Are you worried about your flabby arms? If this condition affects your clothing choices and activities, maybe it's time to change for the better and work on the shape of your arms. While there is no quick way to target limb fat, it is possible to greatly improve the appearance of drooping arms by combining specific exercises for toning and gaining muscle mass at those specific points, with aerobic activity and a diet. healthy. That's how.
Steps
Part 1 of 2: Specific Fat Burning Exercises
Step 1. Set up a routine
To get the most out of your workouts and increase muscle tone as much as possible, it's important to decide on a routine and stick to it. Choose 3 or 4 different exercises that you can do well and with the correct technique. You should make sure you choose exercises that allow you to train the different muscles in your arm so that you don't always work on them.
- To start, you should try to do 3-4 sets of each exercise with 8-12 repetitions. You can increase both the number of sets and the number of reps as you begin to increase muscle tone and mass.
- Remember that your workouts will need to be different if you want to build muscle or just tone up. To tone your arms, you'll need to do more reps with lighter weights. To gain muscle mass, you will need to do fewer reps with increasing weights.
Step 2. Do push-ups
This is a very simple exercise that almost everyone has tried at least once in their life. It's still an exercise used for one simple reason: it works. Push-ups work your triceps and also help strengthen your pecs, abs, quads, and lower back, making them a great full-body exercise. To perform a classic push-up:
- Lie face down on a hard floor, keep your legs together and rest on your toes.
- Place your palms on the floor, roughly shoulder-width apart.
- Lift yourself up, using arm strength only, until both arms are fully extended. Your body should form a straight line from the head to the heels. This is the starting and ending position of a push-up.
- Slowly lower your body until your elbows are 90 degrees. Inhale as you go down.
- Slowly return to the outstretched arms position, exhaling as you do so. You have completed one rep.
- Variations: You can modify classic pushups in many ways. If you are just starting to strengthen your arms, you can make the exercise easier by keeping your knees on the ground. You can also try a triangle push-up, in which your hands form a triangle with the index fingers and thumbs, just below the breastbone.
Step 3. Do bench dips
This is another common exercise that helps develop the triceps, and also works the pectorals and major shoulder muscles. All you need to do this exercise is a bench or a step, although a kitchen chair will also suffice. To do a classic bench dip:
- Sit with your back straight on the edge of a bench or chair, extending your legs in front of you and keeping your feet firmly on the ground.
- Firmly grasp the edge of the bench or chair, with your fingers pointing down. Slowly slide your body off the bench, without moving your legs.
- Slowly bring your body towards the floor, keeping your back straight, until your arms make a 90 ° angle.
- Push your body back to the starting position. You have completed one rep.
- Variations: To increase the difficulty of the bench dip, try placing your feet on a second bench or chair.
Step 4. Do bicep curls
Bicep curls are one of the simplest weight lifting exercises, and they help you increase arm strength and look good when you have short sleeves. Bicep curls work the three bicep muscles that control elbow flexion. To perform this exercise, you will need a set of dumbbells weighing between 2, 5 and 7 kg.
- Hold a dumbbell in each hand and stand with your feet hip-width apart.
- Leave your arms relaxed at your hips, with your palms facing forward.
- Keep your elbows against your hips, and slowly lift both weights until your forearms touch your chest.
- Slowly bring the weights back to the starting position, always keeping your biceps contracted. Strive to maintain correct posture at all times, with your back straight and stomach in.
- Variations: If you are doing this exercise in the gym, look for a machine that allows you to work on exactly the same muscles. If you are doing this exercise at home for the first time, you can use two 1.5L bottles of water in place of dumbbells.
Step 5. Do some pull-ups
Pull-ups are a very demanding exercise that works many muscle groups, including those in the back, chest, shoulders and abs, as well as the biceps and forearms. To perform a pull you will need a bar and, if you are a beginner, a band that can help you.
- Hold the bar over your head with your palms facing forward and your hands spread slightly beyond your shoulders. Stay hung up.
- Pull your body towards the bar, until your chin is slightly above it. Hold the position for a second or two if you can.
- Return to the starting position, but avoid extending your arms fully to keep the muscles contracted. You have completed one rep.
- Variations: Pull-ups are a fairly complex exercise, but with practice they can be done regardless of age or gender. To help you when you are a beginner, you can use a band attached to the bar. Put your feet on this band, which will support some of your weight.
Step 6. Bench presses.
This is a specific exercise to increase upper body strength, and works the chest and shoulder muscles, as well as the triceps. To perform a bench press lift, you will need a barbell and a training bench.
- Place the barbell on the bench supports and add the desired weight. The weight should challenge you, but be light enough to allow you to do 8 reps without resting. If you are a beginner, the barbell itself (without additional weight) could be quite challenging.
- Lie on the bench in a natural position, with your feet on the ground and your shoulders in contact with the bench.
- Grab the bar with your palms facing up, and your hands approximately shoulder-width apart. Some bodybuilders do the exercise with a wider grip, but keeping your hands shoulder-width apart allows you to work your triceps harder.
- Contract your abs and slowly lift the bar off the supports. Place it directly over the center of your chest and straighten your arms.
- Slowly bring the bar towards your chest, bending your elbows outward. Inhale as you perform this movement.
- Push the bar back to the starting position, and exhale. You have completed one rep.
- Note: During this exercise, you may need another person to give you support, especially if you are lifting very heavy weights. Your partner will help you get the bar into position, bring it back to the supports and can prevent the bar from falling on you.
Step 7. Do an inverted fly in a side plank position
This is a great exercise for improving upper body strength. While it's not specific for the arms, it will help you gain the strength you need to perform other specific exercises. It is also a great exercise for your oblique muscles. To run it:
- Lie on your side and stay raised on your elbow or hand. Leaning on the elbow is a better choice for beginners.
- Keep your feet on top of each other and lift your hips off the floor so that your body forms a diagonal line.
- With your free hand, hold a dumbbell and extend your arm straight up, keeping it aligned with your shoulders.
- Slowly lower the dumbbell in front of you, until your arm is perpendicular to your body.
- Slowly return the dumbbell to the starting position, forming a "T" between the arm and the dumbbell. You have completed one rep.
- Variations: Instead of stopping when the dumbbell is perpendicular to the body, you can continue, rotate your body and bring the dumbbell under you, before returning to the starting position.
Step 8. Do a shoulder lift.
This is a great exercise to integrate into your training program. Although it is specific for strengthening the shoulders, it also works the biceps and triceps, which makes it a complete exercise for the arms as well.
- Start from a sitting or standing position with a dumbbell in each hand and a straight back.
- Lift the weights so they are at shoulder height. Your elbows should be lower than your wrists and your palms should be facing away from your body.
- Slowly extend your arms, lifting the dumbbells above your head. Try not to lock your elbows.
- Hold the dumbbells above your head for a second or two, then slowly return them to the starting position. You have completed one rep.
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Variations:
you can also do this exercise with a barbell or a specific machine for shoulder lifts.
Step 9. Make circles with your arms
This is a simple exercise that can be done anywhere and anytime, making it great for beginners. Arm hoops help tone both biceps and triceps, as well as strengthen the back and shoulders. To run them:
- Stand with your feet shoulder-width apart and stretch one arm out to your side at shoulder level.
- Start rotating your arm forward in small circular motions, without moving your wrists or elbows.
- After about 20 circles, reverse the direction of rotation.
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Variations:
to increase the intensity of the exercise, you can rotate your arms faster or use weights light enough to be able to do 8-10 rotations.
Part 2 of 2: General Guidelines for Losing Weight
Step 1. Set realistic expectations
It is important to know that it is not possible to lose weight in a specific area of the body, such as the arms. If you lose weight, you may want to reduce the circumference of your waist or hips before you notice differences in your arms. However, if you follow a healthy diet and a well-structured exercise program, you will certainly start seeing results throughout the body very soon.
- Keep in mind that just doing exercises to tone your arms and build muscle isn't enough. This will improve muscle tone, but if the muscles are covered with a layer of fat, the outward appearance of the arms will not change much. When you manage to shed the fat instead, your fabulous muscles will be visible to all.
- Likewise, it won't be enough for you to lose weight. As mentioned earlier, there is no way to specifically target body fat, so it can take some time before diet and training allow you to reduce the size of your arms. Even though your arms will get leaner, they may still look flabby if you don't have muscle tone.
- This is why balancing specific arm toning exercises and a weight loss program is the best way to get rid of flabby arms. You will have to find the right balance.
Step 2. Determine if your current weight is a health concern
People sometimes want to lose arm fat for cosmetic reasons, but flabby arms are often a sign of general overweight. The actions you should take depend on your current health and how much weight you can lose.
- Check your BMI. To make a quick assessment of your health regarding weight, you can perform a body mass index (BMI) test. Taking the test on the site provided will give you a number indicating the level of fat in the body.
- In general, a BMI score between 19 and 26 is considered healthy. A score above 26 indicates you need to lose weight, a score above 30 indicates severe obesity.
- Decide whether to speak to a doctor. If your BMI is above 30, you should see a doctor to decide how to proceed. If you are healthy and simply have excess fat in your arms, just make some dietary changes and get more exercise.
Step 3. Follow a low calorie diet
There are many diets, but they all adhere to some general rules - you need to reduce your calorie intake and try to eat healthier foods. Read the following tips to know how to eat if you want to lose weight.
- Avoid fatty or greasy foods. Eating fried foods, cheeses, and burgers is a surefire way to gain weight.
- It is not necessary to significantly reduce portions to lose weight, instead try to prefer lean meats like chicken and turkey and eat lots of fruits and vegetables.
- Always have breakfast. Studies have shown that people who eat breakfast - especially if they are high in protein and are able to satiate for a long time - lose more weight and are able to maintain their figure better than those who don't.
- Drink lots of water. Drinking at least 8 glasses of water a day will boost your metabolism, help you feel less hungry and burn fat.
- Avoid energy bars. These products will give you energy, but often include ingredients that will make you fat.
Step 4. Do aerobic exercise
Exercising is the best way to burn fat - not just in the arms but throughout the body. It is very important to incorporate a considerable amount of aerobic activity into your training routine.
- You can do as many exercises to build arm muscle as you want, but if you can't burn the fat that covers those muscles, your arms will continue to be flabby.
- Running, swimming, dancing, and walking are all effective forms of aerobic activity.
- Healthy adults should aim to get about 150 minutes of moderate aerobic activity each week, or 75 minutes of strenuous activity.
Step 5. Keep the line
If you follow the advice above and you get results, congratulations! But remember that you will need to follow a healthy lifestyle to stay fit. This means continuing to eat well.
- Lean proteins, high-fiber carbohydrates, and lots of vegetables are the best choices. Try to have three good meals each day and limit snacks.
- Keep exercising. A great way to ensure continued health is to commit to a routine. Get a gym membership or set aside time for a few days a week for training.
- If you continue to follow your diet and exercise program, you will stay healthy and will likely get other benefits, such as overall weight loss throughout the body, increased energy levels and improved mood.
Advice
- Consider investing in basic training equipment, such as dumbbells, steps, or mats, which you can use in the comfort of your home, especially if you don't like the gym or find it intimidating because you're a beginner.
- Try watching online videos of gym instructors performing specific exercises for toning and gaining muscle mass in the arms - this will give you a better idea of the correct posture and technique to use in each exercise.
