This would be the most frequently identified "soft zone". The area in the back of the arm is one which can clearly showcase muscle tone, or a lack thereof. To effectively correct any un wanted flab we must identify the area we're working. The two culprits are the usual, fat and muscle. The muscle, in this case, is known as the tricep and there are three parts to the tricep, thus the name "TRI"cep. It's responsible for extending the elbow joint in a pushing motion. A push-up movement would include use of the triceps, although push-ups are not for everyone. Finally, the back of the arms also has fat. The key, decrease the fat and increase the muscle. Simple enough, right? To decrease the fat you have two strings to play. One is cardiovascular exercise and the other is eating a healthy diet. As you decrease your body fat, you will be able to see the results from the muscle work you do with the tricep.
Try these exercises to firm the tricep muscle and and ultimately firm the flab.
| Consult a physician before starting this or any exercise program. Tricep Chair Dip Start by sitting on the edge of a bench or firm chair. Sit on just the inner half of your hands. This will put your arms in the correct position. Next, slide your buttocks off the bench as shown and bend your arms to a 90-degree angle. Try keeping your elbows in as much as possible or think of the elbows pointing behind you. This will allow you to effectively isolate and train the tricep muscle. The farther your feet are away from the bench, the harder the movement. The closer your feet are to the bench, the easier. Exhale as you push up. Be careful not to lock out your elbows. |  |
Seated Tricep Extension Keep your back tall and your abdominals tight when performing this movement in order to protect your back. Take a weight, such as a soup can, in the opposite hand and keep the upper arm close to your ear, as shown. Allow the weight to lower behind the neck as you feel a stretch in the back of the arm or tricep. Exhale as you lift and be careful not to lock out the elbow. I think these are two of the best tricep exercises out there, and you can do them at home. Do two to three sets of 10 to 20 repetition for each exercise and you will notice improvement in 2 to 3 weeks. Remember to be consistent and keep good from as you push your muscles to fatigue. After this, you can wave good-bye and feel great about your accomplishment. |  |
