Arms muscles are used by every individual day in and day out. Everyday chores like moving groceries, cleaning vessels, raking the leaves etc., all of these activities are done with the help of arms. This obviously signifies why it is important to include toning exercises for arms in your daily regime of workouts for weight loss and fitness.
Significance of Upper Body Strengthening
Arm exercises could be done to wave goodbye to those pesky bingo wings or to define weak arms or gain muscle mass. Whatever be the aim, toned muscles give you a sense of visual satisfaction and more. To go sleeveless and hone a pair of beautifully sculpted arms, you need to work on your triceps, biceps, shoulders and chest.
Toning of arms and strengthening your upper body helps you fight the pitfalls in everyday life. Stooping over the computer, Television or while driving takes a toll on our body. These activities limit the range of motion and cause stretching of theshoulder girdle and tightening of chest muscles. All these factors in the endresult in significant injury. Hence, considering these factors, we need to tone the arms and thus strengthen the upper body.
To be able to do this, we have programmed a quick circuit that will help you exhibit finelytoned arms in no time. However, simply working out is not going to gain you optimum results. Hence, combine these exercises with easy to follow diet.Some of the best flabby arm exercises at home are discussed below:
10 Most Effective Exercises For Toning Arms
Before we start with the exercises, there are few things that you need to keep in mind. Proper posture and form aremust while doing these exercises. Improper postures could lead to unnecessary complications such as sprains, lower back pain, etc. Always opt for weights that challenge you – too easy or too difficult weights will not get you the desired results or may end up doing more damage than good.
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Tricep Dips
Sit on the edge of a solid bench with hands on your sides. Hold the bench with fingers pointing towards you. Spread your legs straight in the front and slowly lift your bottom. Slowly lower yourself down and raise again. Remember to create a 1 inch gap between the bench and your back for flexible motion and keep your back straight. Do not swing. Do this 15 times.
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Biceps Curl
Place your feet shoulder-width apart and stand straight. Ensure your toes point forward and do not lock your knees. Hold a five pound dumbbell in your hands with your palms facing forward. Now slowly exhale and curl the dumbbells up to your chest.Now slowly inhale and lower the dumbbells upto three-quarters, ensuring you create enough tension in the biceps. You can perform 10 to 15 repetitions of this exercises. Incase you find it too easy, you could increase the weights, especially those looking to gain muscle in a healthy manner.
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Lateral Raises
Stand straight with your feet apart (same position as in Biceps curl). Turn your dumbbells to face the thighs. Breathe out and slowly raise your arms to the outer side (such that your hands are parallel to the ground). Now breathe in and slowly relax your arms to three-quarters way down. Repeat this 10 to 15 times. It is advisable to move slowly during these exercises and ensure the muscles of your neck are relaxed.
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Bent Over Dumbbell Rows
Stand with your legs hip-width apart and pick up your dumbbells. Bend forward by pushing your hips back and slightly bending your knees. Ensure you don’t hunch your back and keep your chest wide. Hold the dumbbells end to end and pull them such that your shoulder blades pinch in the back. Ensure your elbows are bentto the outer side. Now bring the dumbbells together slowly. Do not collapse your chest while doing so. Repeat this exercise about 10 to 15 times.
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Overhead Triceps Extensions
Opt for a heavy dumbbell for this exercise. Hold it with both hands above your head, with elbows bent such that your upper arms are in alignment with your ears. Keeping your elbows static, lift the dumbbell above your head by extending your forearms straight up. Slowly bring down the dumbbell to the original position. You can repeat this 10 to 15 times. For extra strain and quicker results you could always increase your weights.
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Shoulder Cycles
Performing shoulder cycles is not as easy as it sounds. Stand straight with legs hip-width apart. Hold a light weight dumbbell and place your hands to your sides. Now slowly raise your hands in the front such that your hands are parallel to each other and to the floor as well.Spread your hands to your sides at 180 degrees. Slowly lower them and come back to the original position. Once you are done with 10 repetitions, you could change sides by raising your arms to the sides and then bringing them close such that they are parallel to each other. Finally, you can lower your hands to place them by your sides. You could repeat this exercise 10 times to reduce flabby arms.
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Opposite Arm and Leg Lift
Get down on all your fours for this flabby arm exercise. Now stretch your right arm forward and your left leg backward at the same time. Pause in this posture for 5 seconds and release. Now do it with left arm and right leg. Pause and come back on all fours again. You can repeat this exercise from 10 to 15 times. This exercise is the best equipment free workout for toning arms.
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Triceps Swing
Lie down on the floor on your back and bend your knees. Hold a dumbbell in each hand and raise your hands such that your hands are at 90 degrees angle to the floor. Now keep your right hand static and slowly lower your left hand to go over your head. Now repeat on the other side by keeping the left hand static and bringing the right hand above your head. Repeat this for about 15 times. This exercise is extremely effective for those with bat wings.
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Roll The Ball With Uneven Push Up
Get into a plank position. Take a medicine ball and put it on the floor. Now hold the ball on the floor with your right hand while your left hand is on the floor. Slowly lower yourself towards the floor with your elbows turned inwards. Also contract your abs and shoulders while doing so. Push yourself up to the initial position and repeat on the other side. You could do a minimum of 5 to 10 repetitions each day.
10. Overhead Bend
Stand straight holding a dumbbell in each hand with feet shoulder-width apart. Place right hand alongside and tilt over to the left with your right arm over your head and towards the left. Also lower your left-hand elbow to your hip level. You can now repeat this on the other side. 15 to 20 repetitions will help you get the desired results.
Additional Measures To Be Taken
We all are well aware that spot reduction of any particular area or part of our body is not possible. Only exercising for hours together is surely not going to help you get the desired results. Hence, we need to take into account the bigger picture. Always concentrate on the entire body; i.e. combine the above exercises with cardio and easy to follow diet chart for weight loss. Health and nutrition tips will help you reveal the beautiful set of underarms lying underneath the fat.
Hope this article has put to rest all your doubts regarding those flabby arms. Try these exercises and let us know your experiences in the comments below.
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