Arm fat is prevalent nowadays in both guys and girls.The arm is one of those areas of the body which is vulnerable to aggregating fat super fast. once you attain fat around your arms you start disliking your arms .you begin wearing full sleeves and hide them from getting caught and start avoiding sleeveless dress section and eventually and most importantly you lack confidence.Every guy likes to flaunt his muscular arms wearing nothing but vests and walk around, whereas girls want to wear sleeveless and showcase their beautiful slim arms.
There are indeed comfortable and practical exercises which you can perform at home which will help you bring your muscle closer to the skin and also help you lose that stubborn fat which will eventually make you look aesthetically better.
Before that one question that comes to mind is that – what exactly causes arm fat?
What is the Cause of Arm Fat?
As the arm fat is mainly due to the aging phenomenon as well as by not doing any physical activity at all .once we start aging we tend to become slow, our body starts storing more fat rapidly, and reduced metabolism is also a factor that leads to this problem. Metabolism slows down your aging and hence means burn fewer calories, and eventually, this condition leads to arm fat also gets distorted, and therefore our body keeps storing more and more fat because we stop working more.How to Burn Arm Fat Faster
There are some of the best, effective and universally accepted arm fat buster exercises approved by some of the best trainers themselves.
They are as follows:
1.TRICEPS DIPS ON FLOOR
Keeping your elbows pointing behind you and your forearms perpendicular to the floor or you can use a chair as well, now gently bend your elbows to lower your body straight down towards the floor(make sure your hips don’t touch the floor). If you wander forward, you could end up straining your shoulder.
How far you bend your elbows depends on how long your triceps are. Start by turning your elbows to 90 degrees.Keep your abs tight from injuring your spine. Once you master that, make a move more challenging by bending your elbows further. Eventually, you should be able to turn your elbows until your biceps is pressed against the base of your forearm.
Pause, then press through the heels of your hands to straighten your arms thoroughly, making sure to lock your elbows at the top of the move.
2.WALL PUSH UPS
To do this, place both your hands on a wall standing a little farther than arm’s length away, Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart.Then kick your legs out and stretch your body till you are on your toes. Push forward towards the wall using the balance of your core and hands, and then push back to the original position to complete one pushup.Hold the position for 1 second. Repeat this till you are confident enough to move to the counter pushup, then to the half pushups and then to the standard pushups.
Stand with your Shoulder feet width apart from each other.Raise your both the arms and do not let your elbow bend.Now rotate your fist and try to make a circle with it. If you can’t do it, work the rotation with your hands on the shoulders.Be sure not to lift your shoulders, keep them down and relaxed.Don’t bend your arms, keep them always flat.Don’t turn your head, keep it still in line with your back.
Don’t pass the front of your toes with the knees during descent to avoid joint problems.Don’t curve your back during this exercise, keep your abs and glutes constantly tight .Don’t turn your knees inward or outward during the descent phase. If you can not do it, try slowing down your pace.
5.PLANK WITH SHOULDER TOUCH
There are so many different variations of this movement.So what you’re going to do is come down on your hands and knees and this again, this is for beginners. So if you’re just starting into your routine, exercise routine, this is for you. What you’re going to do is go from one side to the other tapping on your shoulder .his is going to create stability. So you’re forcing yourself into keeping your abs in tight and preventing your body from swaying, so you’re able to tap from one side to the other. Never lift or lower the pelvis, make sure that your head, shoulders, and hips are in the same line.Do not rotate the pelvis to avoid decreasing the effectiveness of this exercise.Make sure that your abs and glutes remain tight.If you can not do it, try resting your knees on the floor.
6.PUSH-UPS WITH KNEES ON THE FLOOR
Push-ups are one of the most well-known exercises and work many of the muscles in the arms and upper body. Initially, you might find it a bit difficult but do not worry, and do not get panic and try slowing down the pace. Make your bottom legs rest on the mat. Straight your back and tighten your abs.Then slowly drop down your chest on the carpet and then push back up down and up(pushing the floor away from). Do not bend your back on the way down, your head, shoulders, and hips must always be aligned.Do not strain your neck by trying to look forward instead work staring at a fixed point on the floor.
This is the simplest yet the effective too.You can sit on a chair on just standing straight.Raise your left arm straight overhead, then bend it to your left hand is in the middle of your upper back. Your biceps and forearm should be touching. Do not overdo the push and instantly stop if you feel any pain. Switch side in the shortest time possible.Do not curve your back when you bring your arm backward.
Start off this exercise standing straight with your back and neck straight.Take your gun across your body using your other arm to take it a little further and hold it there.Do not force the movement, stop when shoulder has reached its maximum tension.Switch side in the shortest side possible. Do not rotate your torso, have your shoulders always facing forward.
Start with a push-up position with your shoulders over your hands. Shift your weight onto your right hand and rotate your chest to the left as you raise your left arm. Keep your body in a straight line with your shoulders(i.e., Your head, shoulders and side hip should be in the same line). Hold for 10 to 20 seconds on both sides. For results, you need to do three sets of 5 reps.
Put your hands slightly in front of your shoulders and knees underneath your hips. Raise your knees off the floor lifting your tailbone towards the ceiling. Keep your chest downwards, so that entire weight is on your hands and toes. It should look like an inverted V. Hold for 20-30 seconds. Keep your spine and knees straight. Return to the starting position and repeat five times.