Do you dread waving goodbye to your friends because of the loose skin on the back of your arms? Do you avoid sleeveless tops altogether, opting for long sleeves in the peak of summer? Fear not, we have got you covered! Here, we will discuss some effective exercises and tips that will help you get rid of those notorious bat wings. So without further ado, let’s dive right into it.
1. Understanding Bat Wings
Before we jump into the methods to tone the back of your arms, let’s understand what exactly causes those flabby areas. The technical term for bat wings is ‘triceps laxity’. It refers to a loss of elasticity in your triceps muscles which leads to sagging skin. This can happen due to various reasons such as age, genetics, hormonal changes or even weight gain and loss.
Fun fact: Did you know that even Michelle Obama faced criticism for her toned arms when she wore a sleeveless dress during an official meeting?
2. Best Exercises For Toning Back Of Arms
If you want to get rid of those bat wings and flaunt toned arms like never before, these exercises are all you need:
One great way to strengthen your biceps while toning up the backs of your arms is by doing bicep curls with weights or resistance bands.
Tricep dips are another fantastic exercise for toning up underarms. You’ll need a sturdy bench or chair behind you and something solid if necessary before starting this workout regimen.
Push-ups don’t just work wonders for chest muscles but also put pressure on triceps giving them strength while tightening up any loose skin around that area.
This simple workout routine focuses on your triceps, bony parts of your bones and arms which makes them much stronger.
Fun fact: There is no one best exercise for toning up back of the arms; a combination of these exercises works wonders to get rid of bat wings in as little as 4-6 weeks!
3. How To Optimize Your Workouts
Now that we’ve shared some workout routines with you let’s take a look at how you can optimize these workouts to get quicker results:
Add weights or resistance bands
Adding weights or resistance bands will help you work out more efficiently since our muscles adapt to extreme pressure by gaining strength faster than when it’s just bodyweight.
Increase number and intensity
Just doing ten reps per set won’t give you optimal results, increase the intensity and the number so that your muscles have enough time under tension which kick-starts their growth process.
Mix it up
Changing up your workouts keeps things fresh, encourages further engagement while challenging endurance levels. Try new moves every few weeks even changing rep ranges may improve overall conditioning for stunning result!
4. A Balanced Diet
No matter how many hours you spend at the gym if there’s an imbalance between food intake and fat loss, everything shall fall flat. Here are some diet tips that’ll soothe down all those efforts functioning like magic:
Protein is key!
Consuming protein-rich foods helps repair muscle tissues after intense workout sessions improving physical health drastically whereas inadequate protein intake weakens muscle mass leading to sagging skin!
Lean meats such as chicken breast or turkey are great sources of protein – they’re low in fats with high value nutrition-wise.
Nuts & Legumes
Add nuts like almonds or legumes like lentils/chickpeas/beans to salads/dressings/smoothies etc. , It’ll short-circuit hunger pangs mid-day plus provide essential amino acids.
Drink at least 8-10 glasses of water every day, dehydration causes muscle weakness risking further muscle damage plus sagging skin!
5. When To Expect Results
As we said earlier, bat wings don’t disappear overnight but with patience and consistency, you can see visible changes in 4-6 weeks! However, these parameters vary from person to person depending on the intensity of workouts or diet pattern followed.
Fun fact: If pushed too hard during a workout session and body doesn’t receive proper fluids/nutrition for fuel, it’ll start breaking down muscles for energy leading to much looser skin than intended!
Q & A
- Can I tone up my arms without weights?
Yes!, our body weight is enough sometimes; pushups are excellent triceps toner and need nothing else except your own bodyweight until that gets easy start using resistance bands then escalating towards heavier free weights only if necessary.
- Is there such a thing as spot reduction?
The short answer is no. This phrase refers to the common myth that by working out a specific area more than others will burn fat specifically around that area which isn’t valid since fat-burning happens all over the body gradually but ultimately!
- How many times per week should I exercise?
Aim for three workouts every week initially this allows muscles time off between sessions promoting growth/increased strength plus reduces chances of injury where less recovery period may overwhelm muscles leading to inappropriate endurance levels and stalling progress made so far!
That concludes our article on ‘How To Tone Back Of Arms: Bye Bye Bat Wings. ‘ With a combination of targeted exercises mentioned above optimized through dietary intake along with some motivation; observing visible results within just six weeks become second nature! Remember don’t give up — great arms don’t come overnight especially toned ones!– keep pushing yourself harder one rep at a time and the results shall astound you.
Fun Fact: Did you know that Jennifer Aniston has been named the woman with world’s most enviable arms by fans, including her time on ‘Friends’? She once even confessed that she works out every day and believes in consistency to attain desired goals.