Whether one want to tone and define weak arms so that one can wear something sleeveless with confidence or one want to increase muscle mass, working the muscles in the front and back of the upper arms will help one get there. Toned arms give a person much more than just visual satisfaction. The arms toning and strengthening exercises are immensely important throughout life, and the benefits go way beyond looking good in a tank top. Life is a lot better when one is strong, and it’s fun to know I can do just about any task.
Important Arm Muscles that need to be toned
Here we have jotted down the important arm muscles that need to be toned.
• Bicep: The large muscle of the upper arm, a flexed bicep is viewed as a sign of an individual’s strength. Commonly known as the biceps brachii muscle, the bicep rests on top of the humerus bone.
• Triceps: The large muscle in the back of the upper arm helps straighten the arm. It is commonly known as the triceps brachii muscle.
• Brachioradialis: This muscle, situated at the top of the forearm near elbow, helps rotate the forearm both outwardly and inwardly.
• Extensor carpi radialis longus: This muscle next to the brachioradialis is one of the five major muscles that help move the wrist.
• Deltoid: The deltoid muscle controls the majority of the shoulder’s movement and provides the arm more range of motion.
Best Exercises to Reduce Arm Fat
We have all heard many people say they can’t work out as they don’t have enough time to go to the gym or they don’t have the proper equipments. Now, you do not need to go to the gym to achieve fabulously toned arms. Below are some of the arms exercises that will help you tone the arm muscles and lose arm fat without weights.
Pike Walk/Pushup Combo
The best exercise to reduce arm fat should include Upper Body: Pike Walk/Pushup Combo. This push-up variation is a great cardio move that works your arms, chest, shoulders, and back. Do this exercise with the following instructions.
At first stand with your feet together and arms at your sides. Next bend over and place the fingertips or the hands on the smooth floor in front of you. Then steadily walk the hands forward into plank position and do one careful pushup. Keeping the hands in place, walk your feet up until they are as close to your hands as possible. That’s one rep.
Chair Dips
The best exercise for arms must include Chair Dips. For this exercise, one needs to choose a chair or a bed that is a little higher to the ground. The furniture must be at least 2 feet higher than the ground. One should have 2 feet of free space in front of the item, to perform this exercise with ease. Face away from the furniture and place the hands on it. The arms should be shoulder width apart.
Move two to three steps away from the furniture; keep the upper body straight. This is your beginning position. Bend the knees to match the furniture. Bend the elbows and move the whole body to the ground, the aim is to touch the floor. Come back into the normal position. One need to do three sets of 20 reps, every day.
Push ups
The normal type of push ups will help you to strengthen the muscles. It can be a little difficult at first, to gain the balance. It is better to practice push-ups by balancing on the knees and hands. First start off with the knee push ups and then you can go in for the normal ones.
This exercise will strengthen the muscles and tone them to the maximum. Do three sets of 10 reps every day, to get the best results. This is an effective muscle building exercise, do try it out.
Weight Lifting
The best exercise for arms at home should include weight lifting. For this exercise, one needs to select an item from one’s home to use as a weight. One can use a 2 liter cold drink bottle or a water bottle for this exercise. Hold that item with both the hands and lift it over the head. The arms should be straight, as this is the beginning position. Now carefully lower the weight, by taking it behind the back. One needs to reach it as low as one can.
Bring up the weight above the head, again. The slower one moves the arms, the more toned the arms will get. It is important to keep the upper arms close to the ears and head. One needs to do 3 sets of 20 reps that mean one will move the item 60 items above the head. After every set, one can take a rest of one minute. Increasing the weight or time after every week will help one to tone the muscles, effectively.
Scissors
The best exercises for arm fat reduction should include scissors exercise arms. This scissors exercise arms, as mentioned in the name, resembles the scissors being opened and closed. One needs to commence by standing straight and lifting the arms to shoulder height. Let’s know how to do scissors exercise for arms?
Stretch the arms to the side and bring them back to the front, the right hand must overlap the left. This resembles an open scissors. One needs to stretch them to the side again and bring them back to the front. This time the left arm must overlap the right. This is a complete rep and this scissors exercise for arms needs to be done in 3 sets of 10 reps every day. This is how how to do scissors exercise for arms, and regular exercise will give you the best results.
Bodyweight Jump Squat
The best exercise to reduce arms fat should include “Bodyweight Jump Squat”. Jump squats are one of the most popular plyometric exercises that get your heart rate up. Do this exercise with the following instructions.
At first Place, the fingers on the back of your head and slowly pull your elbows back so that they are in a parallel line with your body. Next dip your knees in preparation to leap. After that explosively jump as high as you can. When you land, immediately squat down and after that jump again.
Prisoner Squat
The best exercise to reduce fat should include Prisoner Squat. Prisoner squats are extremely good for the beginners—the hand position above the head forces a tall chest and teaches you good thoracic extension. Do this exercise with the following instructions.
At first stand straight as tall as you can with the feet spread shoulder-width apart. Place the fingers on the back of your head. Next Lower the body as far as you can by pushing the hips back and bending your knees. Pause for a few seconds; after that slowly push yourself back to the starting position.
Lying Gluteal Bridge
It is one of the effective ways to reduce fat. This exercise works the core, glutes, and lower back. Do this exercise with the following instructions.
At first lie on your back with the knees properly bent and the feet flat on a smooth floor. Place your arms gently at your sides, palms facing down.
Next Squeeze the glutes and gradually raise your butt off the smooth floor until the body forms a straight line from knees to the shoulders. Hold this position for 4 to 6 seconds; after that gradually lower yourself to the floor. That’s one rep.
These exercises like pushups, planks, scissors exercise for arms are the best arm toning exercises you can easily try out at home. The exercises are really effective and need to be practiced on a regular basis.
