6 simple exercises to get rid of flabby arms
If you have flabby arms and it makes you feel comfortable when you wear shirts or T-shirts without sleeves, then you’re not alone. These too soft parts of your arms are called triceps. Your triceps are the large muscles at the back of your upper limbs and main function of raising arms.
You will need a stable chair for this exercise. Turn your back to the chair and place your hands shoulder width apart on the seat of the chair, arms bent, while your buttocks facing the chair. Your legs should be bent and spread apart as the width of the hips and your back near the chair. Now extend your arms a little more in keeping slightly bent, however. Then slowly bend your arms and lower your body toward the floor until your arms are at an angle of about 90 ° (you feel the tension in the triceps) and then stretching his arms again, go back to the starting position. Repeat 10-15 times.
Lie on the floor by shifting your body weight on your arms, spread to shoulder width. Keeping your elbows close to the body and bending your arms, lower your body. Then return to the starting position. If you find it’s too difficult, change your starting position so that your knees are bent and touching the ground. Repeat 10-15 times.
3. Rear Extensions
For this exercise, you will need dumbbells January-February kilos. Hold your dumbbells and put your knees. Lean your upper body forward from the hips. Bend your arm at a 90 ° angle to bring the dumbbells to your ribs. Now extend your arms back into the hands facing each other. Feel the tension in the triceps and resume the starting position. Do 3 sets of 8-10 repetitions.
4. Triceps Extensions
You can do this exercise while standing or lying on the floor. You need weight of 1 to 2 kilos.While lying on your back, raise your arms over your chest, keeping your arms slightly bent, not locked. Now, bend bends at an angle of 90 ° upwards and the rear so that the weight reaches the ground. Your elbows should be on each side of your head. Lift the weights back to the starting position. Repeat 15 times.
If you are standing:
In the standing position, keep your knees soft, not locked. Stretch your arms up, elbows close to the ears. Now bend your forearm (backward) at an angle of 90 °. Then contract your triceps to extend the arms upward again. Repeat 15 times.
Standing, spread your feet at shoulder width. Take the dumbbells. Bend your knees and upper body forward from the hips. Keep the spine neutral and do not bend the lower back. Stretch your arms down at the base of the shoulders. Now fold the arm backwards until the hands are level with your chest – shoulder blades should move closer to each other. Slowly lower the weight in a controlled motion and feel the tension in your triceps. Repeat 15 times.
6. Pumps on an arm
Lie on the left side, knees slightly bent. Place your left hand on the right shoulder. Then press the palm of the right hand on the ground to lift the upper body, until the arm is tight. Repeat 10 times and switch sides.