It happens to most of us, you raise up your arms and just look at them jiggle. Perhaps you clap your hands and the muscles of your arms are still jiggling long after you are done. There are several reasons that you may have jiggly arms.
If your jiggly arms are really starting to bother you and you are ready to do something about it, there are some simple exercises that you can do in order to get rid of that jiggle forever. For these exercises you will need a set of hand weights.
1. Tricep Kickbacks
To do this exercise you will need to hold a weight in each hand. Bend over until you are at a 45 degree angle. If needed, bend your knees. To start the exercise bend the arms and pull your elbows until they are level with your torso. Hold this position and then straighten your arms behind you. Make sure to squeeze your triceps on the way back. Bend your arms into the starting position and then repeat. Try to do between 10 to 15 reps.
2. Tricep Dips
For this exercise you will need a chair that is sturdy. Stand in front of the chair and place your arms shoulder width apart on the chair. Your legs will be bent towards the floor and your back close to the chair. Keeping your elbows slightly bent, straighten your arms. Then bend your elbows slowly and lower yourself. Hold the position and then return to the starting position. Repeat this push up and down set for 10 to 15 reps.
Start out by kneeling on the ground and bring your hands down to the floor. Your hands should be about shoulder width apart. Kick your legs out behind you while pressing down on your hands. Flatten your back until it is parallel with the floor. Lower yourself to the floor until your elbows reach a 90 degree angle. Slowly push back up to the starting position. Your back should remain flat during the entire motion.
Grab your weights and stand with your feet shoulder width apart and your knees slightly bent. Your arms should be at your sides. Slowly pull the weights up and then squeeze your shoulder blades together. Hold and then lower the weights. Repeat 10 to 15 times.
5. Tricep Extensions
Stand with your feet about shoulder width apart and your weights in your hands. Lift the weights above your head and then bend your elbows back behind your head. Lift to the starting position and repeat. Do 10 to 15 reps.
6. One-arm pushups
Lie on your side with your knees and hips stacked. Place your bottom arm across your torso with your hand resting on the shoulder. Place the other hand on the floor in front of you. Squeeze your triceps and push up. Lower your body and repeat for 10 reps.
Source: Scientific American
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