If you feel self-conscious about the underside of your arms jiggling long after you’ve stopped waving, congratulations! You have bat wings. But don’t worry, getting rid of them is not a lost cause. With proper exercises and techniques, you can say goodbye to those uninvited guests on the back of your arms.
Understanding the Muscles Involved
Before embarking on an exercise plan targeting the back of our arms, let’s take a closer look at what muscles we’re dealing with:
The triceps brachii muscle occupies most of the space on the backside of your upper arm and is responsible for extending it – straightening your arm from a bent position.
Believe it or not but there’s another smaller muscle underneath triceps called anconeus which helps in elbow extension.
Here are some proven methods that will help tone up these muscles before Summer arrives!
Push-ups improves Muscle activation in both chest and tricep. The standard push-up targets numerous muscles simultaneously including Triceps. in addition to chest and core strengthening.
How to do it:
– Begin by positioning yourself flat down facing ground with palms placed shoulder-width apart.
– Keep body weight balanced between toes & hands & pelvis aligned-toes curled under firmly.
– Bend elbows while lowering chest just above ground while inhaling
Then exhale as lifting body back up keeping elbows half-flexed/locked out.
Dips are one of those amazing compound exercises that works every part of your arm muscles that includes tricep, Shoulders, deltoids and even Chest strength too!. This compound movement may actually prove harder than push ups initially due to more resistance involved since only gravity is pushing against one’s own weight!
How to do it:
– Face away from bench with arms locked out shoulder-width apart.
– Walk feet out and begin to dip while keeping elbows half flexed and paralleled.
– Then exhale pushing body back up.
If you have access to a gym-don’t ignore the cables. No Cables? then lay on floor & get creative.
How to do it:
– Stand with Your back facing the Weight Stack, Attach Bar/ Rope in arm such that top of Elbows are Parallel to ground Make sure your upper Arm muscles alongside elbow form 90 degrees angle
– Now Extend both arms until Forearm becomes parallelized with Ground
_Feel the tricep burn. _
Kick-backs for days!
Kick-backs, also known as Dumbbell kickbacks, Workout for serious triceps strengthening Whether done sitting or standing, it isolates and works directly on those triceps which promises solid shaping results over time
How to do it:
1. Select Incredibly light weight initially cause doing iso-lateral split stance movement plus elbow hinge if not performed correctly will give wrong benefits;
2. So, start situated near bench, holding onto weights positions opposite leg slightly back,
3. Keep elbow fixed into side halfway pointed toward ceiling Hinge elbows extending-arm straight behind absorbing.
4. Return To start position by bending elbow Repeat.
Are there any diet tips that can help?
While exercise is certainly essential when aiming for toned arms, what you eat is just as important! After all-you’ve got to monitor calories intake
Try these dietary suggestions:
Increase Protein Intake
Protein helps muscle growth And who doesn’t want that summer bod?
Here are some protein-rich foods you should be including in your diet: eggs, poultry, fish, milk cheese and yogurt.
Your body needs fluids like Water throughout exercise. Drinking plenty of water can help keep you hydrated, energized and full when hunger strikes! At least 8 glasses of water per day will do the trick.
Decrease Sodium Intake
Salt is great. . if your into Water retention. Don’t get it twisted though -Reducing sodium allows excess fluid to flush out extra-bloated regions of our bodies.
Hit this suggested intake level: less than 1500mg/day. Snack smart include veggies and dip instead processed foods with high salt content in between meals
Q. Can I just focus on spot-reducing bat wings?
A. No! Spot reduction is a MYTH therefore It’s not possible to solely target one area of the body for fat loss. The key takeaway here is- A healthy diet paired up with consistent exercise regime, along With Patience and hard work lead to better results over time.
Q. How frequently should these exercises be done?
A. These exercises have been proven effective by countless fitness enthusiasts. Yet, Frequency could vary per individual depending on different factors such as age/sex /Fitness background. A general suggestion would be-to start performing these movements about twice or thrice a week at moderate intensity. Then again, If any discomfort arises during workouts, ease off immediately and allow muscles sufficient rest before resuming training again
Toning Bat wings may seem like an unattainable goal but each one if us has certain goals that we’ll do whatever it takes to reach them. What are yours?keeping disciplined through Training/smart-eating & consistency gradually contribute To sustainable lifestyle improvement As well tackling those unwanted worst offenders-“bye, bat-wings!
Now its Your Turn!
Go ahead & pick your favourite muscle building Activities then follow easy step-by-step guides above And watch those back-of-the-arm gains come effortlessly. Always remember-Zero excuses just act by Consistently directing energy towards desired outcomes And Success will follow!