How To Get Thin Arm At Home
Every person is different and every body is unique. However, there are certain issues that are common for lots of people. One of such issues is flabby arms. Many people have fat accumulated only in this region. The whole body is normal, but your arms maybe on the heavier side. Just follow these simple exercises for arms and you will be happy you did so. There is no need to become a member of a well-known gym and burn a hole in your pocket. You can perform these exercises in your house itself, using the things available. With these arm toning exercises you can make your flabby arms – fabulous in just 2 months. But you need to be determined enough to do so.
Building Muscle in Your Arms
Weight Lifting: This is a time tested exercise to reduce arm fat and have toned arms. It is also an effective exercise to remove belly fat which strengthens the core. For this exercise, you need to select an item from your home to use as a weight. You can use a 2 liter cold drink bottle or a water bottle for this exercise. If you have a pair of dumbbells at home it works out just fine.
Work your biceps: This is the 2-part muscle at the top of your upper arm connecting your shoulder to your elbow joint. Your biceps help you curl your foreman towards your body and upwards. Toning this muscle gives a toned look on the front of your arm.
Strengthen your triceps: This 3-part muscle at the back of your upper arm connects the back of the shoulder to your elbow joint. The tricep helps your arm extend overhead or in backwards motion. Toning the triceps helps prevent the look of “flabby arms”.
Chair Dips: This is an effective fat reduce exercise that not only tones the arms, but also the back muscles. For this workout you need to choose a bed or chair, which is a little higher to the ground. Anything that will be stable on the ground is a good choice. A soft cushion sofa may not be the best idea; it will make the toning exercise harder to perform.
Tone your deltoids: This muscle attaches to the top of your shoulder and to the middle of your upper arm bone. It helps you raise your arm out to the side, forward and back. Toning this muscle helps provide a very defined looked to the upper part of your arm.
Include chest exercises: Doing plenty of push ups and planks can do wonders for the area near your underarms next to your chest. Toning all the muscles around your arms will give you a more thorough workout and the most defined look.
Counter Push Ups: The counter push up is an amazing exercise to tone arms that can be done using a table or kitchen counter, as the focus of this exercise is on stability. You need to face the counter with your arms on the edge of it and your feet touching the base of the counter. Move back from the counter until you feel your body leaning forward on tiptoes.
Push Ups: Push ups are the ultimate ab workouts for 6 pack without equipment. It is the perfect exercise for toned arms and strong core. The normal kind of push ups will help you to strengthen your muscles. It may be a little difficult at first, to gain balance. It is better to practice push-ups by balancing on your hands and knees (not hands and toes).
Scissors: This exercise can be really fun to perform and will help you lose arm fat extremely fast. It is one of the best cardio workouts to lose weight. This exercise as mentioned in the name resembles a scissors being opened and closed. You need to begin by standing straight and lifting your arms to shoulder height, in front of you.
One Arm Tricep Dips: The one arm tricep dips in an effective exercise to lose arm fat that primarily focuses on the triceps the back portion of the arms where most of the fat gets deposited. Being a powerful toning exercise it can be included in the 1200 calorie diet and exercise plan. The best thing about this exercise is that absolutely no equipments are required for doing it. All you will need is some clear space in your room.
Forming an Exercise Plan
Perform many reps with light weights: Since your goal is to lose fat without bulking up your arm muscles too much, it’s best to start with fairly light weights. You should be able to perform an exercise for at least 15 to 20 reps without gasping for air or feeling your muscles burn excessively. This trains your endurance, so you stay fit but do not develop large muscles.
Rest for 30 to 60 seconds between sets: Your goal is strong but skinny, so you shouldn’t be pushing your limits. If you feel the need to rest for more than a minute, move down to lighter weights.
Arm Circles: This is yet another classic exercise for arms that is included in most exercise regimes in order to tone and shape the flabby arms. You can do this exercise with or without weights. Being a low impact exercise, it can be done while following the vegan 7 day meal plan. You can hold two 600 ml water bottles in two hands while doing the arm circles.
Single Arm Lateral Raise: The single arm lateral raise is a power packed arm toning exercise that helps to lose fat fast from the arms and cuts out the jiggle. This exercise is also effective in strengthening the core muscles. Begin in a push-up position with knees and hands placed directly under the shoulders, holding a 600 ml water bottle or any similar weight in the left hand.
Perform two or three sets for each muscle group: For pure endurance training, you could do 2 sets of 20 bicep curls, then move on to 2 sets of 20 tricep dips. If you wouldn’t mind building up a little arm muscle, try 2 sets of 15 or 3 sets of 12 with somewhat heavier weights.
Half-Moon Rotation: Exercises to lose arm fat and tone the arm muscles don’t always need to be high intensity and exhaustive. Even medium intensity exercises that involve slow and controlled movements can also tone arm muscles effectively. The half-moon rotation exercise engages the major muscles of the shoulders and arms the biceps and triceps.
Divide your time between each muscle group: For best results, exercise each muscle group in two different sessions per week. For example, exercise your biceps and triceps on Monday; your triceps and deltoids on Wednesday; and your deltoids and biceps on Friday.
Opposite Arm & Leg Lift: This is an amazing exercise for toned arms that strengthens both the arm and leg muscles and stretches the back. Therefore, it should be included in the ectomorph workout plans for better muscle growth and formation. This exercise is also beneficial for enhancing balance and perfecting the posture.
Including Other Exercises to Tone Arms
Sign up for a beginners weight lifting class or a session with a personal trainer: Learning proper form is essential to lifting weights. If you’re unsure of the proper form or exercises to help build and tone muscle, learning from an expert may be helpful.
Include adequate cardio exercises each week: Spot-training or losing weight in one specific area of your body is impossible. However, including regular cardio can help you lose weight, decrease body fat and achieve thinner or smaller arms.
Consider doing body weight exercises that tone and burn fat at the same time: Intervals with dynamic exercises that work your entire body can reduce inches on arms, waist, hips, legs and more. In addition, intervals help burn calories which can decrease body fat and support the look of smaller arms.
Eating for Toned Arms
Watch calories or portions: If you feel that weight loss will help aid in toning your arms and helping them get smaller, you will need to watch calories or portion sizes of foods to help you reach your goal.
Eat a well-balanced diet: Healthy weight loss depends on a well-balanced diet. Including all five food groups into most of your meals throughout the week is a key component of a healthy and well-balanced diet.
Choose healthy snacks: Snacks can be a part of a healthy diet, but should be monitored – especially when your goal is weight loss.
Drink adequate water: Fluids are important for a healthy diet, weight loss and exercise. Being dehydrated can lead to weight gain and impede athletic performance.
These exercises will help you strengthen and tone your arms. They won’t help you melt the fat off your arms, but they can help you lose weight across your whole body and reveal the muscles you worked so hard to build.