If you have flabby arms and it makes you uncomfortable wearing 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 straighten your arms. 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 because it loses its elasticity. It can be seen in particular on the upper parts of the hand.
The problem is, there isn’t 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 getting the right food, it is also important to tone your muscles by exercising.
These exercises can be done at home, and some of them require small dumbbells of 1 or 2 pounds, or more if you want.
You will need a stable chair to perform this exercise. Turn your back to the chair and place your hands shoulder-width apart on the seat of the chair, arms bent, while your butt faces the chair. Your legs should be bent and hip-width apart, and your back close to the chair. Now straighten your arms a bit more keeping them bent slightly though. Then slowly flex your arms and lower your body back to the floor until your arms are at an angle of about 90 °: (you will feel the tension in the triceps), then extending your arms again, come back up to the starting position. Repeat 10-15 times.
Lie on the floor, resting your 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 floor. Repeat 10-15 times.
3. Rear extensions
For this exercise, you will need dumbbells weighing 1 to 2 kilos. Hold your dumbbells and kneel down.
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 the 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 1 to 2 kilograms weight.
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 the weights reach the floor.
Your elbows should be on either side of your head. Lift the weights back to the starting position. Repeat 15 times.
If you are standing:
In this standing position, keep your knees flexible, not locked. Stretch your arms straight up, elbows close to your ears. Now flex your forearms (back) at a 90 ° angle. Then squeeze your triceps to straighten your arms up again. Repeat 15 times.
Standing, spread your feet shoulder-width apart. Take the dumbbells. Bend your knees and upper body forward from the hips.
Keep your spine neutral and don’t arch your lower back. Stretch your arms straight down, level with your shoulders.
Now, curl your arms back until your hands are level with your chest – the shoulder blades should move closer to each other.
Slowly lower the weights in a controlled motion and feel the tension in your triceps. Repeat 15 times.
6. Push-ups on one arm
Lie on your left side with your knees slightly bent.
Place the left hand on the right shoulder. Then, press the palm of the right hand on the floor to lift the upper body, until the arm is extended. Repeat 10 times and switch sides.