In this article, we will tell you about some of the most effective workouts that can help you in getting rid of your jiggly arms. However, you must remember that along with workouts you also need to watch your diet properly.
Toning your muscles by opting for resistance exercises can also be helpful. So, below are some of the simple exercises that will help you in getting rid of your jiggly arms. These workouts can be performed at home with a set of 1 to 2 kg dumbbells.
Triceps Dips
You can do this workout using a stable chair or a couch.
How to do
Place your hands shoulder width apart on the chair or couch
Make sure your butt is in front of the chair
Now bend your legs on the floor about hip width apart and keep your back close to the chair
Straighten your arms by keeping a slight bend on your elbows
Now push your elbows and lower hips towards the floor until your arms are at an angle of 90 degrees
Push yourself back to the starting point, when your upper arms come close to parallel to the floor
Continue doing this for 15 repetitions
Pushups
Pushups are one of the most effective exercises to get toned arms in a week for it targets your arms and triceps.
How to do
Get on the floor by keeping your hands under your shoulders
To be precise, get into a standard upper plank position
Keeping your elbows close to your side, lower yourself towards the floor
Make sure to keep your body straight
While lowering, bend your elbows along your sides
Modify the pushup by going from your knees if going from your toes feels hard
Work your way up to complete one repetition
Repeat this entire range of movement for 10 to 15 times
Triceps Kickbacks
This workout works miraculously when it comes to your triceps. It’s the ultimate arm workout to get rid of those hideous jiggly arms. Use a set of dumbbells of about 1 to 2 kg and get started. Don’t have weights? No problem; use water bottles or food cans as weights.
How to do
Get on the floor with your knees and toes touching the ground
Take the weights, bend your upper body forward from the hips and bend your elbows at an angle of 90 degrees
Now straighten both your arms backwards with your palms facing each other
You should feel the stretch on your triceps
Return to the starting position
Continue with this action of bending and extending your elbows for about 3 sets of 8 to 12 repetitions
You can also modify the range of motion by working one arm at a time
Triceps Extensions
You can do this workout both by standing and lying on the floor. Do this by using your weights of 1 to 2 kg. This targets your shoulders and triceps and gives you those lean and toned arms.
How to do
Stand on the floor by keeping your knees soft and not locked
Straighten your arms overhead (with weights in your hands) by keeping your elbows next to your ears
Now bend your elbows at 90 degrees and squeeze your triceps to straighten your arms
This is one repetition; keep doing it for 15 repetitions for best results
If you are lying on the floor, do the following:
Lie on your back with weights in your hands
Raise your arms above your chest keeping your elbows slightly bent (without locked)
Bend your elbows at 90 degrees so that the weights touch the ground
Make sure your elbows are on either side of your head
Lift the weights back to the staring position
Repeat this entire range of motion for 15 repetitions
One Arm Pushup
This particular exercise also works great on your arms. It will not only help you in losing fats, it will also strengthen them.
How to do
Get on the floor by lying on your left side
Keep your knees slightly bent
Place your left arm on your right shoulder
Now press your right arm on the floor until it’s straight and lift your upper body using the right arm
Make sure you use all the strength on your right arm to lift your body
Repeat this 10 times on both the sides
So, these were some of the few simple yet effective exercises to tone your jiggly arms. Spend time on these along with watching your diet to see visible differences in the shape of your arms.
source:http://www.timesfull.com/
No comments:
Post a Comment