UNDERARM AND BACK FAT:SIMPLE EXERCISES

UNDERARM AND BACK FAT: LET’S GET RID OF IT

Who doesn’t want a great body ?To help everyone achieve their ‘target’ body size, we bring to you the easiest and the most effective exercises to reduce your underarm and back fat.Nobody wants their underarm flabby or their back fat bulging out, if you don’t own a set of dumbbells the don’t worry yourself too much ,use a filled up water bottle for effective results.Underarms are hard to target region ,tricep exercises are what will help a person lose weight in their underarm and back region.Once you lose that underarm fat ,you can wear sleeveless with zero apprehensions, which is what we want.

I don’t personally believe in making things hard, so we will start slowly and steadily.Remember all you need is hard work and a little perseverance and nothing would be impossible then.so let’s hit it.

1.Arm Circles

ARM CIRCLES-underarm

Arm circles are often used as a warm-up exercise before engaging in static stretching, or more strenuous exercise, such as strength training. This exercise targets your shoulders, triceps, back and biceps. During arm circles you engage in a dynamic stretch, which means that you’re stretching as you’re moving. In addition to warming up your shoulder joints, arm circles increase circulation to you arms, fingers and shoulders. If you hold a set of lightweight dumbbells in your hands during arm circles, you can optimize the toning effect of the exercise. You’ll notice the muscle tone when your excess arm fat reduces.

HOW TO DO:

1.Stand straight with your feet a little apart.

2.Lift up your arms to the side upto your shoulder level so that they are parallel to the ground .

3.Start rotating your arms first in anti-clockwise direction,20 times,then in clockwise direction 20 times.Do 3 sets of each.

you may or may not use dumbbells,using dumbbells shall only speed up the process.

 

2.PUSH UPS

PUSH UP-underarm exercise

Well,wo hasn’t heard of this tedious exercise,as  monotonous as it may sound, it is one of the most effective exercises invented.

This one’s a little hard but not impossible to do

During a push-up, your core works hard to hold your body rigid, your legs and buttocks fire to prevent your hips from hiking too high or sagging too low, your arms — specifically the triceps at the backs of your arms — assist the bending action at your elbows and your latissimus dorsi and trapezius muscles provide stability for your trunk.

HOW TO DO:

1.Position your body with your arms straight out, shoulder width apart, abs and butt tight, holding your body in a plank position.

2.Lower your body until your body is an inch or two above the ground,elbows pulling back at roughly 45 degrees.

3.Lift your torso up from the ground until your arms lock,then repeat.(3 sets of 15 reps ,try to at least do 10 reps).

 

3.TRICEP EXTENSION

TRICEP CURL-underarm exercise

You can do the triceps extension standing, sitting or lying down, and either flat or on an incline/decline.

HOW TO DO:

1.Start standing with your feet shoulder width apart and one dumbbell held in both hands in front of you. Raise the dumbbell above your head until your arms are stretched out straight.

2.Slowly lower the weight back behind your head, being careful not to flare your elbows out too much. Once your forearms move beyond parallel to the floor bring the weight back up to the starting position.

3. Your upper arms should remain in place throughout the movement.

 

4.FRONT RAISES

FRONT RAISES

1.Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.

2.Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.

TIP:Don’t lower the weights too quickly. Lower them slowly and with control.Don’t use momentum.

 

5.BENT OVER ROW

BENT OVER ROW-underarm exercise

 

1.With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor.

2.While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.

3.Slowly lower the weight again to the starting position as you inhale.

 

These 5 simple exercises can help you get rid of the embarrassing back fat and under arm fat and can give you the confidence and the body that you have been waiting for.Also for maintaining a good body don’t forget –keep a check on your calorie intake.

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