Gym Tips To Get Rid Of Arm And Back Fat

By: Padmapreetham Mahalingam
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If you have flabby or jiggly arms and always feel too self-conscious to wear sleeveless shirts then all you have to do is make sure to get your arms firm and fabulous. One of the most common jiggly parts of your arms are the triceps. The triceps are the large muscles that are situated at the back of your upper limb. They are the ones that are responsible for straightening of the arms. One of the pressing questions that most women have these days is how they could lose arm fat easily.

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For women the underarm is the place where the body accumulates fat along with thighs and hips. Without a lot of effort and commitment, you cannot have shapely and toned arms. The more you keep targeting your arms the better and sexy the shape you could achieve over a period of time. Here are some gym tips to get rid of your back and arm fat.

Ways Gym Helps You Get Rid Of Arm Fat

Triceps Dips / Chair Dips
Get moving. To begin with, all you need is a stable and secure chair to perform your exercise without hindrance. When you hit the gym, try to use the bench. Sit on the chair or bench as long as it is able to manage your body weight. To begin this exercise try to sit on the edge of the chair with your feet together. Next step, place your hands on the edge of the seat and the feet have to remain flat on the floor.

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The fingers have to be facing forward and the elbows should be pointing backwards with slight bend. Start by moving away from the bench, remaining in the sitting position and bend your elbows at 90 degrees and allow yourself to go lower towards the floor. Your back has to be erect and closer to the edge of the bench (chair). Then straighten your arms and move your body up back to the starting position. Try to do 20 reps. Doing chair dips can target your triceps.

When you lift yourself up, try to straighten your arms but never lock your elbows. Your elbows have to be in line with your shoulders.

Ways Gym Helps You Get Rid Of Arm Fat

Biceps Curl
Start off by holding weight (dumbbell) in each hand and then stand with your feet wide apart. The palms of your hands will have to face forward. Next step all you need to do is to bend your elbows and then try to bring your lower arms towards your shoulder. Now, lower your arms slowly back and continue repeating.

Ways Gym Helps You Get Rid Of Arm Fat

Diamond Press Up
If you want to get rid of arm and back fat, then try doing push up every day. Start off by facing the mat and then stretch out your arms and legs a bit (go down on your hand and knees). Your complete body needs to look like a straight line. Now, place your hands under your chest and then make a diamond shape (with index fingers and thumbs). It means your hands will have to be placed under the chest. Try to touch your forefingers together and your thumbs together. Thumbs can touch each other or they can also overlap. Bend your elbows to bring your upper body down to the ground. Keep your back straight and hands in the same position.

Allow yourself to lower to the ground and then make sure to do the push up. When doing push up try to keep the elbows in. Pause for 2 seconds at the bottom .Keep your back straight and your abs and chest needs to remain tight. Lastly, you need to straighten your arms to push your body back to the starting position.

Ways Gym Helps You Get Rid Of Arm Fat

Assisted Pull Ups
The first step is to perform pull ups. All you need to do is loop a band on top of the pull up bar at your gym. Then place the foot in the band. Hold onto the bar with your hands slightly wider than shoulder width. Make sure to allow your palms to face each other. Next try to hang at arm's length. Now, you can return to this position, which is known as a dead bang, each time you try to lower your back down. The benefits of pull-ups are that you can do this exercise pretty much anywhere you feel like doing. And for doing this, all you require is a bar and your body.

Make sure to pull your body up in one straight line by bringing the head just above your hands. Compress the shoulder blades together and then try to yank your arms down forcefully. Next, lower the body all the way back down to remain in dead hang (a straight arm hang also referred as dead hang). Try to grab the bar with both hands in an overhand grip and then hang for two minutes. Repeat this activity. Do 8 to 10 reps. Remember to try these gym tips to get rid of back and arm fat.

Ways Gym Helps You Get Rid Of Arm Fat

Triceps Extension
Triceps extension helps to work on fat arms. Try to hold one dumbbell overhead with both your hands. You need to cup or hold a dumbbell head with both the hands and it is important to lift the weight above the head. More importantly, the arms have to be straight in line with your feet-hip, which be wide apart. Next keep your upper arms still and then bend your elbows so as to lower the weight slowly behind the head. Later straighten yours arms. Now return to the start. Do 20 reps.

These are some of the ways you can get rid of arm and back fat.

Read more about: diet and fitness, fat, gym, tips
Story first published: Saturday, October 24, 2015, 5:03 [IST]
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