KESEHATAN
Some areas of the body are just predisposed to accumulating stubborn fat. After you have toned the rest of your body through rigorous exercise, this type of fat will stick out like a sore thumb.One area that usually acquires such obstinate fat is the arms. Many complain about flab that hangs from the upper arms when holding their hands on their waist or extending an arm around someone’s shoulder.
In women, flabby arms may be accompanied by armpit fat, which likely spills over when you wear a strapless garment. Arm fat can be a major confidence killer for many people, and the one type of fat they would absolutely love to get rid of. Many people become highly self-conscious, so much so that they resort to wearing only long sleeves.
Here are some simple exercises that, if performed regularly and accompanied by proper nutrition, can help you get rid of arm fat quickly.
How to Lose Arm Fat Fast at Home
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 Dip
The chair dip exercise specifically targets the muscles of your upper arms, called the triceps, and helps tone any loose or sagging skin in that area. Place a chair against a wall and sit on the edge of the chair with your arms gripping the edges of the sides of the chair. With your heels firmly on the ground and apart from each other, tighten your grip on the chair, and bring yourself forward so that your buttocks are in the air and off the chair. Holding the chair, lower your body toward the ground and bring yourself back up. Repeat these motions 20 times. Seat yourself back on the chair and relax for 30 to 60 seconds. Repeat the exercise 5 to 10 times. Do this exercise twice daily.
Beginners’ Tip:
Keep your knees closer to your chest when performing the exercise for better balance.
3. Push-Ups
Push-ups are a great way to tone the arms. Sit on the floor with your legs folded inwards from your knees and your buttocks resting on top of your lower legs. Assume the dog position by placing your palms firmly on the ground, fingers facing forward, and rising up on your knees. Slowly lift your knees off the ground so your arms are straight. Bend your elbows and lower yourself until your chest is 2 to 3 inches from the floor, then push yourself back up. Repeat this exercise 25 times.
Do this exercise twice every day, increasing the number of push-ups as you get stronger.
4. Wall Push-Ups
Whether you’re performing push-ups on the floor or against a wall, the same rules apply. So do this exercise in conjunction with other aerobic exercises for maximum benefit. Stand facing a wall with your legs slightly apart. You should stand at least the distance of an arm’s length from the wall. You can go beyond that for a more advanced workout. Stretch your arms out in front of your chest, palms touching the wall. Bring your palms closer to each other for a small grip that will stimulate your triceps more. Bend forward toward the wall so your elbows fold at the bottom, your body goes diagonal and you are standing on your tiptoes with your heels raised. Push back from the wall again, straightening your arms and standing back on your heels. Repeat these two motions in succession 20 times. Bring your arms back down by your sides and relax for 10 to 15 seconds. Repeat this exercise 20 times.
Do this exercise twice every day.
5. Scissors
This is another simple exercise that can also be performed as a first exercise to a routine. It tones and strengthens the arms. Stand upright with your legs and feet apart. Stretch your arms out in front of you in the shape of the letter “V”. Bring your arms in to cross each other in the shape of the letter “X”. Go back and forth between the “V” and “X” positions 20 times. Rest your arms by your sides and relax for 10 to 15 seconds. Repeat the exercise 10 to 20 times.
6. Arm Rotating
This is a simple exercise that you can perform individually, or as the first exercise to any arm fat-reduction exercise routine. Along with reducing fat, it serves as a great warm-up exercise. Stand upright with your feet slightly apart. Stretch your arms out to each side, holding them parallel to the floor. Ball your hands in fists. Begin rotating your fists to get your arms moving in fast clockwise motions. Do this until you have rotated your arms 20 times. Bring your arms back down by your sides and relax for 15 seconds. Repeat the exercise 10 to 15 times. Do this exercise twice every day, or more frequently if you can.
It is a simple exercise that you can perform standing outside your office when you’re catching a break, or in the kitchen while you wait for your toast to pop out of the toaster.
7. One Arm Tricep Dips
The one arm tricep dips in an effective exercise to lose arm fat that primarily focuses on the triceps – the back portion of the arms where most of the fat gets deposited. Being a powerful toning exercise it can be included in the 1200 calorie diet and exercise plan. The best thing about this exercise is that absolutely no equipments are required for doing it. All you will need is some clear space in your room.
Sit on the floor with your legs and feet joined together, knees bent and feet placed flat on the floor. Place your hands on the floor about a foot behind your hips, palms kept shoulder-width apart and fingers pointing towards your back. Now, raise your hips off the floor by straightening your arms. Bend your right elbow to lower your hips as close to the floor as possible, without touching it. Straighten your right arms and bend your left elbow to again lower your hips as close to the floor as possible. Repeat on alternate sides.
8. Single Arm Lateral Raise
The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.
Now, raise your torso up till your right hand is completely straight and your left arm is raised parallel to the floor. Keep your abs engaged and torso stable and hold this position for a few moments. Then slowly lower your body to the starting position. Repeat the exercise by switching the weight to the right arm.
9. 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.
