Wednesday 26 February 2014

Exercises to Ditch Arm Flab Forever

That infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment! In order to tone the backs of your arms, which is where your triceps muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the triceps?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.
Arm-Flab Fighting Routine
  • Perform as many repetitions as you can in 30 to 60 seconds
  • Do not rest in between exercises
  • Be sure to drink half your body weight in ounces of water daily. That means, if you weigh 100 pounds, you need to drink 50 ounces of water. Water will help you feel fuller and more alert. Always remember to drink it cold as it will raise your metabolism from the work it takes to heat the water to body temperature.
1. Thumb downs: Stand with your feet in a wide stance and point your toes outward. It is important to note that your knees should be in line with your toes. Keep your spine in a neutral position, chin up and hips pulled in. Next, fully extend both arms outward (right arm directly over right knee and vice versa) with your hands in the thumbs-up position. Next, rotate the thumbs in and downward (as if you were pouring a bottle of water). Slowly lower your arms, thumbs brushing closely inside the thighs until they meet (starting position). Then in one quick, sweeping action, raise the arms up as high as possible following the same angle as the descent. Repeat this movement as many times as possible in 30 to 60 seconds.
2. Bridge the gap: Stand with your back against a corner. Walk your feet forward, keeping only your head and back against the wall. Raise your arms up 90 degrees with your elbows bent. Squeeze your shoulder blades together while contracting your triceps and drive your elbows back into the walls to lift your body off of it. You'll end up in a standing position. Retract and repeat as many times as possible in 30 to 60 seconds.
3. Hands of time: Start in a standard push-up position (with your feet fully extended outward and your hands directly under your shoulders), slightly pick your right hand off of the ground, and begin to perform as many counterclockwise circles as possible for 15 to 30 seconds. Then quickly switch directions (clockwise) for another 15 to 30 seconds. Be sure to contract the tricep muscle on the circling arm to maximize gains while doing your best to keep your hips level.
4. Geisha ups: Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips and extend your arms out in front of your body with palms facing the floor and arms positioned shoulder width apart (Child's Pose in yoga). Next, drive your hips forward and fall into a push-up position, attempting to come as close to the ground with your chest as possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize tricep development. Retract to the original position and perform as many times as possible in 30 to 60 seconds.
5. Body rockers: Start in a traditional plank position with your legs fully extended and the upper portion of your body supported with your elbows. Next, replace your elbows with your hands until you reach a traditional push-up position, so your hands are now supporting your upper body. Return to your elbows and repeat as many times as possible in 30 to 60 seconds.

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