HOW TO TIGHTEN ARMS AFTER LOSING WEIGHT WITH PHYSICAL EXERCISE?

arm workout
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Fat accumulated on untrained arms and hanging stretched foam after losing weight may resemble wings that can easily be removed with physical exercise.

You can get rid of them with physical exercise such as by training triceps, which we tend to use little on a daily basis.

You can get rid of the “wings” under your arms by training your triceps. The Medical News Today portal provides step-by-step instructions for training your arm at home or in the gym.

These are more common in older and overweight people. As the body ages and physical activity decreases, muscle tone decreases. The main arm muscles are the biceps and triceps. The first is at the front of the arm and the last at the back.

Triceps are often weaker because the body does not use them directly for lifting or carrying. Strengthening the triceps can trim the excess fat and skin on the arms. Long-term change also requires changes in your diet and exercise regimen.

Some physical exercise recommended

Warm up

  • marching on the spot,
  • arm and shoulder circles,
  • alternating knee lifts,
  • arms outstretched over head,
  • slight bends on both sides.

Warming up for 10 to 20 minutes before training reduces muscle injuries.

Some exercises should be performed with small dumbbells. Alternatively, water bottles can be used.

NB! It is recommended to choose the difficulty with which training becomes difficult during the last repetitions of the exercise.

From the list of exercises, you could choose four or five exercises and work out a few times each week. Repeat the exercises 10-15 times.

1. Triceps curvature



Sit on a stable bench or on an equally high surface. Grab the edges of the chair and lift your weight off the chair to your hands. Hands should be behind the body, elbows at right angles. Bend your hand to lower your body and raise yourself again.

2. Arm curves



When doing arm bends, make sure that the body is in a straight line. The only points that touch the floor are the toes and palms. Place your hands under your shoulders and stretch your arms out, slowly bend your elbows almost against the ground and push your body up again with your arms.

3. Push ups against the wall

 

Stand with your arms outstretched from the wall. Place your palms against the wall shoulder-width apart and bend your arms and bring your shoulders against the wall.

4. Plank

 

Be in a curved position, hands directly under your shoulders. The body should be straight, look at the floor so that the neck can be straight. Gently strengthen the abdominal muscles. Hold the position for a few seconds to a few minutes.

5. «Astronaut»



Exercise involves many different muscles at once and speeds up the heart rate. Start from a standing position, squat and place your hands in front of your feet. Holding your palms down, jump your feet into the plank position. Do the same exercise upside down and jump back to the squat and up to the standing position.

6. Armrests

 

A three-part exercise that trains the muscles of the shoulder and arm. This should be done with dumbbells. Stand at hip width. Hold the dumbbell in both hands with the palms facing the body. Raise your arms forward to shoulder height and then to your side. Finally, put your hands down back.

7. Raise your arms

 

This exercise deals directly with triceps and requires one dumbbell. The arms should be in line with the ears. Start with curved elbows, then stretch your arms out until they are perfectly straight. Bend your elbows back down until they are in the starting position.

8. “Down looking dog”

 

This yoga position helps to stretch the arm and abdominal muscles. It can also increase flexibility in the hips and shoulders. Start with all fours, knees and hands on the ground. The back should be straight and parallel to the floor. Raise your hips and position the letter V upside down. The palms should be on the ground, but the heels may come off the ground. Keep your abdominal muscles tight, breathe evenly and hold the position for a few minutes.

 

The amount of exercise you need for weight loss depends on your goals. For most people, this can mean 30 to 60 minutes of moderate to vigorous exercise nearly every day.

In any case, the frequency and duration of your exercise program are more important than its intensity.

Adding even moderate strength training to aerobic exercise helps build lean muscle mass, which causes you to burn more calories throughout the entire day, both at rest and during exercise.

 

 

AWESOME AND EASY 20 MINUTE HIIT TRAINING FOR THE BEGINNERS

The 20 minute HIIT training for the beginners hereby is recommended by the TAILOR MADE FITNESS leader CHRIS ANTONI.

Warm up

  • On-site running (20 seconds)
  • Star Jumping (20 sec)
  • Heel lifts (20 s)
  • 5 repetitions

Basic Training

Each exercise should be done for 30 seconds and then rest for 30 seconds. Initiate 2 repetitions, but increase it if you already feel stronger.

 

  1. KNEE LIFT RUN ON THE SPOT

knee lift run on the spot
Photo by Dinielle De Veyra from Pexels

Benefits: strengthens body and foot muscles and raises heart rate. It also helps to improve coordination and flexibility.

2. SQUATS

women making squats
Photo by Anthony Shkraba from Pexels

Benefits: leg and back muscle traiing.

3. PUSH UPS (FOR THE BEGINNERS KNEES ON THE GROUND)

a woman making push ups
Photo by Elly Fairytale from Pexels

Benefits: trains the upper body and strengthens the forearm and wrists.

4. MOUNTAIN CLIMBER

a man doing mountain climber exercise
Photo by Li Sun from Pexels

Benefits: the exercise for the whole body that improves endurance.

5. STEP OUTS

a woman making step out exercises
Photo by Oleg Magni from Pexels

Benefits: trains key muscle groups in the legs, including buttocks, tibia and knee tendons.

6. BENDING THE TRICEPS ON A BENCH

a man bending the riceps on a bench
Photo by Tima Miroshnichenko from Pexels

Benefits: trains triceps and chest muscles and shoulders.

7. PLANK

a woman making a plank exercise
Photo by Li Sun from Pexels

Benefits: internal body muscle strengthener.

8. SIDE PLANK

two women making side plank exercise
Photo by Elly Fairytale from Pexels

Benefits: mainly strengthens side muscles, but also trains the shoulders, body muscles and hips.

9. CRUNCHES

a woman making crunches exercise
Photo by Jonathan Borba from Pexels

Benefits: helps to train abdominal muscles that support the spine and improve posture.

Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level. When your workout consists of a HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region.  Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session. 

Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of a HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.[27]

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