10 Quick workouts easier to lose fat in the arm at home
skinny arms are something that many of us have to deal with. If you buy a sweater or cardigan to go with her tank top and usually opt for long sleeve dress, then you are not alone. Usually a result of genes, excess fat in general or aging, it seems difficult to lose arm fat. The fat in our arms is mainly accumulates around the triceps – the muscles at the back of the upper arm – and are likely to get soft if not exercised regularly.
What we eat can also play a role in the extent jiggle eating a good healthy diet and keep well hydrated can put on the right track. Resistance exercises are the most effective form of fat explosion armpit and strengthen, shape and tone your muscles. You can always go to the gym and work up a sweat, but who has time for that? If you want a convenient and fast alternative, then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning bingo wings with these 10 easy workouts.
Hands should be placed separated shoulder in a chair or an insured bank.
Place your buttocks in front of the bench with your feet hip width apart on the floor and knees bent.
Straighten your arms a bit, keeping a slight bend at the elbow to focus more on the triceps and less stress on the elbow.
Keeping your back close to the bench, slowly lower your body so that your arms are at a 90 degree angle.
Once in this position, hands grow slowly to the starting position.
Make 10-15 repetitions.
Works: Biceps and shoulders
Start with your feet hip-distance between them, holding a dumbbell in each hand with your palms facing out.
Starting with the left arm, bend your elbow to slowly bring the weight to shoulder holding the position for 5 seconds.
Gently release the elbow and pull the arm down to the starting position.
Repeat the movements on the right side.
Complete 3 sets of 10-15 repetitions for each arm.
Deltoids and triceps work
Lying, place your hands on the floor about shoulder height.
Tuck your toes and gently lift the body, pushing through his hands and make sure not to lock your elbows.
Slowly bend your elbows bringing his face about 2-3 inches off the ground.
Slowly push in his arms. If this is difficult, doing the same movement, but keep your knees on the floor.
Repeat 10-15 times.
4. Withdrawals triceps
Place a weight in each hand and kneel on the floor with toes tucked under.
Bend your upper body forward from the hips up and bend your elbows at a 90 degree angle.
Extend both arms back while your palms are facing.
Feel the tension in the triceps and returns to the starting position.
Do 3 sets of 8-10 reps.
Works: chest, shoulders, biceps and core
Start face down on the floor, resting on your forearms and knees.
Foot step so that they are slightly apart and in the plate position.
Make sure your body is straight, parallel to the ground and her butt tucked in.
Pull your abs and hold for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
Repeat 3 times.
6. Triceps Extensions
Stand on a mat with your feet wide apart hip.
Hold a dumbbell with both hands behind his head, bending your elbows.
Carry the weight toward the ceiling, straightening your arms above your head.
Lower back to the starting position.
Complete 2-3 sets of 10-15 repetitions.
7. The side arms
Stand with hip width apart feeling. With arms to the side of your body, hold a dumbbell in each hand with your palms facing inward.
From his left hand, slowly inhale and raise your arms parallel to the ground. Be careful not to block the elbow maintaining a slight curve.
Make sure your arm is straight and the palm down.
Exhale slowly and bring your arms down next to him.
Repeat on the right side.
Do 10-15 reps of each side and two systems.
8. Press Up
Arise, lining feet with your hips and hold a dumbbell in each hand with palms.
Bring the weights to your shoulders.
Keep the core tight muscles and stretch your arms above you.
Slowly return your arms to your shoulders.
Do 3 sets of 10-15 repetitions.
9. Bent Over Row
Works: Triceps and Biceps
Place feet shoulder width.
Bend your knees and then bend your upper body forward from the hips sure to keep the beautiful and back straight.
Make sure your hands are straight and placed under the shoulders.
Bend your elbows back while lifting your arms to the sides of his chest, pulling your shoulder blades towards each other.
Slowly lower the weight in a controlled and feel the tension on your triceps movement environment.
Repeat 10-15 times.
10. Skull Crushers
While holding a dumbbell in each hand, lie on your back with your knees bent.
Slowly lift your arms so that they are above your chest, making sure that your elbows are straight but not locked.
Slowly lower both arms toward your head, bending your elbows at 90 degrees, as the dumbbells reach the carpet. Try to reduce your weight so that they are on either side of your head with your elbows bent and pushing his head (being careful not to hit in the face).
Raise your arms to the starting position.
Complete 2 or 3 sets, 10-15 repetitions each.