Flabby arms come dues a number of factors that include rapid body changes and rapid weight loss. If you are concerned about your arms, you need to know that there is a lot you can do to tone your arms and lose the flab. There are many exercises that specifically target the arm muscles and the good thing is that these workouts are not that engaging and you only need a few
minutes every day to perform them. Below we look at 3 exercises to get great arms that have been tried, tested, and proven to be highly effective.
Arm Circle
This workout targets the triceps, biceps, shoulders, and the back. To successfully complete the workout you need to get two dumbbells of three pounds each.
How to do it
– Stand straight with your feet shoulder wide apart. You should be holding the dumbbells, one in each hand
– Extend your arms to the side and slowly raise them up to the shoulder level
– Do 20 or so small circles backward as you work to maintain the same position. Ensure that your shoulders are down and your arms are extended on either side of the body
– Change the direction of the circles and do another 20 circles forward
You can do a few reps of this workout every day. Given that this exercise is quite easy and it does not require much concentration, you can do it literally anytime, even when you are enjoying your favorite show on TV. You have to remember that though this workout help, you have to incorporate other arm toning exercises if you want to see results fast. You can, however, be sure that this workout will get you warmed up and prepare your arm and shoulder muscles for a more vigorous routine.
Shoulder Press
These are also great for the triceps and definitely your shoulders. All you need to complete the workout is a pair of dumbbells. This exercise targets the triceps, shoulders, and the upper part of the back.
How to do it
– Hold the dumbbells in your hands and sit on a bench. The bench you choose for this workout should have back support. Ensure that your feet are firmly planted in the ground. The distance between your feet should be about the width of your hips.
– Bend your hands at the elbows and raise your arms up to the shoulder level. Ensure that your back does not touch the back of the bench when you are lifting your hands.
– Put your head on the back of the chair
– Push your arms up until the dumbbells are over your head.
– Lower your arms until the dumbbells get to your ear level and then push them back over your head. As you move your arms up, ensure that your elbows are rigid. The elbow joint should be in the same line with your shoulders.
Most gyms today come with a shoulder press machine. This is a perfect tool if you go to the gym but if you prefer to work out from the comfort of your own home, the dumbbells and a strong chair will do.
Inclined push up
You need a bench, strong box, or a step for this workout. You can also do push-ups on the floor though you will be more comfortable and perform better if you use any of the three items mentioned above.
How to do it
– Assume a push-up position. Your hands should be resting on the box, bench, or step. If none of this is available, get an elevated position that can support your body.
– Ensure that the distance between your hands is slightly about as wide as your shoulders. You should also ensure that your body is straight
– Tuck your elbows and lower your body until your chest touches the bench. Pause in this position for a few seconds
– Raise your body and push yourself to the original position. After the pause, you should push your body up quickly. This amounts to one rep. You can do a few reps in every session.
Incline push-ups work the triceps and chest muscles. They also have an effect on calves, glutes, and the hamstrings. They are ideal both for beginners and the good thing is that they can be done both indoors or outside.
