Because of our current lifestyle, more and more people are suffering from overweight and obesity. Unhealthy diet, nibbling and lack of physical activity are all factors that promote accumulation fats in the body and deformity of the silhouette, especially in certain areas such as the back or arms. If you are one of those people who can not stand seeing the backs and the loose skin of their arms, here are 4 targeted, simple and effective exercises to get rid of the fat and tone your arms.
Before speaking directly about the exercises to be done, it is important to remember that to maintain a harmonious body and a healthy weight, it is essential to review and correct your lifestyle. Here are some tips to adopt on a daily basis:
Adopting good eating habits:
Focus on the consumption of fresh, natural foods rich in antioxidants and nutrients essential to the body's functioning and forget everything that is junk food, processed foods, too fatty or too sweet. Avoid also snacking between meals, and replace your food cravings with fruits or dried fruit.
To hydrate sufficiently:
To ensure optimal hydration and purification of your body, it is recommended to drink at least 1.5 liters of water per day. You can also boost your metabolism and fat burning by consuming teas, herbal teas or detox waters.
Have regular physical activity:
Walking, cycling, swimming or any other kind of physical activity, at a rate of 15 to 20 minutes a day is largely enough. In addition, activate your blood circulation, these exercises allow you to tone up your muscles and boost your metabolism.
Less stress :
Faced with stressful situations, large amounts of cortisol are secreted. This hormone has a pro-inflammatory effect whose body protects its internal organs by wrapping them in fat.
Exercises to eliminate fat from the back and arms:
To perform these exercises, you will need dumbbells of 2 pounds. Do 3 sets of 15 repetitions for each exercise, and repeat them 3 times a week. The results will be visible from the 3rd week.
The Push & Touch
This exercise targets the muscles of the shoulders, chest and upper back.
Stand with your feet spread apart at shoulder width, arms along your body. Hold your dumbbells in your hands with the palms facing forward. Lift your arms at shoulder height so that the back of your arms is parallel to the ground. So stay for a minute, time to feel a burning sensation. Then slowly lift your arms over the head with the palms pointing backwards. Stay a few seconds, then lower your arms to the shoulders, hold the position for a few seconds, then slowly release to return to your original position.
Horizontal Rowing with Circular Motion
This exercise aims to tone the upper and middle muscles of the back, as well as the biceps.
While standing, take your dumbbells, bend your knees slightly, then bend your chest forward so that it is parallel to the floor. Stretch your arms along your body, then folding and unfolding the elbows, make a rotating movement of the arms. Repeat in the opposite direction.
The inverted fly
This exercise tones and strengthens the muscles of the shoulders and upper back.
While standing, knees slightly bent, tilt your bust forward to form an angle
of 45°. In front of your knees, place your hands face to face holding your dumbbells. Then slowly lift your arms towards the shoulders, bending your elbows slightly and squeezing the shoulder blades. Please stay at a level slightly lower than the shoulders and keep your back straight, throughout the exercise.
The elbow kiss (elbow kiss)
This exercise requires the muscles of the bust and shoulders.
Always in a standing position with your feet spread apart shoulder width, stretch your arms in front of you holding your dumbbells. Then bend the elbows to form a 90 ° angle and position your palms facing each other. Stretch your arms to the sides and bring them back in front of you until your elbows touch, then repeat.