June 16, 2024

How to lose arm fat? Like belly fat, fat also starts accumulating on the hands. Which looks really bad. There can be many reasons behind this, such as rapid weight loss or decrease in testosterone hormone, poor lifestyle etc. The problem of fat on the hands is seen mostly in women. But men are also no exception to this. But you can reduce the fat of your hands with the help of the 3 powerful exercises mentioned here.

How to lose shoulder fat or How to lose arm fat? 

You do not need to ban food to reduce the fat of your hands. Rather, some effective exercises have to be done regularly. You can easily do these exercises at home too.

Exercises To Lose Arm Fat

1. Triceps push-back 

Triceps push-back exercise is very effective to reduce the fat of the hands. You will need two dumbbells to do this. According to your ability, lift dumbbells in both hands. Now fold both the legs together and bend the waist forward slightly. Keep in mind that at this time your back, neck and chest are absolutely straight and knees are slightly bent. Now stick both the elbows to the waist and straighten the hands backwards. Now bring the dumbbell forward and bring it near the chest and then take it back. In this way, do 3 sets of 10-12 reps of this exercise.

2. Triceps Punch-out

Triceps punch-out exercise is also beneficial for reducing hand fat. To do this exercise, you will also need dumbbells according to your capacity. Come to the above position and hold a dumbbell in your right hand. In this exercise, bring the elbow to the right side in front of the shoulder instead of the waist. Due to this your dumbbell will start hanging downwards. Now straighten the elbows while taking the dumbbells outwards and thus do 3 sets of 10-12 reps of this exercise.

3. Chair Dip

Chair Dip can be practiced to reduce arm fat.  For this you will need a chair. Now stand with your back towards the chair and rest both the palms on the edge. After this you come to the position of sitting on the chair, but sit in front of the chair. After this, bring the hips down and then lift it back upwards. Do 3 sets of 10-12 reps of this exercise.

The information provided here is not a substitute for any medical advice. It is being given for the purpose of educating only.

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