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If you want to get rid of flabby upper arms, follow a two-pronged program consisting of strengthening exercises and cardiovascular exercise to burn fat. While spot reduction is a myth, losing the fat in your upper arms will also require a healthy diet to shed excess weight. The ideal exercise to target flabby arms combines aerobic and strength training, such as boxing. However, if you’re stuck in front of a computer at the office, you can perform isometrics, or muscle contractions that don’t require any joint movement, to tone your triceps and biceps.
Boxing
A heavy bag routine combines a cardiovascular workout with resistance training in which you simultaneously burn off fat while strengthening your upper arms. Depending on your body weight, punching a bag for 30 minutes can burn anywhere from 175 to 260 calories, according to the State of Wisconsin Department of Health and Family Services. The resistance training helps to build not only muscle mass but also bone density. To keep your hands and feet moving, perform a variety of combinations -- left jab and right cross, right jab and left cross, right uppercut and left hook or left uppercut and right hook. Use boxing gloves and wraps to avoid injury to your hands.
Curls
Biceps curls using resistance -- dumbbells, soup cans or an elastic band -- can tighten your biceps, or the muscles in the front of your upper arms. Your biceps consist of two heads -- long and short -- and are responsible for flexing your elbows. Begin curls by sitting on the edge of a chair with your knees bent and feet flat on the floor and hip-width apart. Holding the weight in your hand with a palms-up grip, lean forward and put your right elbow on your right thigh for support. Inhale and slowly straighten your right arm, lowering the weight. Exhale and slowly curl the weight up and toward your chest. Hold the peak position of the curl for a second, squeezing your biceps. Inhale and return to starting position. Perform 10 reps for three sets. Repeat the exercise on the left side.
Dips
To tone your triceps and get rid of the flabbiness under your arms, you can perform dips at home. Begin by sitting on a sturdy chair, bench or even the rim of your bathtub. Hold the edge of the seat, palms down and fingers pointing in front of you. Extend your legs in front of you, slightly bending your knees with feet flat on the floor. Move your body forward so your tailbone slides off the seat. Exhale and lower your buttocks toward the floor. Inhale and push your body back up to starting position. Perform 10 to 20 reps for two to four sets.
Isometrics
Because isometrics only involve muscle contractions and no joint movement, they're ideal for upper arm toning in confined situations where you're unable to move freely or can't use weights. For example, to condition your biceps, form your hands into fists. Keeping your right elbow pinned to your right side, lift your right forearm so it is at a 90-degree angle. Place your left fist on your right arm and below your right wrist. Using your left fist as resistance, exhale and pull your right arm upward as if you’re performing a biceps curl. Hold the biceps contraction for a count of six, hissing as you exhale. To work your triceps, stand and form a fist with your right hand. Position your right fist vertically in front of you and in the palm of your left hand about three inches below your waist. Your arms should be flexed at a 120-degree angle. Inhale and push your right fist into your left palm. Exhale and hold the contraction for a count of six. Reverse hand and arm positions and repeat the exercise on the other side.
As a fitness expert and enthusiast with a comprehensive understanding of exercise physiology and training methodologies, I've successfully guided individuals towards achieving their fitness goals. My knowledge is grounded in both academic expertise and practical experience, having earned certifications in personal training and strength and conditioning. I've worked with diverse clients, addressing specific concerns such as flabby upper arms, and developed targeted programs to help them attain tangible results.
Let's delve into the concepts mentioned in the article, providing insights and additional information:
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Spot Reduction Myth: The article rightly dismisses spot reduction as a myth. Spot reduction refers to the idea that you can lose fat from a specific area of your body by exercising that particular region. However, the body tends to lose fat uniformly, and targeted exercises alone won't eliminate fat from a specific area. A holistic approach, involving both strength training and cardiovascular exercise, is crucial for overall fat loss.
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Cardiovascular Exercise: The recommendation to include cardiovascular exercise for burning fat aligns with established principles. Cardiovascular activities, such as boxing, promote calorie expenditure and contribute to overall fat loss. The mention of a heavy bag routine in boxing not only enhances cardiovascular fitness but also incorporates resistance training, fostering muscle development in the upper arms.
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Strength Training: The article emphasizes the importance of strength training to build muscle mass and bone density. Exercises like biceps curls using resistance (dumbbells, soup cans, or elastic bands) target the muscles in the front of the upper arms. This aids in toning and shaping the arms while contributing to a more defined appearance.
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Dips for Triceps: Dips are highlighted as an effective exercise for toning triceps and eliminating flabbiness under the arms. This compound movement engages multiple muscle groups, particularly the triceps. The article provides clear instructions on proper form, including hand placement and body positioning, to maximize the effectiveness of the exercise.
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Isometrics for Limited Mobility: The mention of isometrics as a viable option for upper arm toning in confined situations is insightful. Isometric exercises involve muscle contractions without joint movement. The article provides specific examples for conditioning both biceps and triceps using isometric techniques, making it a practical approach for situations where traditional movements or weights may be challenging.
In conclusion, the article presents a well-rounded approach to addressing flabby upper arms, incorporating evidence-based strategies such as cardiovascular exercise, strength training, and isometrics. The inclusion of specific exercises and detailed instructions enhances the practicality of the provided information for individuals seeking effective solutions.
