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Are you conscious of your wiggling arms whenever you wave goodbye to someone? If yes, here are the two major reasons why you get those flabby arms. First, it comes with age. Second cause is your body fat, getting older, the skin becomes saggy as it loses its elasticity. This is noticeable in the upper parts of the hands. For the second reason, body fat, losing weight is the key to reduce body fat in the arm area. To prevent your arms from getting jiggly, here are exercises you can do at home to make it toned. 1) Tricep Dips Get a stable chair to perform this exercise. Put your hands shoulder-width apart on the chair, while your bum is in front of the chair. Your legs should be bent on the floor about hip-width and your back near the chair. Straighten out your arms but make sure to keep your elbows slightly bent. Slowly bend your elbows and lower your body towards the floor until yourr arms make a 90 degree angle. Press with your arms and push yourself back up to the starting position. Repeat this exercise 10-15 times. 2) Push-Ups On the floor, place your hands under your shoulder. Keep your elbows close to your side and then lower your body. Then, return to starting position. If you find it difficult, change your starting position so that your knees are bent and touch the floor. Repeat this routine 10-15 times. 3) One Arm Push-ups Lie on your left side while your knees are bent slightly. Place your left arm on your right shoulder. Press yur right palm into the floor until it is straight then lift your upper body. Repeat 10 times and switch sides. 4) Triceps Kickbacks Hold your weights and get on the floor while your knees and toes touch the floor. Bend your upper body forward from the hips up and make your elbows bend at 90 degree angle. Extend both arms backwards while your palms face each other. Feel the tension in the triceps and return to the starting position. Perform three sets of 8-10 repetitions. Likewise, this exercise will require 1-2 kg weights. 4) Triceps Exceptions Standing Routine: Stand with knees soft and not locked. Straighten your arms while your elbows are next to your ears. Bend your elbows at 90 degrees and squeeze your triceps to straighten your arms. Repeat this 15 times. Lying on the floor: Lie on your back and raise your arms above your chest. Keep your elbows slightly bent and not locked. Bend your elbows at 90 degrees so the weights reach the floor. Your elbows should be on either side of your head. Lift back to starting position. Make this routine 15 times. 5) Bent-over row Put your feet on shoulder-width apart. Bend your knees and bend your upper body forward from the hips up. Keep your spine neutral. Do not bend your lower back. Make sure that your hands are straight under your shoulders. Bend your elbows back while lifting your arms towards the sides of your chest (your shoulder blades should be pulled towards each other). Lower the weights slowly, in a controlled movement and feel the tension at your triceps. Repeat 15 times. Above specific exercises will help increase your lean muscle mass and putting a stop to flabby arms. However, you must also reduce your calorie intake without risking excessive muscle loss. Be sure to eat healthy, balanced diet. Get at least eight hours of sleep for body’s repair, recovery and muscle buildup. In addition, maintain your exercise program on a regular basis. Be consistent on performing these exercises. Moreover, it is recommended that you drink water to keep you feel fuller and more alert. Dehydration leads to sagging skin as well as increased risk of injuries, so fill in more water to your body. If you want to read this kind of information please like our facebook page and check out other amazing articles. www.HealthierWayOfLife.com www.facebook.com/healthierwayoflife This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Source: http://www.healthdigezt.com/exercises-to-shun-jiggle-wiggly-arms/
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Foto: Shutterstock NEMA potrebe za izbjegavanjem kratkih topića i otvorenih haljina, ovaj trening oblikovat će tvoje ruke, ramena, leđa i trbušne mišiće pa ćeš izgledati savršeno u svemu što odjeneš! Za ove su ti vježbe potrebne bučice i elastična traka, a dobro je imati i udobnu podlogu kako bi izvođenje bilo što jednostavnije. Trening radi tri do četiri dana tjedno, a svaki pokret napravi bez odmora. Cijelu rutinu ponovi ukupno 3 puta. Vježbe: Stajaći prednji potisak - stani u pilates "V" položaj sa skupljenim petama, nožnim prstima usmjerenim prema van, bedrima stisnutima jedno uz drugo, te zategnutim trbušnim mišićima. Bučice drži ispred bokova, s dlanovima usmjerenim prema stropu, a laktovima iza tijela. - ispruži ruke ispred tijela u visini ramena (laktovi neka budu lagano savijeni), čvrsto steži trbušne mišiće, a ramena drži ravno iznad bokova. - napravi 15 ponavljanja. Triceps "brijač" - stani u pilates "V" položaj. Ruke ispruži iznad glave (držeći bučice), dlanovi neka gledaju prema van. Podigni se na prste. - spusti pete i savij ruke, otvarajući laktove prema van i spuštajući bučice iza glave, lagano dodirujući stražnji dio glave prstima. Cijelo vrijeme steži trbušne mišiće. - napravi 15 ponavljanja. Tekst se nastavlja ispod oglasa Veslanje - sjedni s ispruženim nogama i ravnim leđima (možeš malo saviti koljena ako ti je tako lakše držati leđa ravnima), stopala neka budu skupa, a u svakoj ruci drži elastičnu traku koja je omotana oko stopala. - Uvuci trbušne mišiće prema kralježnici, a istovremeno skupi lopatice i gurni ih unatrag dok ruke povlačiš iza sebe (zamisli da pokušavaš pritisnuti dlanove iza leđa). - ponovi 15 puta. Ekstenzija ruku - učvrsti elastičnu traku otprilike pola metra iznad poda. Lezi na leđa s podignutim nogama tako da su nožni prsti u visini trake. Drži obje strane trake u rukama, laktove savij pod kut od 90 stupnjeva iznad kukova, a leđa drži ravnima. - ispruži ruke i podigni glavu, vrat i ramena s poda dok ne budeš iznad svojih prsa (gledaj ravno u svoje noge). Savij laktove natrag pod 90 stupnjeva i glavu spusti na pod. - ponovi 15 puta. Nagib gornjeg dijela leđa - elastičnu traku učvrsti oko metar iznad poda. Spusti se na koljena gledajući prema traci, koljena stavi u širinu bokova, a nožne prste usmjeri unatrag. U rukama drži oba kraja elastične trake, te ih ispruži nisko ispred tijela. - nagni se unatrag držeći leđa ravnima, sa zategnutim trbušnim mišićima. Laktove savij pod kut od 90 stupnjeva i skupi lopatice što bliže možeš. - ponovi 15 puta. Znate li nešto više o temi ili želite prijaviti grešku u tekstu?