If you have flabby arms and it makes you uncomfortable when you wear sleeveless shirts or T-shirts, then you are not alone. These too soft parts of your arms are called the triceps. Your triceps are the large muscles at the back of your upper limbs and their main function is to reach out.
There are two main causes of flabby arms, the first is age and the second is body fat. As we get older, our skin sags as it loses its elasticity. This can be seen in particular on the upper parts of the hand. The problem is, there is not much that can be done about it. As for the second cause – body fat – we can lose weight to reduce body fat, including arm fat. In addition to proper food, it is also important to tone your muscles with exercise.
These exercises can be done at home, and some of them require 1 or 2 kilogram dumbbells, or more if you want.
-1- Dips
You will need a stable chair to complete this exercise. Turn your back on the chair and place your hands shoulder-width apart on the seat of the chair, arms bent, while your buttocks face the chair. Your legs should be bent and spread apart by the width of your hips and your back close to the chair. Now stretch your arms a little more, keeping them slightly bent, however. Then slowly flex your arms and lower your body towards the ground until your arms are at an angle of about 90 °: (you will feel the tension in the triceps), then stretching your arms again, go back to the starting position. Repeat 10-15 times.
-2- Pumps
Lie on the floor, bearing the body weight on your outstretched arms, shoulder width apart. Keeping your elbows close to your body, and flexing your arms, lower your body. Then return to the starting position. If you find it too difficult, change your starting position so that your knees are bent and touch the ground. Repeat 10-15 times.
-3- Rear extensions
For this exercise, you will need 1 to 2 kilogram dumbbells. Hold your dumbbells and get on your knees. Lean your upper body forward from the hips. Bend your arms at a 90 ° angle to bring the dumbbells closer to your ribs. Now stretch your arms back, the inside of your hands facing each other. Feel the tension in the triceps and return to the initial position. Do 3 sets of 8-10 repetitions.
-4- Triceps extensions
You can do this exercise while standing or lying on the floor. You need weights of 1 to 2 pounds.
If you are lying on the floor:
While lying on your back, raise your arms above your chest, keeping your arms slightly bent, not locked. Now bend your elbows at a 90 ° angle up and back so that the weights reach the ground. Your elbows should be on either side of your head. Lift the weights to return to the starting position. Repeat 15 times.
If you are standing:
In this standing position, keep your knees flexible, not locked. Extend your arms up, elbows close to your ears. Now flex your forearms (backward) at a 90 ° angle. Then contract your triceps to stretch your arms up again. Repeat 15 times.
-5- Rowings
Standing, spread your feet shoulder-width apart. Take the dumbbells. Bend your knees and upper body forward from the hips. Keep the spine neutral and do not bend your lower back. Extend your arms straight down over your shoulders. Now fold your arms back until your hands are level with your chest - the shoulder blades should come close to each other. Slowly lower the weights in a controlled movement and feel the tension in your triceps. Repeat 15 times.
-6- Pumps on one arm
Lie on your left side, knees slightly bent. Place your left hand on your right shoulder. Then, press the palm of your right hand on the floor to lift your upper body, until the arm is stretched. Repeat 10 times and change sides.
If you also want to get rid of the double chin check out this article on exercises for the double chin.