A large number of people are facing excess weight, so this topic is so widespread among people around the world that some people are ready to take everything to change their way of life and get rid of this problem. Fortunately, there are methods that can prevent this problem.
However, different people want to get fat out of different body areas, so someone wants to lose fat from the stomach, and others want to focus on the elimination of the inner thigh mass.
On the other hand, Thousands of women suffer from the problem of flabby arms. Many women can’t wear clothes that don’t cover their problem area. So, it is no wonder that they want to get rid of this issue.
That’s why today this article will be of great help especially for those people who have this particular body fat and will offer you 8 exercises, a program that will increase your self-confidence and make you feel self-confident again because by practicing these 8 exercises you will be able to re-fit in your favorite outfit.
#1. Bent Over Double Arm Tricep Kickbacks
To start whit this exercise you need to take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced and then, bend at the hips while you keep your back completely flat.
Then when the upper body is parallel with the floor, you can bring the upper arms to the sides and then just start with pushing the dumbbells back and behind you.
Next, you need to pause at the top of the movement and feel the contraction in the triceps and then lower the dumbbells bit by bit. Then start all over again.
#2. Pick-up squat
Place two dumbbells on the floor. Stand facing the dumbbells with your feet shoulder width apart. Bend knees and hips to lower your torso in a squatting movement, keep your back straight.
At the bottom of the squat grip the dumbbells with an overhand grip, keeping your arms fully extended. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
Return the dumbbells to the floor, in the same manner, you picked them up.
#3. Dumbbell Floor Chest Press
Lie down on the ground and let your feet fall on the ground.
Use small weights to lift your arms above your chest and then lower them down by using your upper arm.
#4. Goblet Squats
First, you need to stand with your feet apart the same distance as your shoulders. And then while you holding a dumbbell to your chest you also need to hold the dumbbell by on end between your hands, with the other end extending downwards towards the torso and you are in the starting position.
Next, you need to squat down slowly and then keeping your slightly arched back and pushing your hips back, you need to continue down until your thighs are parallel to the floor. You need to hold this for 2 seconds and return to the original position and then repeat it.
#5. Commando Rows
Place two dumbbells on the floor at shoulder width apart. Then, in a push-up position place the hands on the grip section of each bell for support. Afterward, spread the legs a bit wider than hip-width apart with the toes supporting your weight.
When you do this, push down through one bell and at the same time row the opposite one upwards by retracting the shoulder and bending the elbow. Just hold for a second, your breathing needs to be constant while you do this. Then, lower the bell to the floor and repeat this movement with the other arm, with no pause. When you do the exercise with both arms, this is one repetition. Then, you can do it again.
#6. Power Partials
Begin the exercise with the feet shoulder-width apart, back straight and with a dumbbell in each hand with a neutral grip and just hold your arms fully extended by your side and make sure your palms face your body and then just keep the elbows close to the sides.
Then keep the arms extended fully and the torso stationary and life the dumbbells out to the sides and up until they reach shoulder level and make sure you exhale as you do. Don’t forget to hold for a second while you squeeze the shoulder muscles.
Next, return to the starting position in a smooth controlled movement and inhale as you are doing this.
#7. Tricep Press
Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweights to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
#8. Single Straight Leg Dumbbell Deadlift
As you hold the dumbells push one foot behind you, shift the weight into the right foot, and with the back straight, hinge at the hips and raise the left leg in order to position the torso parallelly to the floor.
Source: Train Hard Team