More Tips to Reduce Flabby Arms
Flabby arms, sometimes called bat wings, are a frequent problem area, especially in women who store more fat in their arms than men, mainly because of hormones. A healthy balanced diet together with a constant exercise routine can help reduce fat as well as excessive fat at the back of the arms. Once you’ve reduced fat, you can keep working out to get your arms toned up. Here are a few tips and exercises that can help you reduce flabby arms.
Reduce Body Fat
Reduction of body fat is necessary because the muscles are not visible when they are in a layer of fat. An international health organization recommends many individuals to lose 1-2 pounds per week by reducing a number of calories you consume every day. By engaging in a moderate cardiovascular exercise routine for 8 hours a week and also performing resistance training for a couple of days, you can burn a lot of calories. Consuming healthy balanced diet and low-calorie diet that includes lean protein, low-fat milk, whole grains, and veggies can also help reduce calories in your body.
Triangle Push Ups
According to research conducted by American Council on Exercise (ACE), the triangle push-up is one of the most efficient and safe exercises that help tone flabby arms. The Triangle push up is quite similar to the standard push up, but the difference is that your fingers form a triangle on the floor and your hands a close together. Whenever you get tired of doing the standard triangle push up, you can take the knee position until you’re strong enough to do the standard one. Ensure that you do enough of this exercise daily to get your desired result.
Triceps kickbacks are another great exercise recommended by international bodies. During this exercise, you lean forward at 45 degrees to your waist while holding dumbbells in your hands. Bend your elbows so that your arms are parallel to the floor, and then straighten your arms by pushing the dumbbell back. Keep bending and extending your elbows, while working your way up to completing three sets of eight to 12 repetitions. You work on one arm at a time or both at regular intervals. You can also use water bottles or boxes of food if you do not have dumbbells.
The triceps dips are similar to the triangle push ups because both utilize your body weight for the exercise. Also, this exercise is also recommended by the ACE, and it can be done effectively with a sturdy chair. Sit on the chair and bring your feet forward and your hands on the edge of the chair so your buttocks float above the ground and your fingers pointing forward. Bend your elbows and lower your hips toward the floor. When your arms are close to parallel to the floor, push yourself back to the beginning. For maximum result, do this up to 12 times daily.