How to get rid of arm fat: 6 simple exercises

Flabby shoulders can make anyone feel uncomfortable, especially in the summer when wearing sleeveless clothing. But, as with fat on the thighs and belly, getting rid of fat deposits on the arms is difficult. The only way to get rid of the accumulation of excess fat in the upper arm is to include a consistent exercise program and reduce calorie intake. We at Joy-pup will show you 6 simple exercises that you can do at home to get the toned, sculpted arms of your dreams.

Circular arm swings

1. Stand on the floor, put your feet shoulder-width apart and stretch your arms in front of you parallel to the floor.
2. Do 10 circular motions with your arms forward to feel the stretch in the triceps.
3. Change direction and repeat 10 circles, only in the other direction.

Bicep Curl

1. Take dumbbells in your hands, put your feet shoulder-width apart.
2. Keeping your shoulders still, bend your arms at the elbow, bring them to shoulder level, while tensing your biceps.
3. Try to lift the weight as high as possible.
4. Hold this position for 2-3 seconds, and then slowly lower the dumbbells. Repeat the same 10-15 times.

Overhead Dumbbell Press

1. Stand up straight, take a dumbbell in one hand.
2. Raise your arms above your head so that your palms are facing up – this is your starting position. Keep your hands close to each other.
3. Slowly put your hands behind your head, bend at the elbows.
4. Hold this position for 1-2 seconds, then return to the starting position again.
5. Repeat the exercise 10-15 times.

Push-ups from the floor on your knees

1. Get into a lying position, bend your knees, legs should come off the floor.
2. Tighten your stomach and buttocks and lower your body down, bending your elbows.
3. Return to the starting position and repeat the movement 20 times.

Triceps push-ups

1. Stand with your back to a sofa or chair and place your hands shoulder-width apart on the edge of the surface. Your shoulders should be perpendicular to your wrist and your fingers should touch your body.
2. Stretch your legs out in front of you, placing your heels on the floor.
3. Slowly bend your arms and lower your hips down until your elbow forms a 90 degree angle.
4. Hold for a few seconds, then rise up and return to the starting position. Repeat the exercise 10-15 times.

Incline push-ups

1. Stand at a distance of half a meter from the wall and place your palms on the wall, slightly wider than shoulder width.
2. Keeping your legs and palms still, bend your arms at the elbows, while inhaling, tilt towards the wall. Keep your body straight and tense.
3. Exhale and push off the wall until your arms are straight.
4. Repeat this 10-15 times.

See also: mistakes during squats.