Toning your upper arms and the
area around your armpits through some certain exercises will strengthen your
muscles. Flabby arms are due to a combination of factors associated with aging
and genetic factors, including an increase in overall body fat mass, the
easiest way to tone down flabby arm is through exercise . Losing body fat if
you are overweight and building up your triceps muscles.
*Bicep curl: this exercise can be
done seated or standing with free weights. Stand up and hold a free weight in
each hand with your arms extended towards the ground, slowly bend your elbows
and bring the weight towards your shoulders. Release the position and bring weight
towards the ground again, keep your elbow and wrists aligned throughout your
exercise and do this repeatedly.
*Bench dip: you can execute this
exercise on a workout bench ,chair or raised surface. Sit your hands on the
bench and put your hand on the bench next to your hips , grip the edge of the
bench with your palms on the bench and your fingers on the edge of the bench.
Move your body off the bench with your knees bent and feet together, lower your
body towards the floor by bending your arms till the upper arms is parallel
with the floor, use your arms to bring yourself back up from this position
slowly and repeat.
*Bear crawls: it helps work on
your triceps, chest and shoulders. Place your hands on the floor and get into a
crouched position , walk forward using your hands and feet and then you crawl
on the floor as you can. Do this back and forth and when you feel tired you can
do it intermittently at your desired duration.
*Push up: if your floor is a
tiles floor it’s advisable to use a gym mat to avoid accidents during the
exercise. Position your hands so they are slightly wider than your shoulders.
Position your head to look straight down, extend your feet out and you are on
your toes . Use your arms to lower your body to the floor and come back up .
*Downward facing dog: is a yoga
position that target your arms, shoulders, hips, back, buttocks and legs. Stay
in the center of the mat and kneel down, place your hand in front of you on the
mat, shoulder apart, move on to your hand and knees . Brace yourself on your
hands, straighten your legs and slowly swing your hips up towards the ceiling ,
align your feet and extend your toes to increase stability , allow your weight
to shift back on your hips, hands and legs. Your head should be in alignment
with your back and be in a triangle shape.
* Triceps press: hold a weight in
each hand, sit down on a chair and lift your arms above your head, bend at your
elbows to bring the weight as far down
behind your head as your range of motion permits you. Raise the weight
above your head, you can do this repeatedly till you decide to stop.
*Chest press: lie on your back on
a smooth surface bench or a gym bench,
hold the weights , bring your elbows to where your body is on the bench, your
upper arms will be at same position as the rest of your body while the lower
arms will be facing up towards the ceiling . Slowly raise your arms and bring
the weights up until your arm is almost straight, do not lock your elbows.
Bring the weights back to the original position with your bent arms and repeat.
* Triceps pressdown: this
requires the use of a cable pulley weight machine or a resistance band and you
can improvise with a twine if cable is not available and attach to a rigid
casted iron form. Facing the cable machine or where you have resistance band
secured , stand up straight with your knees slightly bent. Grab the cable or
resistance band at its highest position,pull the cable or band towards the floor with your elbows at your sides, you
should pull the cable until your arms are completely extended and do it repeatedly.
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