If you want lose arms it is necessary to follow a healthy, balanced diet, with few calories and still perform physical activity that helps to reduce the fat in this part of the body. It is important to combine aerobic exercise and strength training with low weights so as not to create too much muscle mass and tone your arms. In this OneHowTo article, we’ll tell you the most effective exercises to slim down your arms. Take note and start putting them into practice now!
Steps to follow:
To get lose weight and tone your arms, it is very important to include exercise routines that involve both biceps and triceps. Although exercise is essential, in order to lose weight and avoid the dreaded flaccidity, diet is fundamental combined with physical activity.
The most effective way to lose arm fat is to reduce calories during the activity that we perform because this will increase the calorie deficit and make you lose weight much faster. If you reduce 500 calories in your daily diet, you could lose up to a pound a week. It is also important that you base your diet on fruits, whole grains, vegetables and high fiber foods that will satiate you. Do not drink alcohol or carbonated or caffeinated drinks; drink mostly water to flush out toxins and hydrate yourself.
You cardiovascular exercises they are necessary to lose the arms because they help to burn calories and raise the pulse. It is necessary to use machines that involve arm movements, such as using the elliptical, arm bars, rowing or even activities as complete as swimming or boxing, with which the whole body is worked. You could also do an intense walk with dumbbells in your hands and move your arms at the same time to tone them. It is recommended that cardiovascular training sessions last between 60 and 90 minutes, 4 or 5 days a week.
You exercises you do with weights, in addition to helping you lose weight, will tone and strengthen your biceps and triceps. The triceps is in the back of the arm and the biceps is in the front, and it is very important to work both when using weights. It should involve flexing and extending the elbow so that both muscles work. You can perform this type of training sitting or standing. It is recommended to do 3 sets of 8 to 10 repetitions per routine. Before and after any training, remember to stretch your muscles to avoid injury.
If you don’t have dumbbells or weights, you can use 2 half-liter water bottles and perform exercises both on the street and at work. Take a bottle in each hand and with your palm looking forward, bend your elbow at a 90 degree angle, then straighten your arm again. Be very careful when stretching your arm so as not to force the joint, you should do it gently. It is best to perform slow movements with a series of 20 repetitions.
Another exercise to work your arms and achieve weight loss and toning is with the elbow extension. The weight or bottle you use should not be too heavy at first so that it tones and does not increase the volume too much. You should only get on your knees on a comfortable surface, keep your back straight, take the weight and raise an arm above your head. Then you must fold it up and keep it glued to your head. You should do the exercise first with one arm and then with the other. Repeat the movement 15 times in 3 sets.
Another very simple exercise that does not require any weight is the following. Stand in front of the wall, you will have to support your palms with your fingers facing upwards and with your arms straight. Then, you should flex your arms and hold for about 5 seconds. After that, you should return to the base position and repeat the exercise 15 times. Over time, you can increase the number of repetitions.
One last exercise to lose weight and tone arms is dead weight with dumbbells, which, in addition to working the arms, exercises the buttocks, femoral and lower back. Bend your knees, take both weights and lean your back forward with your arms stretched out to the floor. Then, get up and raise both flexed arms with your elbows out. You will have to perform 3 sets with a medium or low weight if you are a beginner. It is better to do it well than to strain your back.
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