Many reasons can cause flabby arms, from severe weight loss to age-related changes. Properly selected hand exercises can correct the situation. However, they are useful for both women and men.
When you don’t exercise, skin of arms becomes flabby very quickly, especially after 30 years. Therefore, to keep them in good condition, you need to constantly work.
Well, to improve the shape of your arms, take a look at this effective workout plan of 3 exercises will make your hands graceful again.
How to lose FLABBY ARMS fat in 4 weeks – Bat Wings Burn Fat Workout
Knee push-ups
To do this exercise, get on your knees and place your hands on the floor with a position wider than shoulder width apart and your arms outstretched. Descend until almost touching your chest on the floor and ascend again in the same way.
Side plank twists
Get into a plank position with your arms extended. Do not forget that your torso, buttocks and legs should create one line. Turn the body to the left, while raising the straight left arm up.
Arms extension with dumbbells
Take dumbbells in your hands. Place your feet a little wider than shoulder width, bend your knees. Turn your palms toward each other. Arms slightly bend at the elbows. Lean forward. Keep your back perfectly straight, bend in the lower back. Arms should be pulled apart without jerks. Then lower your arms down.
Triceps
Stand with your back to a couch, chair or small table. Place your hands on it. They should be shoulder width apart. Take three steps away from the chair. Straighten your upper body and bend your knees so that you are in line with the chair or table. Now lower yourself down while bending your elbows. Return to the starting position, straightening your elbows.
4 week workout plan
Monday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Tuesday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Wednesday (2 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Thursday (3 sets)
10 Knee push-ups
10 Arms extension with dumbbells
10 Triceps
Friday is rest.
Saturday (3 sets)
12 Knee push-ups
12 Arms extension with dumbbells
12 Triceps
Sunday (3 sets)
12 Knee push-ups
12 Arms extension with dumbbells
12 Triceps
In the second week, start training again, only increase the number of repetitions to 14 times, in the third – up to 16, in the fourth – up to 18.
Keep reading: This 15 Minute Cardio Workout You Can Do at Home to Burn Fat Fast
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