Are you self-conscious about your flabby arms? Are your arms affecting your self-esteem? If this concern of yours is affecting your clothing and activity choices, perhaps it is time to make a positive change and work on getting your arms firm and strong!
There definitely isn’t any fast or easy way that can target just the fat in the arm but that doesn’t mean it is impossible. You can combine specific arm toning and muscle building exercises, with plenty of aerobic exercises and a healthy diet.
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In this post, we have listed 5 best arm exercises that will help you shed the extra arm fat and build lean muscle.
1. Do push-ups.
At some point in our lives, we may have attempted the pushups, either for fun or for bragging rights to friends and colleagues. Pushups work wonders on the arm when it comes to toning or reducing arm fat. It focuses on the tricep muscle in your arm.
To perform a basic push-up:
Lie face-down on a solid floor, keep your legs together and prop your feet up on your toes and the balls of your feet.
With your arms on the floor, raise your body up using just your arms, Now go up and down slowly repeatedly with your arms for the number of times you feel strong enough to go for.
2. Tricep Kickbacks
Tricep kickbacks require two light dumbbells. In the absence of dumbbells, you can use 1-liter bottles.
Hold a dumbbell in each hand.
Bend your knees a little while standing, and slowly bend forward.
With your head up and arms close with no movement on your shoulders, extend your forearm and upper arm.
Hold for two seconds and bring your arms back to the starting position.
3. Do bench dips.
Bench dips are another common exercise that helps develop the triceps, while also working the pectorals and major shoulder muscles. A bench or kitchen chair is all you need to perform this exercise.
To perform a basic bench dip:
Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting your feet firmly on the ground.
Hold the edge of the bench or chair firm.
Slowly go down from the bench with your legs pressed firmly to the ground
Slowly lower your body towards the floor, keeping your back straight, until your arms form a 90-degree angle.
Straighten the arms again, and push your body back to the original starting position.
4. Bicep Curls
Bicep curls will help you to build arm strength and look well-toned and good in short sleeves. Bicep curls target the two bicep muscles which control the flexing of your elbow.
To do bicep curls, you will need a set of dumbbells, that weigh between 5 and 15 pounds each.
Hold a dumbbell in each hand and stand up straight with your feet hip-width apart.
Let your arms hang relaxed at your side, with your palms facing forward.
With your elbows held at your hip bones, slowly raise both weights until your forearms almost touch your chest.
Slowly lower the weights back into the starting position, maintaining tension in your biceps.
Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.
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