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How to Lose Arm Fat Fast at Home


Some areas of the body are only a predisposition to accumulate fat headstrong. Having sung the rest of his body through rigorous exercise, this type of fat will stick out like a sore area thumb.One often stubborn fat is to acquire such arms. Many complain of flab hanging from the upper arms when holding her hands on her waist or arm extends over someone’s shoulder.

In women, flabby arms may be accompanied by fat from the armpit, probably spilled when a garment strapless sets. arm fat can be a trusted murderer important for many people, and the type of fat they would like to get rid of it completely. Many people become very self-conscious, so much so that only resort to using long sleeves.

Here are some simple exercises that, if carried out regularly and accompanied by proper nutrition can help get rid of arm fat quickly.

How to lose arm fat fast at home

1. lifting weights


This is a time of exercise to reduce fat tested arm and have toned arms. It is also effective to eliminate belly fat exercise strengthens the core. For this exercise, you must select a household item for use as a weight. You can use a bottle of cold drink 2 liters water bottle for this exercise. If you have a pair of dumbbells at home that works very well. The goal is to reach out for something that weighs around a kilo. Avoid using something fragile or valuable. The projector can fall and break, so be very careful with your choice.

Keep that element with both hands and pull it over your head. Your arms should be straight, as this is the starting position. Now lower the weight, taking behind his back. It is necessary to reach it as low as possible. Make sure you do not hurt yourself. The weight above his head, again appears. The slower moving arms, more toned arms will get. It is important to keep your arms close to your head and ears. Also try to practice this exercise in the mirror if you can, it will help to improve the style. You need to do 3 sets of 20 repetitions, which means that it will move the item 60 items above his head. After each game you can take a break for a minute. Increase the weight or time after each week will help tone muscles effectively.

2. Dip President


Exercise Chair immersion specifically targets the muscles of the upper arms, called the triceps, and helps tone sagging skin or sagging in that area. Place a chair against a wall and sit on the edge of the chair with arms gripping the edges of the sides of the chair. With your heels firmly on the ground and apart from each other, tightening his grip on the chair, and brought forward so that her buttocks are in the air and out of the chair. Holding the chair, lower your body towards the floor and bring it back up. Repeat these movements 20 times. Sit back in the chair and relax for 30 to 60 seconds. Repeat 5 to 10 times. Do this exercise twice a day.
Tip for beginners:
Keep your knees close to his chest when exercise is performed for a better balance.

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3. Push


Pushups are a great way to tone your arms. Sit on the floor with your legs bent inward from the knees and buttocks resting on top of the lower legs. Assume the position of the teeth by placing your palms firmly on the floor, fingers facing forward, and rising up on his knees. Slowly lift your knees on the floor so that your arms are straight. Bend your elbows and lower your body until your chest is 2 to 3 inches from the floor, then push up. Repeat this exercise 25 times.
Do this exercise twice a day, increasing the number of pushups as you become stronger.

4. Push wall


Whether you are performing pushups on the floor or against a wall, the same rules apply. The same applies to this exercise in conjunction with other aerobic exercises for maximum benefit. Stand facing a wall with your legs slightly apart. It should be kept in at least an arm’s length away from the wall. You can go beyond that for more advanced training. Stretch your arms out in front of his chest, palms touching the wall. Bring your palms closer to each other by a small grip that will stimulate your triceps more. He leans forward, toward the wall so that your elbows bend at the bottom, your body goes diagonally and are standing on your toes with heels raised. Push back from the wall again, straighten your arms and standing on his heels. Repeat these two movements in the series 20 times. Bring your arms down at the sides and relax for 10 to 15 seconds. Repeat this exercise 20 times.

Do this exercise twice a day.

5. Scissors


This is another simple exercise that can also It is performed as a first exercise routine. Tones and strengthens the arms. Stand with your legs and feet apart. Stretch your arms out in front of you in the form of the letter “V”. Bring arms to cross each other in the shape of the letter “X”. Go back and forth between the “V” and “X” positions 20 times. Rest your arms at your sides and relax for 10 to 15 seconds. Repeat the exercise 10 to 20 times.

6. Swivel arm


This is a simple exercise that can be done individually, or as the first exercise for any exercise routine to reduce arm fat. Along with reducing fat, it serves as a good warm-up exercise. Stand with your feet slightly apart. Extend your arms on each side, keeping them parallel to the floor. Ball his hands into fists. Begin rotating fists to get his arms moving clockwise quick movements. Do this until you have rotated the arms 20 times. Bring your arms down at the sides and relax for 15 seconds. Repeat the exercise 10 to 15 times. Do this exercise twice a day, or more often if possible.

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is a simple exercise that can be done standing outside his office when you go to take a break, or in the kitchen while you wait for your toast to pop out of the toaster.

7. An arm Triceps Dips


The hollow of a arm triceps an effective exercise to lose arm fat that focuses primarily on the triceps – the back of the arms where most of the fat is deposited. Being a powerful toning exercise that can be included in the plan 1200 calorie diet and exercise. The best thing about this exercise is that no equipment to do it is absolutely required. All you need is some free space in your room.
Sit on the floor with your legs and feet tied together, with your knees bent and feet placed flat on the floor. Place your hands on the floor about a foot behind your hips, palms remain wide shoulders and fingers pointing toward your back. Now, raise your hips off the floor stretching arms. Bend the right elbow to reduce your hips as close to the ground as possible without touching it. Straighten your right arms and bend your left elbow to your hips down again so close to the ground as possible. Repeat on alternate sides.

8. Lateral Raise one arm


The only side arm is raised toning exercise full power arm that helps lose fat fast short arms and agitate. This exercise is also effective in strengthening the core muscles. Start in a pushup position with your knees and hands placed directly under shoulders, holding a water bottle of 600 ml or similar weight in the left hand.
Now, lift your torso up until your right hand is completely straight and the left arm is raised parallel to the floor. Keep abs engaged and stable torso and hold this position for a while. Then slowly lower your body to the starting position. Repeat the exercise shifting the weight to the right arm.

9. Opposite Arm and Leg Lift


This is a amazing for toned arms that strengthens muscles both arm and leg and extends to the back exercise. Therefore, it should be included in ectomorph workout plans for better muscle growth and training. This exercise is also beneficial for improving balance and improving posture.
Put on all fours with your knees placed directly under your hips and your palms placed directly below the shoulders. Now, raise your right arm forward and stretch the left leg back at the same time. Create a strain on the back when bending the foot. Hold for a few seconds and then return to the starting position. Repeat using your left arm and right leg. Repeat 15 to 20 times on both sides.

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