11 Workout for reducing Arm Fat
A fatty or flabby arm is a
condition which mars the physical appearance of a person. Even though that
person has a beautiful figure, the fatty arms just destroy the whole look. Both
women, as well as men, suffer from this issue.
You must have seen many people with leaner body structures but
with unusual fatty arms in comparison to the body. Then here one question that
comes to mind is that – what causes arm fat or fatty arms?
Causes
of Arm Fat
Arm fat is generally caused due to the accumulation of excess
fat in the arm area. The fat deposition in other parts of the body is easy to
shed, but it is quite difficult to burn the excess fat in the arms. So the
gradual deposition of fat in the arms leads to flabby arms.
The growing age is another reason of arm fat. After the 20s, our
body tends to store more fat in various parts and the lean muscles start to
decrease. So the fat accumulation becomes more than the lean muscles, one of
the main causes of flabby arms.
Decreased metabolism rate is another reason of arm fat. The
metabolism rate decreases with the growing age, which means burning fewer
calories. And this condition ultimately leads to arm fat.
Lack of physical activities and not doing exercises regularly
also leads to the fat accumulation in the body including the arms.
Simple
& Effective Exercises to Lose Arm Fat
Do you have a fat accumulation in the arm area? Do you think
twice before selecting a sleeveless dress for you because you have flabby arms?
If yes, then I must tell that you can lose the stubborn arm fat
and get those toned and sculpted arms by doing certain exercises which are
specifically meant to lose arm fat.
1.
One Arm Triceps
This exercise helps to burn the accumulated fat in the triceps,
the back portion of the arms. This area is prone to easy fat deposition.
This exercise not only melts the excess fat in the triceps but also tones it to
give a sculpted look to the arms. This is a powerful arm toning exercise.
For this exercise, you do not need any equipment. Directly on
the floor you can perform it.
How to Perform
1. Sit
on the floor by keeping your legs and feet joined together.
2. Keep
your hands on the floor shoulder width apart and a foot behind the hips. Your
fingers should point the hips.
3. Bend
your knees and keep the feet flat on the floor.
4. Straighten
your arms and raise your hips. This will put weight on your arms.
5. Bend
your left elbow and with the help of right arm which is still straight, lower
your hips to the floor. Ensure not to touch the floor.
6. Now
repeat the same move with the other arm.
2.
Triceps Dips
This exercise also helps to give you a pair of super sexy toned
arms by working on the triceps. You can perform this exercise at home with the
help of a 2 feet height chair or desk. Here the whole body weight will work on
the triceps to tone them to the desired level.
How to Perform
1. Place
the chair or the desk in a stable position.
2. Stand
in front of the chair by keeping at least 3 feet distance.
3. Turn
your back and place your hands on the chair or desk.
4. The
hands should be shoulder width apart.
5. Move
forward with 3 to 4 steps away from the chair or desk.
6. Straighten
your upper body and bend the knees to be in line with the chair or desk height.
7. Now
bend your elbows and lower your body as low as to the ground.
8. Come
back to the normal position.
9. Performing
3 sets of 20 repetitions every day will help you to lose arm fat effectively.
3.
Lateral Plank Walk
Like the one arm triceps exercise, lateral plank walk also tones
the muscles of the arms by melting the accumulated fat in the arms.
How to Perform
1. Lie
on the floor on your stomach and then take the plank position by keeping your
hands shoulder-width apart on the floor.
2. Keep
your legs and feet joined together.
3. Your
fingers should point outwards and your body should be in one straight line.
4. Move
and keep your right hand on the left and move your left foot towards left.
5. Follow
the same moves with the left hand and right foot.
6. Return
to the initial plank position.
7. Pull
your abs towards your spine and pelvis.
8. Reverse
the direction and take 3 steps to the right.
4.
Push-up
Targeting the pectoral and triceps brachii muscles, push-ups
help you enormously to tone your upper arm by burning the fat in that area. The
good thing about this resistance exercise is that to perform it you do not need
dumbbells, barbells or other equipment’s. Here your body weight plays a major
role to melt that stubborn fat accumulated in the arms. This exercise gives you
the desired result by working on your triceps.
How to Perform
1. Lie
on the floor on the stomach.
2. Now
take the push-up position by keeping your feet together. Keep your hands apart
wider than the shoulder width. Your elbows should be straight.
3. Now
bend your elbow and move your body towards the ground. Make sure that your
stomach should not touch the ground.
4. Do
3 sets of 10 repetitions every day to give a firm and toned look to your arms.
5. You
can do open push-ups by keeping your hands wider than the shoulder width and
close push-ups by placing your hands close to each other.
Note: If you find it difficult to do
this exercise initially, then try with the knee push-ups. In knee push-ups, in
spite of putting all your pressure on the toes and hands, you can hold your
body on knees and hands.
5.
Aerolean Push-Up
This exercise targets the triceps, thus works effectively to
lose arm fat.
How to Perform
1. Lie
on the floor on the stomach.
2. Now
take the push-up position by keeping your feet together. Keep your hands apart
wider than the shoulder width. Your fingers should point out to the sides.
3. Bend
your left elbow and tilt your body to the left.
4. Come
to the centre position and then repeat the same move with the right arm.
5. Perform
this exercise as much as you can to lose arm fat effectively.
Note: If
you find it difficult to do this exercise in the initial stage, start by
keeping your knees on the floor.
6.
Counter Push-ups
This exercise is
almost like the normal push-up exercise. But the only change in this exercise
is that you need either a platform or a table to perform it
How to Perform
1. Take
the push-up position by keeping your hands on the platform.
2. Keep
your feet together and keep your hands apart wider than the shoulder width.
3. Also,
keep your back and the shoulder straight to exert pressure on the muscles on
the arms.
4. Now
perform the push-ups and try to complete 3 sets of 20 push-ups.
7.
Wrist Rotation
This is one of the simplest yet effective exercises that can
help to lose arm fat if performed regularly. For this exercise, you need 2 half
a kilogram weight (2 half-litre water bottles).
How to Perform
1. Stand
straight and hold the half a litre water bottles in both the hands.
2. Now,
rotate your palms by holding the water bottles in clockwise first and then
anti-clockwise.
3. Perform
this exercise for 60 seconds for each rotation.
4. This
exercise can help to burn the deposited fat in the arm area if done regularly.
8.
Scissors
Scissors is an effective cardio exercise, which can help you to
lose arm fat and make them look toned and firm. It is named so as this exercise
resembles a pair of scissors, which is being and opened continuously.
How to Perform
1. Stand
straight and keep your hands straight in front of you in shoulder height.
2. Now,
stretch them to the sides and then bring back in front of you so that both the
arms overlap each other like a pair of scissors.
3. Go
back to the initial position and repeat the moves at least 20 times a day.
4. Perform
this simple but effective exercise at least 15 to 2o minutes to tone up your
arms by burning the deposited fat in that area.
9. Weight
Lift
This is one of the most
effective exercises to lose arm fat. This exercise makes your arms stronger and
firmer as this exercise needs you to lift some weight by your hands to perform
it. This exercise will make your arms look leaner.
How to Perform
1. Choose
an item from your home, such as a 2.5 liter water bottle, which you can use as
the weight.
2. Sit
straight on a chair and hold the 2.5 liter water bottle with both the hands and
lift it over your head.
3. Keep
your arms straight by holding the water bottle.
4. Now
lower the water bottle by taking it behind your back.
5. Lower
the water bottle as low as you can.
6. Now
slowly move the water bottle up above your head by holding it in both your
hands.
7. Move
the bottle as slow as possible as the slow movement will tone your arms more
effectively.
8. Perform
3 sets of 20 reps of this exercise daily.
Note: Take a 1-minute break after the
completion of each set for better performance. You can also increase the weight
gradually to lose the arm fats easily and with less time.
9. Hand
Exercises
This combination of various
hand exercises is very simple but effective to lose arm fat. There is no
need to go to a gym to perform these exercises. You can very well do these at
the comfort of your home. These exercises work on the upper portion of the arm
where the fats get deposited easily. Perform this exercise regularly and get
those super toned arms.
How to Perform
1. Stand
straight on the floor.
2. Keep
your feet shoulder width apart.
3. Raise
your arms till shoulder height and your fingers should point outwards.
4. Now,
move your hands in forward circular movements for 30 seconds.
5. After
you complete the forward circular movements, then start doing the backward
circular movements for 30 seconds.
6. Now
bend your elbows and your fingers should point to the roof.
7. Move
your elbows forward and backward for 30 seconds.
8. It
will make your biceps flexible.
9. After
completing the movements of the elbows forward and backward, now join your
elbows. Your fingers should point towards the roof.
10. Move
your joined elbows upwards till the jaw line and come back to the initial
position.
11. Do
these movements for 30 seconds.
12. Perform
this combination of hand exercises regularly to lose arm fat.
11.
Opposite Arm and Leg Lift
This is an amazing exercise as it not only tones the arms by
strengthening them but also strengthens the leg muscles also. It also stretches
the back. This exercise is useful to make the posture perfect.
How to Perform
1. On the floor, hold your body raised with the
help of your hands and knees.
2. Your knees should be placed below your hips
and your hands below the shoulder.
3. Now raise your right hand and straighten it
with the fingers pointing forward.
4. At the same time raise and straighten your
left leg backward.
5. Be in this position for some time and then
return to the initial position.
6. Repeat the same process with the left hand and
right leg.
7. Perform this exercise 15 to 20 times.
Tips to Prevent Arm
Fat
It is rightly said
that prevention is better than cure. So if you will be able to prevent the arm
fat at the first place then it is well and good.
Have a Proper Diet: The first and foremost thing to prevent arm fat is to give
proper attention to your diet as improper diet leads to the accumulation of fat
in the body, which is one of the major causes of arm fat.
So have a proper diet
by including a lot of fruits and vegetable in your daily diet. It will not only
make you full but also supply lower calories to your body.
Include fiber-rich
food to increase the metabolism rate, which will burn the calories and help to
burn the arm fat. And at the same time fiber-rich food also keeps you full for
longer period of time.
Eat a diet with more
lean protein and slow-burning carbohydrates.
Eat Smaller Meals: Have smaller meals and at regular intervals. It will make
you feel full and you will consume less food.
Eat Breakfast:
Do not skip your breakfast as it is the first meal of your day and if you skip
your breakfast, you will end up eating more throughout the day..
Drink More Water: Drink lots of water throughout the day to speed up the
metabolism process. Also, drink water before meals so that you will consume
less food and less food means fewer calories.
Green Tea: Start
your day by drinking a cup of green tea. It will spur up your energy level to
burn calories. Also, drink 3 to 4 cups of green tea throughout the day to burn
the deposited fat by boosting your body’s metabolism rate.
Involve in Some Cardio Exercises Daily: Involving yourself in some cardio
exercises daily will help to burn the calories that you have gained through the
consumption of food. You can do swimming, climbing, skip roping, rowing to
prevent the calorie deposition in the body, thus you can keep arm fat at the
bay.
Use a Stair rather than an Elevator: Always go for climbing the stairs rather
than using the elevators to burn more calories.
Performing these exercises
along with following the tips meticulously will definitely give you effective
results to lose arm fat. You need to involve yourself in these exercises daily.
You can perform either one exercise or a combination of exercise to get the
effective results against arm fat.
Follow a proper diet
and perform the exercises to get those toned, sculpted and attractive arms.
Article Source: myhealthtips.in
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