10 Quick & Effective Exercise To Lose Arm Fat Fast
If you are someone with a mesomorph body type then ‘how to lose arm fat fast’ may be something of great concern to you. Yes, gaining weight in specific areas of the body may be an easy one but the good news to you is, as easily you can gain weight, you can reduce it in the same way. Losing arm fat is not easy but consistency can help you achieve anything. So, without making excuses and moving ahead of the question, of how to lose arm fat, we should know what are exercises to reduce arm fat.
10 exercises to reduce arm fat
1. Arm circles
Steps:
1. Stand with your arms by your sides and your back straight.
2. Raise your arms to shoulder level, palms facing away.
3. Begin by circling your arms forward without bending or flexing your elbows.
4. Complete 10 reps in one direction, then 10 reps in the opposite direction. Do three sets of ten reps.
This is the easiest way to lose stubborn arm fat.
2. Inchworms
Steps:
1. Keep your back straight and your feet close together. Place your hands at your feet and bend over. Straighten your legs.
2. Begin walking forward with your hands in front of you. Straighten your legs.
3. When you’re in an arm plank or push-up position, come to a halt.
4. Begin by taking modest forward steps with your legs. When your feet are close to your hands, come to a halt. Make three sets.
This is also the easiest and fastest way to lose arm fat.
3. Plank updown
Steps:
1. Place your palms flat on the mat, legs flexed, spine straight, and neck in a neutral position to begin the Dog Pose.
2. Extend one leg at a time behind you. Maintain a straight line with your arms extended and your head, spine, and hips. This is where you’ll begin.
3. Fist your right hand, flex your right elbow, and rest your right forearm on the floor while supporting your upper body on your left palm (like elbow plank). To aid this movement, bend your left elbow slightly.
4. Rest your left palm on the floor, flex your left elbow, and place your left forearm on the ground. You’ve reached the elbow plank position.
5. Place your right palm on the floor first, then your left. Carry out 3
This exercise not only helps to get rid of the arm fat but also works with the biceps, triceps, and core.
4. Plank taps
Steps:
1. Assume a plank stance with your arms.
2. Keep your core engaged, your neck neutral, and your gaze fixed on the mat.
3. With your right palm, tap your left shoulder and return it to the mat.
4. Place your left palm on the mat and tap your right shoulder with it. Perform three sets of ten reps.
This exercise may need more strength but it helps to reduce upper arm fat.
5. Half cobra pushup
Steps:
1. Lie down on your stomach with your elbows close to your body and your hands on either side of your chest.
2. By elevating your chest off the ground and activating your triceps muscles, push yourself into a half-cobra position. Check to see if your belly button is still in contact with the earth.
3. Instead of using your body and hips to lift yourself up, use your arms.
4. Return to the starting position after 2 seconds. Three sets of five reps are recommended.
This arm exercise to lose arm fat can also help with back pains.
6. Wall pushup
Steps:
1. Stand in front of a wall, about 1-2 feet away, on your stomach with your elbows arched back and close to your body.
2. Raise your arms to shoulder-width apart and place your hands on the wall. The tips of your fingers should be pointing upwards.
3. Bend your elbows and bring your chest and chin close to the wall while keeping your legs immobile. This is where you’ll begin.
4. Exhale and push the wall away from you until your elbows are slightly bent and your torso and chin are away from the wall.
5. Return to the starting position by inhaling. Perform three sets of ten reps.
This exercise helps to lose arm flab.
7. Pushup
Steps:
1. Face the floor while lying down on the mat.
2. Arms shoulder-width apart, elbows bent and pointed toward your feet, and fingertips pointing forward, place your hands flat on the floor beside your chest.
3. Keep your feet together, your toes flexed, your chin on the floor, and your eyes forward.
4. Count 3, 2, 1, and straighten your elbows to elevate yourself. Take a look at the mat. Maintain a strong core and a straight line between your heels and your head. In essence, you’ll be doing an arm plank.
5. Exhale and return to the beginning posture by flexing your elbows and lowering your chest and chin. Perform three sets of eight to ten reps.
Push-up not only helps to reduce arm fat but also to maintain the core and body balance.
8. Tricep dips
Steps:
1. Take a seat on a bench or a sofa. Knees should be flexed, legs should be close together, feet should be flat on the mat, arms should be behind you, elbows should be slightly flexed, and fingers should point toward your body.
2. Lift your hips off the bench or sofa and take two steps forward while balancing your body on your arms.
3. Lower your hips gradually.
4. Extend your arms just before your hips are about to contact the floor to elevate them. This brings us to the end of one repetition.
5. Lower your hips and bend your elbows. Perform three sets of ten reps.
This exercise helps to lose the arm flab and tones the arm muscle.
9. Floor dips
Steps:
1. Take a seat on the mat. Knees should be flexed, legs should be close together, feet should be flat on the mat, arms should be behind you, elbows should be slightly flexed, and fingers should point toward your body.
2. Raise your body to the point where your arms are fully extended.
3. Hold this position for a few seconds. Bring your body back to the beginning position by bending your elbows. Before completing one set, do not let your hips hit the floor. Perform three sets of ten reps.
This exercise targets the triceps along with the unwanted lose arm flab.
10. Plank with leg raises
Steps:
1. Put yourself in a plank position, keeping your core tight and your elbows just below your shoulders. Continue to breathe normally.
2. Raise your left leg from the ground. Extend the leg and hold it in this posture for three seconds.
3. Raise your right leg off the floor and lower your left leg. Hold it in place for 3 seconds before lowering it.
4. Perform three sets of eight repetitions.
This exercise tones arms and also helps to reduce arm fat.
Always remember a good warm and stretches are always required before starting the exercise. You will not get results in one day, as said earlier, consistency is the success key. If you do these workouts every other day, you’ll see remarkable results in a matter of weeks. Maintain a healthy diet, remain hydrated, and get plenty of rest. In no time, you’ll notice a difference in your body tone and energy levels.
Also read: Arm wrestling exercise for strength
About the author
David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.
Health & Wellness
HydraFacial: Unveiling the Benefits, Steps and Side effects of this Facial Treatment
In this blog, we will explore what HydraFacial is, its numerous advantages, the step-by-step process, and even the possibility of enjoying this treatment at home.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
Health & Wellness
5 Yoga Poses for Asthma Prevention: How Regular Practice Can Help
Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.
Asthma is a chronic respiratory condition that affects millions of people worldwide. Although there are various medications and treatments available to manage asthma symptoms, many people with asthma are turning to alternative therapies like yoga to complement their conventional treatments.
In this blog post, we’ll explore the benefits of yoga as a complementary therapy for asthma management.
Benefits of Yoga
1. Yoga for Improved Lung Function
Yoga has been shown to improve lung function in people with asthma. Certain yoga postures, such as forward folds and chest openers, can help expand the chest and improve breathing capacity.
In addition, pranayama techniques, such as deep breathing and alternate nostril breathing, can help increase lung capacity and reduce inflammation in the airways.
By practicing yoga regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.
2. Yoga for Stress Reduction and Anxiety Management
Stress and anxiety can trigger asthma symptoms, making it important to manage these conditions as part of an overall asthma management plan.
Yoga has been shown to be effective in reducing stress and anxiety levels. Studies have found that regular yoga practice can help reduce cortisol levels, the hormone associated with stress, and promote relaxation.
In addition, mindfulness-based practices like yoga nidra and meditation can help alleviate anxiety and promote overall well-being.
By incorporating yoga into their daily routine, people with asthma may be able to reduce stress levels and improve their overall mental health.
3. Yoga for Physical Fitness and Asthma Prevention
Maintaining physical fitness is an important part of managing asthma, as regular exercise can help improve lung function and reduce the risk of asthma attacks.
Yoga is a low-impact form of exercise that can be adapted to suit individual needs and abilities. Certain yoga poses, such as standing postures and inversions, can help improve cardiovascular health and boost immunity.
By incorporating yoga and meditation into their fitness routine, people with asthma may be able to reduce their risk of asthma attacks and improve their overall physical health.
Yoga Poses and Breathing Techniques for Asthma Management
There are specific yoga poses and breathing techniques that are particularly effective for people with asthma. Some of these include:
1. Cat-Cow Pose:
The Cat-Cow Pose is a gentle yoga pose that involves moving the spine through a range of motion from a rounded position to an arched position.
This movement can help improve breathing capacity by opening up the chest and allowing more air to enter the lungs.
Additionally, the gentle stretching of the back muscles can help reduce tension in the chest and back, which can be beneficial for people with asthma who may experience tightness in these areas during an asthma attack.
Several studies have shown the benefits of practicing yoga, including the Cat-Cow Pose, for individuals with asthma.
A study published in the International Journal of Yoga Therapy found that participants who practiced yoga experienced improvements in lung function, reduced inflammation, and decreased symptoms of asthma.
Another study published in the Journal of Ayurveda and Integrative Medicine found that yoga poses, including the Cat-Cow Pose, helped improve lung function and quality of life in individuals with asthma.
To perform this pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
As you inhale, arch your back and lift your tailbone towards the ceiling, while allowing your stomach to drop towards the floor. This is the Cow Pose.
As you exhale, round your spine and tuck your chin towards your chest, while pulling your navel towards your spine. This is the Cat Pose. Continue moving between these two positions for several breaths.
2. Seated Forward Bend:
The Seated Forward Bend is a yoga pose that can help open up the chest and increase lung capacity. This pose involves sitting with your legs extended in front of you and reaching forward to grab your toes or ankles.
The forward bend can help stretch the muscles in the back, neck, and shoulders, which can improve posture and reduce tension in the chest and back.
This can make it easier to breathe deeply and fully, which can be beneficial for people with asthma.
To perform this pose, sit on the floor with your legs extended in front of you. Inhale and reach your arms up towards the ceiling.
Exhale and fold forward, reaching towards your toes or ankles. Hold this position for several breaths, then release and repeat.
3. Spinal Twist:
The Spinal Twist is a yoga pose that can help improve digestion and reduce inflammation in the airways.
This pose involves twisting the spine while seated or lying down. The twisting motion can help stimulate the digestive system and improve circulation, which can be beneficial for people with asthma who may experience digestive issues or poor circulation.
Additionally, the twisting motion can help stretch the muscles in the chest and back, which can improve respiratory function.
To perform this pose, sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left knee.
Inhale and lift your left arm up towards the ceiling. Exhale and twist your torso to the right, placing your left elbow on the outside of your right knee.
Hold this position for several breaths, then release and repeat on the other side.
4. Deep Breathing:
Deep breathing is a breathing technique that involves taking slow, deep breaths in through the nose and out through the mouth.
This technique can help increase lung capacity and reduce stress levels, both of which can be beneficial for people with asthma.
By practicing deep breathing regularly, people with asthma may be able to improve their respiratory function and reduce the frequency and severity of asthma attacks.
To practice deep breathing, sit or lie down in a comfortable position. Close your eyes and take a deep breath in through your nose, filling your lungs with air.
Hold the breath for a few seconds, then exhale slowly through your mouth. Repeat this process several times, focusing on the sensation of the breath moving in and out of your body.
5. Alternate Nostril Breathing
Alternate Nostril Breathing, also known as Nadi Shodhana, is a breathing technique commonly used in yoga that involves breathing through one nostril at a time, alternating between the left and right nostrils.
This technique is believed to balance the flow of energy in the body and promote relaxation, which can be beneficial for people with asthma who may experience anxiety and stress-related asthma attacks.
To perform Alternate Nostril Breathing, sit in a comfortable position with your spine straight and your eyes closed.
Place your left hand on your left knee and bring your right hand up to your nose. Using your right thumb, close your right nostril and inhale slowly through your left nostril.
Once you have taken a full breath, use your right ring finger to close your left nostril and exhale slowly through your right nostril. Next, inhale through your right nostril and then close it with your thumb.
Exhale through your left nostril while keeping your right nostril closed with your ring finger. This completes one cycle.
Repeat this process for several cycles, alternating between inhaling through the left nostril and exhaling through the right nostril, and inhaling through the right nostril and exhaling through the left nostril.
As you practice this technique, focus on your breath and the sensation of the air moving in and out of your body.
You can also try counting to regulate your breath, inhaling for a count of four, holding for a count of two, and exhaling for a count of six.
By incorporating these poses and breathing techniques into their yoga practice, people with asthma may be able to manage their symptoms more effectively.
Source:
- Vempati, R. P., & Telles, S. (2009). Yoga-based management of asthma and quality of life: A randomized controlled trial. International Journal of Yoga Therapy, 19(1), 49-57.
- Raghavendra, B. R., & Nagarathna, R. (2015). A Comparative Study of the Effects of Asanas and Pranayama in Bronchial Asthma. Journal of Ayurveda and Integrative Medicine, 6(1), 21-25.
About the author
Krishnendra
Krishnendra is a passionate writer and loves travelling, singing and reading. He prefers to write more about niche than anything in general. Look out for his more articles in the coming future.
Health & Wellness
How to Make Tonsil Stones Fall Out Easily! Discover The Secret
Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils. They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.
Tonsil stones, also known as tonsilloliths, are small, white, calcified formations that can form in the crypts of your tonsils.
They can cause discomfort, bad breath, and even difficulty swallowing if they become too large.
In this blog post, we will discuss how to make tonsil stones fall out easily, as well as cover the different tonsil stones treatment options available.
Symptoms of Tonsil Stones
Symptoms of tonsil stones can vary from person to person, but here are some common signs to look out for:
- Bad breath: Tonsil stones are often accompanied by bad breath, which can be difficult to get rid of.
- Sore throat: If you experience a persistent sore throat, it could be a sign of tonsil stones.
- Difficulty swallowing: Tonsil stones can cause discomfort and difficulty swallowing, especially if they are large in size.
- Ear pain: Some people may experience ear pain or a feeling of pressure in the ears due to tonsil stones.
- White spots on the tonsils: Tonsil stones are small, white, calcified formations that can be visible on the tonsils.
- Coughing: Tonsil stones can cause a persistent cough, especially if they are located near the back of the throat.
- Metallic taste in the mouth: Some people may experience a metallic taste in their mouth due to tonsil stones.
It is important to note that not everyone with tonsil stones will experience all of these symptoms. In fact, some people may have tonsil stones without even realizing it.
If you experience any of these symptoms, it is important to see your doctor or an ENT specialist for an accurate diagnosis. Other potential causes of these symptoms include strep throat, tonsillitis, and allergies.
By being aware of the symptoms of tonsil stones and seeking prompt medical attention when necessary, you can effectively manage this condition and prevent it from becoming a chronic issue.
Ways To Remove Tonsil
1. Gently pushing on the tonsil with a cotton swab:
This method involves using a sterile cotton swab to apply gentle pressure on the tonsil, which can help dislodge the tonsil stone. Be sure to use caution and not apply too much pressure to avoid injuring the tonsil.
2. Using an oral irrigator or water pick:
This method involves using a specialized device that shoots a stream of water into the tonsil crypts to flush out the tonsil stones. This can be an effective and gentle way to remove tonsil stones, but it may not work for everyone.
3. Tonsil stone removal surgery:
In more severe cases, surgical removal of the tonsils may be necessary to get rid of tonsil stones. This is typically only recommended if the tonsil stones are causing significant discomfort or if they are causing recurrent infections.
It is important to note that removing tonsil stones does not necessarily prevent them from forming again in the future.
Good oral hygiene, including regular brushing and flossing, can help prevent the buildup of bacteria and debris that can lead to tonsil stones.
Home Remedies For Tonsil Stones
Here are some home remedies for tonsil stones and preventing them from forming:
1. Saltwater gargles:
Gargling with saltwater can help reduce inflammation and dislodge any tonsil stones present. Mix 1 teaspoon of salt with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.
2. Hydration:
Drinking plenty of water and staying hydrated can help flush out the tonsil crypts and prevent the buildup of bacteria and debris that can lead to tonsil stones.
3. Apple cider vinegar:
Apple cider vinegar has natural anti-inflammatory properties and can help break down tonsil stones. Mix 1 tablespoon of apple cider vinegar with 8 ounces of warm water and gargle for 15-30 seconds, then spit out the solution.
4. Garlic:
Garlic has natural antibacterial properties and can help reduce the bacteria that can contribute to tonsil stones. Crush a clove of garlic and mix with a teaspoon of honey, then swallow the mixture.
5. Regular tonsil stone removal:
If you have cryptic tonsils, or deep crevices in your tonsils, you may be more prone to developing tonsil stones. In this case, regular tonsil stone removal may be necessary to prevent them from forming.
Incorporating these home remedies and preventative measures into your daily routine can help make tonsil stones fall out easily and prevent them from forming in the future.
In some cases, tonsil stones may go away on their own. However, if you experience frequent tonsil stones or persistent symptoms, it is important to seek medical attention. Your doctor may recommend tonsillectomy, or surgical removal of the tonsils, if other treatment options have been unsuccessful.
Final Words
In conclusion, there are many ways to make tonsil stones fall out easily and treat them effectively. From home remedies to surgical procedures, it is important to work with your doctor to find the best tonsil stones treatment for your individual needs. By staying on top of your oral hygiene and seeking prompt treatment when necessary, you can prevent tonsil stones from becoming a chronic issue.
About the author
Charlotte
Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London
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