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How to arm fat effectively July 21, 2011

Filed under: lose arm fat — admin @ 3:52 am
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Overview
They say a woman’s work is never done. We use our arms for everything from cradling a newborn to carrying trash to the curb. With all that daily exercise, you might think that loose, jiggly underarm flab just can’t happen. Building and maintaining firm, well-defined arms, however, requires sticking to a balanced low-fat diet, aerobic activity and exercises that isolate your triceps muscles.

Chest Press
The chest press not only helps provide sleek, sculpted biceps and triceps but also tones your back and abdomen. Lie flat on an exercise mat. Hold a set of light dumbbells at your sides with your palms facing downward. Keep your feet on the mat and bend your knees to about a 60-degree angle. Bend your elbows and draw back your shoulders and arms until your upper arms lie perpendicular to your body. Place your wrists directly over your elbows and use your chest and arm muscles to press the dumbbells up toward the ceiling. Perform three sets of 12 repetitions.

Standing Triceps Toner
The standing triceps toner firms the backs of your upper arms, helping to reduce arm flab jiggle. Stand with your feet shoulder-width apart and contract your abs. Hold a dumbbell in your left hand, and raise it straight up toward the ceiling. Feel your triceps muscles tense as you use your right hand to support your left arm. Place the dumbbell behind your head, then raise the dumbbell toward the ceiling again. Complete 15 repetitions on each arm.

Rear Arm Dip
The rear arm dip works similarly to the standing triceps toner, helping to tone the backs of your arms by strengthening your triceps. Sit on the very edge of a stable chair, and curl your fingers around the front of the seat. Plant your feet firmly on the floor. Keep your hands placed on the seat, bend your elbows behind your body and slide yourself half way down the front of the chair. Hold for five seconds, then use your triceps to raise your buttocks back on the chair seat. Repeat 12 times. Once you have mastered the beginning level of the exercise, Minna Lessig, supermodel and author of “Tank Top Arms, Bikini Belly, Boys Shorts Bottom,” recommends you try the intermediate level version of the rear arm dip. Instead of planting both feet on the floor, start the exercise with your right foot on top of your left foot.

Dumbbell Triceps Pushdown
The American Council on Exercise suggests the beginner level dumbbell triceps kickback to isolate your triceps. Sitting on a stability ball while performing the movements uses even more muscles. Hold a dumbbell in your left hand and sit on your ball. Contract your abs, place your right hand on your right knee and bend your upper body forward about 45 degrees. Bring your left elbow up toward the ceiling and your hand in toward your ribs. Exhale, contract your triceps muscles and slowly straighten your left elbow behind your torso. Inhale and return to the start position. Repeat 12 times on both arms.

 

How to lose upper arm flab July 21, 2011

Filed under: fat,lose arm fat — admin @ 3:49 am

Upper arm flab or fat is the result of excessive amounts of fatty tissue along with a decrease in muscle tone. A combination of cardiovascular and resistance training exercise will allow for the best results in toning the upper arms. The muscles of the upper arm include the biceps, deltoids and triceps. Toning is best accomplished with a high number of repetitions and a low amount of weight.

Biceps Exercise
The muscle in the front part of the upper arm is the bicep and is toned with flexion or curling exercise. The bicep curl begins with a straight arm, palm facing forward with your thumb to the outside. Slowly bend your elbow as far as you can. Straighten and repeat. A hammer curl is done in the same manner with the thumbs rotated so that they are facing forward, and your palm is facing inward. You may begin with as low as a 1 lb. weight and progress to 10 lbs. A can of soup may create enough resistance to begin with. Start with two to three sets of 10, with a goal of increasing to two sets of 25.

Deltoid Exercise
The deltoid is the muscle located on the outside of the upper arm. This muscle can be toned with lateral arm raises. Start with your arms to your sides, palms facing inward and raise your arms so that they are parallel to the floor. You may do this with both arms at the same time, or one at a time. You may also do laterals with your elbows bent to 90 degrees of flexion. Perform this exercise raising both arms at the same time. Forward flexion exercise is done by raising your extended arms straight to the front, The starting position is with your arms to your sides, palms facing behind you. You will raise each arm to parallel with the floor. This exercise is best done alternating between your right and left arm.

Triceps Exercise
Your tricep is the muscle on the back of your upper arm. This muscle extends or straightens the elbow. Tricep extensions can be done leaning forward and supporting yourself with one hand on the back of a chair. Raise the other arm behind you with the upper arm parallel to the floor and the elbow flexed. Slowly extend the elbow until straight behind you. You may also do overhead tricep extensions by raising your arm straight overhead and then flexing your elbow until your hand is resting near your shoulder. Extend the elbow until straight.

Cardiovascular Exercise
Increasing your caloric usage or decreasing your caloric intake is necessary for the elimination of fat. Cardiovascular exercise is an effective way increase the calories you burn. There is an added benefit of specific arm toning with certain exercises. Walking while pumping your arms and swimming, which creates upper arm resistance, are two examples of cardio exercise which also target the toning of the upper arms.