Carrying excess arm fat might make you feel less confident about wearing typical summertime clothing. Fortunately, by practicing a variety of exercise techniques, people can conquer the arm fat battle. A regular schedule of cardiovascular exercise, proper nutrition and certain resistance training movements enable you to achieve your arm firming goals.
Cardio Exercise
Shaping and firming your arms requires more than just picking up weights. Cardiovascular exercise provides a method for burning calories, which leads to overall body fat reduction. According to the "Harvard Health Publications" website, walking at a pace of four miles per hour for sixty minutes burns approximately 400 calories in a 185-lb. walker. Other forms of cardiovascular exercise include swimming, running, cycling or using cardio equipment like the elliptical or stair stepper machines.
Dumbbell Curls
Dumbbell curls target the biceps muscles to shape your arms. Perform this exercise by standing with your feet shoulder-width foot distance apart. Grab your dumbbells with your arms fully extended down by your sides with palms facing out. Lift your weights up towards your shoulder while keeping your elbows to your sides. Slowly lower your arms until you reach a full arm extension and repeat.
Tricep Dips
According to Bodybuilding.com, the triceps muscles make up two-thirds of your upper arm. Performing exercises that target the triceps provide an effective way to shape your arms and blast unwanted fat. The triceps dip exercise does just the trick for creating sculpted arms. Perform this movement by gripping the triceps bar and lifting your legs off of the step. While placing your weight on your arms, lower your body until your chest is level with your hands. Lift yourself up until you reach a full arm extension and repeat.
Pushups
Pushups provide an effective way for shaping your arms without the need for equipment. Begin this arm firming exercise by laying on the ground while placing your hands on the floor shoulder-width distance apart. Your feet should be together with your weight placed on your toes. Slowly lower your body until you reach a 90-degree elbow bend. Lift yourself up until you reach a full arm extension while maintaining a straight body that stays in line with hips. Repeat.
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