Getting rid of arm fat is not easy, and it can cause intense pain, but it’s everyone’s wish to get rid of the arm fat so that they can wear their favorite kind of dress. There are various ways to lose arm fat, but with that also comes hard work. You always have to make sure to work for something that you want. The major problem for arm fat is aging, and with age, the metabolism rate also keeps going down. If you do not have a workout routine, then the arms start to store the extra fat, which doesn’t look good. There is one more reason for arms fats which is the low degree of testosterone in the body. The low degree of testosterone is also caused by the growing age. As we all know these are not the only reasons and there are various factors like unhealthy eating habits, lifestyle, and much more.
Here are few exercises that will help you to get rid of the arm fat faster:
● Bicep curls:
For doing bicep curls, you need to stand in a straight position with your feet at shoulder length apart from each other. Hold the weights in your hand and lift them up towards the shoulder while exhaling. It is one of the best ways to get rid of arm fat. You need to keep lifting the dumbbells like this, and it will help you in losing weight from the arms. Make sure to practice around 2 to 3 sets every day.
● Shoulder press:
Another simple exercise to get rid of the arm fat is by doing the shoulder press. You need to hold the weight and then lift them upwards, this time while facing each other. Make sure that your knees are a little bent, and then you lift both the arms above your head and hold it in the same position for a second. Now slowly, lower them back to your shoulders and keep like that for 3 seconds. You can practice at least 2 to 3 sets of this exercise every day while doing 10-15 reps each. There are various varieties of dumbbells available, and you need to choose the ones suitable for you.
● Sit-up pullovers:
You need to get an exercise mat for this exercise as you will need to slow down and extend your arms directly above you with the dumbbells or weight in each hand. Now you have to slowly bend your knees and keep your feet flat on the ground. You need to curl up your body slowly and then leave your head, shoulder, and back from the ground a little. You need to keep your arms up and then move in an arc-like position slowly. You can practice this exercise every day.
● Standing V raise:
Stand in a straight position when you are starting this exercise with your feet shoulder-width apart from each other and then hold one dumbbell in each hand. Slowly, raise the dumbbells in a V shape position and then bring them straight, which is a position parallel to the floor. You need to keep this position for 2-3 seconds and then bring down your arm again. Do at least 2 to 3 sets of this exercise.
● Weighted punches:
Stand in a straight position with your feet in a shoulder-width distance. Now you need to hold small weights, which are around 2 pounds in each hand, and then do not lock your arm and punch the right fist forward and then bring it back and punch the left fist forward. You need to repeat the exercise for 1 minute and then slowly increase your speed. It is one of the best exercises to get rid of arm fats.
● Triangle push-ups:
Get an exercise mat and get in a push-up position while keeping your upper body lifted, then slowly put your hands in an inward direction which will create a triangle under your chest. You need to lower your body towards the ground and then keep pushing your body up again and again. It is one of those exercises which will not only help you to get rid of arm fat but will also burn calories and strengthen your shoulders. If you are performing this exercise, then make sure your position is correct, and you know how to lift your body and maintain this position for a minute or two in order to create the resistance.