Are you bothered by the jiggly, flabby arms that you wish become fat-free? Wish you could wear tank tops or sleeveless dresses without a worry in the world of the untoned arms? Well, you’re just in the right place for these exercises will help you chisel your arms. Remember one thing though: this will require perseverance and some effort from you.
As easy as it may sound, pushups can really test your strength and stamina because you use your triceps, shoulders, chest and back. If done correctly, push-ups can help you cut down the fatty muscles.
Step 1: Lie down on your stomach and place your arms with palm facing downwards on the floor, shoulder-width apart.
Step 2: Support your body weight on your hands and toes.
Step 3: Clench your butt, tuck in your abs and with arms straight go full up till your arms are straight.
Step 4: When you’re coming down, make sure your arms are closer to the body.
Step 5: Depending on your strength, either come full way down till your chest touches the floor or go half way back up.
Tricep dips on a chair works on your triceps in isolation and definitely makes sure you do feel the strain and by way of effort you put in also get rid of accumulated fat.
Step 1: Sit on a chair which is sturdy and can withstand your weight. Hold the edge of the chair with your palms.
Step 2: Slide off the chair and dig your heels on the ground.
Step 3: Drop low to form a right angle (almost); don’t sit back on the ground. Do as many you can do in a minute, but not hurriedly as you may hurt yourself.
Rotating Tricep Kickbacks
Step 1: Stand with knees bent a little, lean forward slightly with 2kg dumbells in both hands.
Step 2: Bend your right elbow so that your upper arm is parallel to the ground.
Step 3: Slowly, press the dumbbell back , straighten your arm and rotate the palm so that it now faces the ceiling. While you’re doing this you will feel the strain in your triceps.
Step 4: Now, rotate your arm back to the point where your upper arm was parallel to the ground and finally straight.
Step 5: Repeat with other arm. Do at least 12-15 reps with each arm for maximum result.
An advanced version of doing tricp kickbacks is working out both arms together as you will see in the video below.
Step 1: Grab a pair of dumbells, stand straight and hold the weights so that your palm are facing downwards to the floor.
Step 2: Lift the dumbells till they reach your shoulder level so that your biceps contract. Hold on to this position for 2 seconds.
Step 3: Breathe in and bring the dumbells back to the starting position. Repeat 12-15 times with each arm for desired outcomes.
Another easy to do exercise that you can do at home is shoulder press.
Step 1: Stand straight with feet shoulder width apart. Lift both weights together so that they are at your head height. Your elbows should be outand form 90 degree angle.
Step 2: Now raise the weights directly above your head.
Step 3: Pause and return to the starting position.
Apart from sticking to this arm exercise regime, make sure you also do cardio for about 40 minutes every day. Jog, swim, skip, run whatever that makes your muscle do every bit of hard work to chisle your muscles.
Image Credits: Watchfit