I keep getting requests for Arm Fat Workout so here you go! Your ARMS will never be the same after this 12 MIN ARM FAT BLAST with Weights Home Workout. This Workout will help you target your triceps and under arms to banish that stubborn fat!
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Total-Body Benefits of this Blast Arm Fat With Weights Workout
Bicep Muscle Strengthening : Nothing says strength like a pair of strong, healthy biceps and although bicep exercises are an area that professional bodybuilders tend to focus on, they can benefit anyone who wants to build their personal strength and perform better in sporting activities. Upper body strength, achieved through bicep exercises, can help you in many ways! It can improve the force of your tennis serve, the speed with which you can swing your baseball bat or pitch a ball and give you overall improvement in many other sports.
The function of the biceps is to flex the arm at the elbow and by developing strength in your biceps this is so beneficial in preventing injury and strain when carrying out many everyday functional movements. Any sport that requires throwing, tossing, or swinging will require strong biceps and forearms. Bicep exercises can also be important for your general health, because they improve your bone density and help you achieve aerobic benefits at the same time that your muscles are strengthened.
Setting Out Your Intentions : When you decide to buy a birthday present, wiggle your toes, or call a friend, it all starts with an intention. Setting intentions is the act of stating what you intend to accomplish through your actions. It's a commitment to what you want your journey to be about as you move on or move up. When you are intentional about something, your focus is in the moment - who you are, what you do, why you do it. Intention is the starting point of every dream and is the creative power that fulfils all of our needs, whether for money, relationships, spiritual awakening or love.
Most of the time our mind is caught up in thoughts, emotions and memories, but beyond this noisy internal dialogue is a state of pure awareness that is sometimes referred to as 'The Gap.' One of the most effective tools we have for entering the gap is meditation, which takes you beyond the ego-mind into the silence and stillness of pure consciousness. This is the ideal state in which to plant your seeds of intention. Everything that happens in the universe begins with intention.
Once you are established in a state of restful awareness you are able to release your intentions and desires. The best time to plant your intentions is during the period after meditation, while your awareness remains centred in the quiet field of all possibilities. After you set an intention, let it go by simply stopping thinking about it. Continue this process for a few minutes after your meditation period each day. Your focused intentions set the infinite organizing power of the universe in motion. Trust that infinite organizing power to orchestrate the complete fulfillment of your desires. Don’t listen to the voice that says that you have to be in charge, that obsessive vigilance is the only way to get anything done. The outcome that you try so hard to force may not be as good for you as the one that comes naturally. And that's Ok!
Having Fun and Feeling Good : When you exercise, your body releases a bunch of hormones known as endorphins. Often referred to as 'happy hormones'! Endorphins are designed to trigger a positive feeling in the body, making you more relaxed, calm and happy.
Exercising can actually make you feel good! It might not seem like it when you’re feeling a little out of breath and red in the face, but getting your body moving can significantly improve your mood. Exercising can also work wonders for your mental health and what you do with your body can have a powerful, maybe even life-changing effect on your mind. It’s thought that taking part in a little physical activity every day can help maintain and improve your wellbeing in a number of different ways. It can bring about a sense of heightened self-esteem and self-control, as well as giving you the push you may need to realise your ability to rise to a challenge.
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Blast Arm Fat With Weights Workout - What are we doing in today's workout?!
Weighted Arm Circles : You need light and heavy weights for this exercise. Stand straight up with your arms extended out to each side, parallel to the ground. Start by taking your arms out to the side and make small little circles going backwards. Keep a slight bend in your elbow and do 40 seconds exercise and then have a 20 seconds rest. Stand steady and tall, holding your tummy in tight. Make gentle movements to give yourself more confidence and to build strength. Bring your arms slightly forward, upward and then backward, making circles with your arms.
Bicep Curl to Elbow Out : Use slightly heavier weights for this exercise. Make Bicep Curls in and out and bring back to halfway. Take out to the side and then take up to the sky. Keep your toes and feet firmly on the mat. Squeeze your elbows in and lift up through the chest in a slow and controlled way. Keep your back still and your body steady. Curl the weight up with your elbows to your sides until you hit your end range of motion, where you can't curl the weight any further. At this point, bring your elbows forward a few inches and squeeze out of your biceps. Do Not Quit!
Narrow Push Up Holds : Lean forward on your knees and bring your feet and legs up behind you on the mat. Your hands need to be directly under your shoulders with your elbows squeezed in tight. Take your body into a lean forward position and hold, leaning forward on your arms. Keep your legs together in a bent position and rock on your knees. Pull the abdominals in and press the floor away, squeezing your arms in. Use this hold to improve and strengthen your core and shoulders. Engage your abs, glutes, quads and back and try not to shrug your shoulders. Make sure your legs are engaged and you are driving back through your heels not coming forward onto your toes. Get lower each time to see what your body is capable of!
Single Tricep Kick Back (L & R) : This exercise targets the triceps by working one arm at a time. You are also engaging your core and torso for stability. This exercise will help to sculpt and tone your arms, as well as improving your upper body strength and balance. Focus on keeping your upper arm still so that your elbows stay high. Stay on your knees with two weights. Lean forward and pull your core in tight. Take your arms out to the back holding the weights tightly in your hands with your palms facing each other. Extend your arms and squeeze your elbows in towards your waist. Lift your arms up and out to the back, then bring them back to the front position. Keep it going and extend your arms up higher each time.
Front Raises Palms Down : Stand tall with your feet about shoulder-width apart. Use lighter weights and extend your arms out in front of your body. Breathe in and out and hold your core in tight. Move your arms out in front of you with the weights, keeping them steady and straight! Lift up and down, really working your back and strengthening those arms. Be strong and mindful of every rep you do!
Single Arm Tricep Kickback : You need heavier weights for this exercise to really work the muscles in your arms. With one weight in your hand hold your arm up high above your head. Take the weight back down and bring it back up. Drop it down again and push behind you, breathing in and out in a controlled way. Raise your right elbow back, so that your upper arm is almost parallel to the floor and kick back until your arm is fully extended. Take your arm down and then push up high into the sky. Gently release and relax.
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Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want more? Another great workout to build and strengthen your upper body is the Lean Upper Body Workout! This workout has 5 Exercises to get Strong, Sexy Arms and Shoulders and to tone up and help you get that lean look you crave for!
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