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Best Moves To Tone Your Arms!

Are you one of those who avoid buying sleeveless outfits or wear shrugs to conceal your arms? Flabby arms are a common problem that is faced by fat people even after they lose weight from the overall body. Loose fat on arms not only looks unflattering but also makes your sleeveless and short sleeved outfits look bad. What if we tell you with a bunch of some simple exercises your would be able to get toned arms in no time? Though it is hard to believe but why don’t you try them and see the results for yourself to trust us! Before starting with the exercises, it is important to understand about your arm muscles:

1. Biceps: It is a two-headed muscle that lies on the upper arm between the shoulder and the elbow.

2. Triceps: It is the large muscle on the back of the upper limb and is principally responsible for extension of the elbow joint.

3. Shoulder: It is made up of three bones: the collarbone, the shoulder blade and the upper arm bone. The articulations between the bones of the shoulder make up the shoulder joints.

4. Rotator Cuff: A group of muscles and tendons that surround the shoulder joint!

TRICEPS TONING

a) Triceps push

Nothing works towards toning your arms better than triceps push. For this workout, you need to use a set of dumbbells.

How to do?

1. Hold your weights and kneel on your knees with toes touching the ground.

2. Hinge forward from your hips, and bend your elbows at 90 degrees.

3. Unbend your elbows, and extend both of your arms straight back, palms facing each other. Squeeze your triceps, and then return back to starting position.

4. Do three sets of 10 reps.

b) Over head triceps extensions

Overhead triceps extension, also make a valuable contribution to weight loss and muscle building of the upper arm. To do this follow these simple steps:

1.In both hands, grab a heavy dumbbell and hold it above your head, elbows bent, with your upper arms aligned with your ears.

2. Keeping your elbows stationary, extend your forearms straight up so arms are straight above your head.

3. Bend your elbows so you’re back in the start position.

4. Do 3 steps of 15 reps each.

BICEPS WORKOUT

a) Half-moon rotation

You can do this workout without any weights. It is an excellent workout to lose the flab on arms and tone the biceps.

1. Stand straight on the floor by keeping your feet hip-width apart.

2. Stretch your arms straight out to the sides at shoulder height. Keep your fingers together and your palms down.

3. Rotate your thumbs back until your palms face up.

4. You have completed one repetition. Do about 30 of them

b) The bicep squeeze

For this exercise:

1. Sit cross-legged on the floor and hold your weights.

2. Lift up your arms and extend them to your side, palms facing forward and elbows bent at 90 degrees.

3. Keep your shoulders down and your wrists in line with your elbows.

4. Rotate your arms so your elbows are moving to meet each other in front of you. They should be perpendicular to your shoulders.

5. Keep your muscles engaged, and move back to starting position.

6. Do three sets of 10 reps.

TARGET YOUR SHOULDERS

a) Shoulder press

This one targets your shoulders and helps you get those super toned arms in no time. To do this you require weights of around 3-5 pounds and follow the listed simple steps:

1. Stand on the floor by keeping your feet shoulder width apart.

2. Hold a dumbbell in each hand.

3. Now bend your elbows and bring your hands towards your shoulders with your palms facing forward.

4. Press your weights straight overhead while keeping your shoulders down.

5. Lower your weights back to your shoulders.

6. Do three sets of 10 reps.

b) Overhead bend

This exercise is a two-way sword as it not only targets your shoulder but also contributes in strengthening your core.

The right way to do it-

1. Stand on the floor by keeping your feet shoulder width apart.

2. Hold a dumbbell in each hand.

3. Stretch your right arm on top and bend towards your left from your waist.

4. Switch sides and do the same on the left side.

5. Do at least 20 reps.

Just follow the right way to do these exercises on a daily basis and witness the difference in your arms within a week by yourself!

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