how to lose arm fat get rid of flabby arms in one week
arm fat is one of the most troublesome types of fat often lingering even after
you've slimmed down it doesn't let you wear clothes that reveal too much it can
make you self-conscious and that won't do it's time to act in
this video you'll find the most effective but also simple exercises that will
help you tone your arm muscles and eliminate that nasty layer of fat that covers
them naturally this won't happen overnight but if you stick to your
training routine you'll see amazing results pretty quickly but
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updates on the bright side of life crisscross exercise or scissors
exercise you ready okay stand straight and lift your arms so that they're
positioned at shoulder height your feet should be slightly apart stretch your
arms to the sides and then move them in a crisscross pattern imitating the
movements of a pair of scissors your right arm should overlap your
left one in front of you during your next move your left arm should go over your
right one repeat this exercise approximately 20 times don't lower your arms even
if they start to hurt rest for 10 to 15 seconds put your
arms down you can shake them a bit now do one more set this exercise is not only
effective but also pretty exciting due to its cardio effect in high speed the
scissors exercise is a perfect warm-up it heats up your body and
increases your heart rate hands up hands down exercise stand
straight with your feet slightly apart slowly lift your hands up into the air
and then bring them down after some time start to increase the speed repeat
these movements for about 30 seconds try to be as fast as possible but
don't get over enthusiastic you don't want to injure yourself let your arms rest
for 10 seconds relax your hands.
arms and shoulders are you ready for one more
set then go [Music] this is a simple exercise that's fun to do but
at the same time it works your whole arm it tones the
muscles which makes your arms look slimmer wall push-ups exercise to perform
this exercise you'll need a wall but that shouldn't be a problem right hey you
can always borrow your neighbors wall they won't mind now stand straight
facing the wall now take two steps away from it place your hands on the wall
your arm should be extended push your whole body towards the wall and brace
yourself with the help of your arms stay in this position for a short
while after that force your arm muscles to return your body
to the starting position repeat this 20 times think about how lucky you are that
you don't have to do a standard push-up exercise which is a nightmare for any
beginner this push-up variation is much easier than a standard
one but it's still pretty effective now move to the starting position facing the
wall and rest for 10 seconds are you ready for another set do 20 more wall
push-ups [Music] [Music] this exercise gives a nice shape to your arms
and toned your back as well on top of that the wall works
as a kind of resistance this increases your arm and back strength more
effectively arm circles exercise if you want to make your arm workout even more
exciting include the arm circles exercise stand up straight your feet
should be slightly apart your arms should be stretched out to the sides and
lifted the shoulder height begin to do circular movements with your arms first
clockwise and then counterclockwise repeat this motion twenty times ten
clockwise and ten counterclockwise relax your arms shake them a
bit and let them rest for 10 seconds do one more set if you feel like making
this exercise more difficult try bigger circular arm movements you'll
immediately feel more pressure plank exercise this exercise isn't a walk
in the park or even know walk on the plank me Rd however you don't need to hold
the plank position for hours let's start with something simple lie on the floor
if you have a yoga mat it's a good idea to use it flex your elbows
and prop up the upper part of your body your lower body
should be supported by your toes stay in this position for 15 seconds remember
that your back should be perfectly straight great job now you can lie down and
relax for 10 seconds resume the plank position and hold it for 15
seconds this exercise has several benefits first of all it strengthens your arms
and removes the useless layer of fat covering them secondly a plank is also
really effective for your legs and the whole core of your overhead bends
exercise stand straight with your feet apart you can either
ball your hands into fists or take a towel in your hands and stretch it over
your head bend to the right with your arms outstretched over your head return to
the initial position now bend to the left with your arms still
outstretched over your head repeat this movement 20 times be careful not to pull
a muscle don't hurry you have enough time rest in the standing position for
about 10 seconds do one more set this exercise has a double benefit not
only does it strengthen your shoulders but it also tones
your side muscles chair dips exercise this exercise will demand a chair that's
not too high or something similar that is two feet higher than the floor take
one step away from your chair your back should be turned toward it put
your hands on the edge of the seat keep your upper body straight with your feet
placed firmly on the floor bend your knees lower your body toward the floor but
don't touch it you need to stop several inches above the floor raise your
body back to the initial position when moving up try to use mostly your arms
repeat this movement 10 times this exercise will effectively strengthen and tone
not only your arms but also your back it may seem difficult at first but if you
repeat it often enough you'll soon feel that it's getting easier
to perform this particular movement all the exercises described here become most
effective if you do them twice a day up just one more thing when you start
getting rid of body fat you will automatically make your arms smaller
thus the best course of action is to exercise your body muscles at least three
times a week for no less than an hour and a half make sure you include the
biceps toning exercises you've learned about in your training routine on
top of that try to add 90 to 180 minutes of intense
aerobic exercises to your weekly activity surprisingly getting more sleep will
also speed up the slimming process and don't forget about the importance of a
healthy diet the main principles of such a diet are as follows instead
of indulging in high-calorie processed.
foods that are full of fat and sugar add
more vegetables and fruits to your diet say no to processed meats such as
sausage hotdogs ham corned beef and canned meat overeating this type of
meat leads to obesity cut down on the amount of sugar you
consume daily according to statistics Americans have 22 teaspoons of sugar per
day the amount recommended by the American Heart Association is six teaspoons
for women and nine for men you should remember that sodas energy
drinks fruit juices cookies cakes and ice cream contain loads of sugar as well
drink as much water as you can preferably no fewer than eight cups a day water
helps you to eat less and speeds up your metabolic rate eat less salt to
do so you should also avoid processed and packaged foods
the products that contain the largest amount of salt our chips crackers canned
beans and soups cheese pickles frozen dinners processed meat and fish sausages
and salad dressings ketchup in mayonnaise and fast food did I
leave anything out so do you know any other exercises that effectively remove
arm fat tell us about them in the comments below and if you want to have a slim
body with toned arms hit the like button stay healthy and beautiful on
the bright side of life
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