No matter what you call it, there's nothing cute about that hanging, jiggly skin underneath your upper arms. Targeted kettlebell exercises can be part of your workout to strengthen and build your triceps muscles, and because muscle tissue takes up less space than fat, your arms will look slimmer. With consistency and determination, sleeveless shirts will become a staple in your wardrobe.
Triceps Kickbacks
Step 1
Stand upright, place your feet hip-width apart and slightly bend your knees while holding a kettlebell in each hand along the sides of your body.
Step 2
Tighten your abdominals to support your lower back, bend your upper body 45 degrees forward from your hips. Look down at the floor in front of you so your neck is aligned with your spine and your back remains straight.
Step 3
Bend and raise your elbows bringing your upper arms parallel to the floor while your lower arms are vertical and the kettlebells point down. This is your starting point.
Step 4
Extend your elbows, raising the kettlebells behind you so the ball of the weight points backward. Keep your upper arms close to your sides and only move your lower arms to create the motion. Squeeze your triceps for one second before bending your elbows and slowly returning to the starting point. Repeat the exercise eight to 12 times and gradually work your way up to finishing three sets.
Overhead Triceps Extensions
Exhale when you extend your elbows and inhale upon returning to the beginning point. And don't sacrifice your form by working with a weight that is too heavy. Start with minimal weight. Once you've got the technique down, gradually increase the weight.
For variety, do the kettlebell exercises with one arm at a time.
Perform 30 to 60 minutes of moderate cardiovascular exercise one five days of the week to burn calories. Cardio can include everything from walking briskly and riding a bike to water aerobics and a game of doubles tennis.
Incorporate strength training on at least two days of the week to promote fat burn and increase muscle tissue.
Eat a healthy diet and read food labels to determine nutritional values. Substitute high-calorie foods with low-calorie foods or eat smaller portions to reduce your caloric intake.
Consult a doctor before beginning a new diet or exercise routine, especially if you have a health condition or injury.
Step 1
Stand up straight, spread your feet shoulder-width apart and hold the sides of a kettlebell handle with both hands so your thumbs are above your other fingers.
Step 2
Tighten your abdominals to help keep your back straight, extend your arms overhead next to your ears and bend your elbows, lowering the kettlebell behind your head. Face forward while your upper arms are vertical and your lower arms are parallel to the floor with the ball of the weight pointing down. This is your beginning position.
Step 3
Straighten your elbows and slowly raise the kettlebell overhead, pointing the ball of the weight up. Squeeze your triceps for one second at the top of the exercise and bend your elbows to return the kettlebell to the starting point. Complete one set of eight to 12 repetitions, and as you get stronger, add two more sets.
Tips
Tips
Tips
Tips
Tips
Warnings
References
Tips
- Exhale when you extend your elbows and inhale upon returning to the beginning point. And don't sacrifice your form by working with a weight that is too heavy. Start with minimal weight. Once you've got the technique down, gradually increase the weight.
- For variety, do the kettlebell exercises with one arm at a time.
- Perform 30 to 60 minutes of moderate cardiovascular exercise one five days of the week to burn calories. Cardio can include everything from walking briskly and riding a bike to water aerobics and a game of doubles tennis.
- Incorporate strength training on at least two days of the week to promote fat burn and increase muscle tissue.
- Eat a healthy diet and read food labels to determine nutritional values. Substitute high-calorie foods with low-calorie foods or eat smaller portions to reduce your caloric intake.
Warnings
- Consult a doctor before beginning a new diet or exercise routine, especially if you have a health condition or injury.
Writer Bio
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.