If you have flabby arms and it makes you feel uncomfortable when wearing sleeveless shirts or T-shirts, then you are not alone. These too soft parts of your arms are called triceps. Your triceps are the big muscles in the back of your upper limbs and their main function is to reach out.
There are two main causes for flabby arms, the first is age and the second is body fat. As we get older, our skin collapses as it loses its elasticity. It can be noticed especially on the upper parts of the hand. The problem is that we can not do much about it. As for the second cause – body fat – we can lose weight to reduce body fat, including arm fat. In addition to proper nutrition, it is also important to tone your muscles by doing exercises.
These exercises can be done at home, and some of them require small dumbbells of 1 or 2 pounds, or more if you want.
1- Firming the underarms: Triceps -Dips
You will need a stable chair to perform this exercise. Turn your back to the chair and place your hands shoulder-width on the seat of the chair, arms bent, while your buttocks face the chair. Your legs should be bent and spread according to the width of the hips and your back near the chair. Now, extend your arms a little more by keeping them slightly bent though. Then slowly bend your arms and lower your body to the ground until your arms are at an angle of about 90 °: (you will feel the tension in the triceps), then extending your arms again, go back to the starting position. Repeat 10-15 times.
2- Firming the underside of the arms: Pumps
Lie on the floor, putting the weight of your body on your outstretched arms, shoulder width apart. Keeping your elbows close to your body, and bending your arms, lower your body. Then, return to the starting position. If you find it too difficult, change your starting position so that your knees are bent and touch the ground. Repeat 10-15 times.
3 -Relaxing the underarms: The rear extensions
For this exercise, you will need dumbbells of 1 to 2 kilos. Hold your dumbbells and kneel down. Lean the upper body forward from the hips. Flex your arms at a 90 ° angle to bring the dumbbells closer to your ribs. Now extend your arms back, the inside of your hands facing each other. Feel the tension in the triceps and return to the initial position. Do 3 sets of 8-10 repetitions.
4- Firming the underarms: Tricep extensions
You can do this exercise by standing or lying on the floor. You need weight from 1 to 2 kilos.
If you lie on the floor:
While lying on your back, raise your arms above your chest, keeping your arms slightly bent, not locked. Now, bend the elbows at an angle of 90 ° up and back so that the weights reach the ground. Your elbows should be on each side of your head. Lift the weights to return to the starting position. Repeat 15 times.
If you are standing:
In this standing position, keep your knees soft, unlocked. Reach your arms up, your elbows close to your ears. Now flex the forearms (backwards) at a 90 ° angle. Then contract your triceps to extend your arms up again. Repeat 15 times.
5- Firming the underarms: The series of leaning (Rowings)
Stand up, spread your feet shoulder-width apart. Take the dumbbells. Flex the knees and upper body forward from the hips. Keep the spine neutral and do not bend the lower back. Extend your arms down the shoulders. Now, fold your arms back until your hands are at your chest – your shoulder blades should move closer together. Slowly lower the weights in a controlled movement and feel the tension in your triceps. Repeat 15 times.
6- Firming the underarms: One-handed abs
Lie on your left side, knees slightly bent. Place the left hand on the right shoulder. Then, press the palm of your right hand on the floor to lift the upper body until the arm is straight. Repeat 10 times and change sides.
Comments are closed.