommended amount of repetitions.

HAMMER CURLS:

  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat for the recommended amount of repetitions.

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