5 Best Exercises To Tone Your Arms


Flabby arms means fats under you skin. It makes your arms look saggy and heavy. The Flabby arm is the common problem with the female or with the middle aged women basically without of lack of exercises that flabby arms gains. Flabby arms, sometimes referred to as bat wings, are a common problem area, especially in women wh store more fat in their upper arms than men, mainly due to hormones.






A Well balanced diet and regular exercises can reduce body fat including excess fat in the bak of your upper arms. When the fat reduces, target toning exercises can ensure the muscles that are displayed are well defined. So to reduce this simple thing is low weighs or the resistance bands can be taken. Once when you consult a physiotherapist, they train you how to do exercises.

CHAIR DIPS:

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Face away from the chair. Place your hands behind you on the edge of the seat, shoulder-width apart. With your hands securely in place, step a foot or two away, straighten your legs and keep heels in contact with the floor. Straighten your arms so that your body is lifted. This is your starting position.

Bend your elbows and lower yourself until your elbows are at 90 degrees, hold, and re-straighten back to the starting position. Repeat.

TRICEPS CABLE PUSH-DOWN:

  • Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  • Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
  • Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
  • After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
  • Repeat for the recommended amount of repetitions.





TRICEPS KICKBACKS:

Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly. Bend your elbows behind you.
Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, and then return to the starting position.
This counts as one rep.


DUMBBELL BICEPS CURL:

Start by holding a dumbbell in each hand at the sides of the body.
Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
Moving with control, lower back to the starting position.
This counts as one rep.

HAMMER CURLS:

  • Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
  • The palms of the hands should be facing your torso. This will be your starting position.
  • Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
  • After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
  • Repeat for the recommended amount of repetitions.





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