Many men and women have a tendency to store fat on their upper arms, which become saggy and cause embarrassment when they wave to somebody, for example. The fat or flab in the upper arms is the indication that your body is running on low testosterone levels. One of the main lean hormones in the body are the testosterone which can go down due to many factors like stress, inadequate protein intake, not doing any lifting jobs, no physical exercise, lack of sleep, increasing estrogen by eating fatty foods or taking medications.
Some of the exercises, which you can do without going to gym to beat the dreaded arms jiggle, are as follows, separated in groups.
Removing Shoulder Fat
Exercise 1: Jump using a skipping rope and once you get the rhythm extend your arm to the side as far as possible to make big circles while skipping. Make sure that you are on your toes when skipping. Continue this for at least 60 seconds without stopping.
Exercise 2: Take 1 or 2 pound dumbbells in each hand and stand with your feet apart shoulder width. Hold the dumbbells to the side of your hip, swing both the dumbbell up to your eye level, hold it there for ten seconds, and bring it down. Repeat this continuously for 60 seconds.
Removing Triceps Fat
Exercise 1: Take a push up position on the floor by keeping your hands spaced double your shoulder width with fingers pointing out to the side. Bend your elbow and tilt to the right and return to the centre and again tilt to your left. Keep doing this as many times as possible.
Exercise 2: Sit on the floor with your knees bend and legs and feet together with feet flat. Place your hands a foot behind your butt finger pointing inwards. Straighten your arms to rise your butts from the floor and then bend your left elbow and try to lower your but to the floor without touching it. Straighten your left arm and repeat this by bending your right elbow. Do it continuously for one minute.
Removing Fat From Shoulders And Biceps
Take 1 or 2 pound dumbbells in each hand and stand in a left leg forward position with your feet apart shoulder width. Hold you dumbbells to the side of the chest and punch with your right to the solar level and then with your left. Repeat this alternatively and gradually increase the speed and do it for one minute.
Removing Fat From Triceps And Biceps
Stand with your feet apart shoulder width, stretch your arms to the sides, rotate both your arms in a circular motion forward, and then repeat it backwards. Do this about 20 times.
Removing Fat From The Back And Biceps
Take a strong broom handle or iron rod and place it across two chairs then lie flat on the floor and grab the rod at shoulder distance palm facing in and pull yourself up by keeping your biceps tight and neck straight then lower yourself down. Keep doing this as many times as possible.
Removing Fat From Lower Arms
Stand with your feet apart on shoulder width and hold 1 or 2 pound dumbbells in each hand and extent it to shoulder level and rotate clockwise and anticlockwise until your arms gets tired.
Keep doing this exercises and remember: It is not necessary to go to the gym every time we want to train 🙂