28 Days Challenge To Lose Arm Fat

 Yes.! Work hard for 28 days and achieve your goal.! 

Be very consistent in doing these workouts atleast for three-four times a week. 

#1.Write Your Name

• This workout is very unique and it targets your arms very effectively. 
• With losing your arm fat, you will enjoy writing your name or anyone's name whom you like

How To Do:

1. Stand with your feet shoulder-width apart. 
2. Hold a single dumbbell in both the hands in front of pelvis. Extend your arms out in front of you. 
3. Slowly and with control, write your name in the air, keeping your arms almost straight, with a slight bend in elbows. 
4. Each letter is a repetition. 

2.Triceps Dip

• This workout engages the triceps muscles, but it also works the shoulders and requires strength from the core, grip and arm muscles to complete the motion.

How To Do: 

1. Start in the seated position with dumbbells on either side of hips, palms resting on dumbbells, and fingers pointing toward toes. 
2. Lift your butt about 6 inches off the ground. Keeping your arms straight, bend the elbows and lower until butt taps the ground. Push back up to the start. 
3. That's one repetition. 

#3.Triceps Kickback

• This workout engages the triceps muscles, but it also works the shoulders and requires strength from the core, grip and arm muscles to complete the motion.

How To Do: 

1. Stand with your knees bent, and lean forward slightly, and with a dumbbell in each hand and elbows at 90-degrees by sides. 
2. Press the dumbbells back and up, and as you straighten your arms, squeeze triceps. 
3. Return to start. That's one repetition. 

#4.Pushups:

Pushups are beneficial for building upper body strength. They work for the triceps, pectoral muscles, and shoulders. When done with a proper form, they could also strengthen your lower back & core by engaging the abdominal muscles. Pushups are a very fast & effective exercise for building strength.

How To Do: 

1. Lie on the floor on all fours, by positioning your hands slightly wider than your shoulders.
2. Extend your legs back so that you have balanced yourself on your hands and toes. Keep your body in a straight line from head to toe without sagging in middle or arching your back. You can position your feet to be close together or a bit wider depending on what gives you the comfort.
3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button towards your spine. Keep a tight core through out the entire pushup.
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at 90-degree angle.
5. Exhale as you begin to contract your chest muscles and pushing back up through your hands to the start position. Do not lock out your elbows; keep them slightly bent.

#5. Knee Pushups:

Knee pushups will strengthen your chest, shoulders, and triceps, thereby helping you to build your fitness without the stress of a full push-up. 

How To Do: 

1. Lie on the floor on all your fours, by positioning your hands slightly wider than your shoulders.
2. Place your both the knees on the floor in such a way that you have balanced yourself on your hands and knees.  Keep your body in a straight line from head to knee without sagging in middle or arching your back. You can position your knee to be close together or a bit wider depending on what gives you the comfort.
3. Before you begin any movement, contract your abs and tighten your core by pulling your belly button towards your spine. Keep a tight core through out the entire pushup.
4. Inhale as you slowly bend your elbows and lower yourself until your elbows are at 90-degree angle.
5. Exhale as you begin to contract your chest muscles and pushing back up through your hands to the start position. Do not lock out your elbows; keep them slightly bent.

#6.Zottman Curl:

Zottman curls are the most effective in certain set and rep ranges. You can do them for 3-4 sets of 8-10 reps per arm, as well as 2-3 sets of 20-30 reps per arm. Within your workout, Zottmans serves as an excellent movement to bring blood flow to your arms and warm up your elbow flexors.

How To Do:

1. Stand with your feet hip-width apart, holding dumbbells resting near hips, palms facing forward. 
2. Without moving your upper arms, slowly curl dumbbells toward shoulders. 
3. At top of the curl, rotate your wrists inward so palms face forward. 
4. Slowly lower them in that position and rotate your wrists and dumbbells back to the starting position. That's one rep. 

#7.Squat With Curl:

Squat curl targets the hips, glutes and biceps. This workout helps to tone your whole body, it improves your flexibility and balance, and increases your lower body and arm strength.

How To Do: 

1. Stand with your feet slightly wider than hip-width apart, toes pointed forward, and torso hinged slightly forward. 
2. Hold a set of dumbbells in your hands. Inhale while bending your knees and sinking hips down until thighs are parallel to the floor, curling dumbbells up to shoulders at the same time. 
3. Exhale and drive through your heels back to the starting position as you slowly lower the dumbbells back down to the start. That’s one rep.