KESEHATAN
Get those toned arms you’ve always wanted without those pricy gym memberships. In the comfort of your own home, you can lose arm fat by performing these home exercises with no gym equipment. These arm toning exercises are intended to help women take a flabby arm to fabulous with no gym or trainer.
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. Just follow these simple exercises and you will be happy you did so. There is no need to become a member of a well known gym. 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 arms in just 2 months. But you need to be determined enough to do so.
7. Exercises To Lose Arm Fat At Home
1. Push Ups
The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push ups by balancing on your hands and knees (not hands and toes). First start of with knee push ups and then you can go in for the normal ones. This exercise will strengthen your muscles and tone them to the maximum. Do 3 sets of 10 reps every day, to get the best results. This is a very effective muscle building exercise, do try it out.
2. Single-Arm Medicine Ball Push-Up
After mastering both the beginner and intermediate levels of the underarm exercises, you can step forward to advanced exercises. You can firm and strengthen your triceps with the single-arm medicine ball push-up. Usually it not only tones your upper arms but also helps you strengthen your pectorals, abdominal muscles and deltoids. Take a medicine ball that is available with you, and lie on an exercise mat with your face down. Now tuck your toes and prepare your body for a push-up position, now place one hand on the exercise mat and other hand pressing on the medicine ball. Now lower your body until the chest nears or touches the ball slightly. Continue pressing upward until your arms are extended completely and the elbows are straight. Repeat this movement at least three times.
3. Counter Push ups
In this exercise you can use a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tip toes. You need to be balanced on your feet and your back should be straight. This is your starting position. Bend your elbows and come down till you touch the counter. Now straighten your elbows and come back to your starting position. This is a complete rep and you need to do 3 sets of 20 reps, everyday. This will tone your arms within few weeks.
4. T Push Ups
Get into a pushup position with your hands on the floor directly below your shoulders. Lower yourself to the floor. As you push yourself up, rotate the right side of your body upward, lift your right arm, and roll onto the outside of your left foot. Straighten your right arm so your fingertips point toward the ceiling. Hold for one second before returning to the pushup position. Repeat, this time rotating left and reaching up with your left arm. That's one rep. Do five.
5. Chair Dips
For this exercise, 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, everyday.
6. Triceps Stretch
Triceps stretch is a simple variation of the above exercise i.e., standing triceps kickback. It is more effective than the above exercise. It helps you in strengthening, toning your upper arms. It also tightens the backs of the upper arms. This exercise should be practiced by standing with the feet hip-width away from each other. Now take a light-weighted dumbbell in your right hand and extend the right arm straighten it in front of you. Now slowly bring the dumbbell towards your right shoulder by bending your elbow. Take the right arm past your head and hold it in this position for about 20 seconds. Repeat this triceps stretch on the opposite side as well. Perform this exercise for several minutes for both the arms.
7. Scissors
This exercise can be really fun to perform and will help you lose arm fat extremely fast. 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 side and bring them back to your front, the right hand should over lap 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 over lap your right. This is a complete rep and this exercise needs to be done in 3 sets of 10 reps every day.
