Are you tired of your bat wings? There is nothing more awful than lifting your arms and seeing loose skin jiggle about in every direction. Fortunately, it is actually possible to tone up your arms and get rid of those hideous bingo wings. You do, however, have to be realistic. Focusing on one single area of your body only is not effective. Spending every waking moment doing triceps exercises, in other words, won’t be enough. Instead, you need to do both cardio and strength training, as well as have a healthy diet. This will transform and tone your entire body and it will get rid of those bat wings once and for all. Let’s take a look at a few important elements that you need to incorporate in your lifestyle.
The Triceps Squeeze
One effective move that you need to incorporate in your daily exercise regimen is the triceps squeeze.
Take your arms behind you and bend your elbows high behind you (top). Extend your arms straight back from there. Turn palms to face each other and squeeze your upper arms in towards one another (bottom). Squeeze the triceps in towards the body.
One of the great things about this particular move is that it only requires a small movement, so you won’t exert yourself too much. You need to do three sets of 16 reps for the best effect. As you feel your triceps getting stronger, you can make the move more difficult by holding ever increasing weights.
In some cases, bat wings are simply a sign of aging, or a sign of having been overweight and having lost it. Here, the wings are literally just loose skin that has been overstretched and will never come back to its natural, toned style. In most cases, however, bingo wings exist because of an unhealthy lifestyle. The added difficulty of this is that if you then lose weight, you might end up with loose skin and more bingo wings. This is why it is so important to eat a healthy diet and get rid of excess fat deposits in the upper arms.
A healthy diet includes whole grains, such as brown rice, whole-wheat pasta and oats. Lean sources of protein, including nuts, lean meats and tofu, help keep you full and strengthen your muscles.
By focusing on your diet, you will also make sure you have the necessary fuel to build up your muscle tissue. By increasing the muscle tissue in your triceps, you will force your skin to wrap more tightly again. As a result, your flabby arms will start to disappear as well.
The Kneeling Reverse Fly
Another really good exercise is the kneeling reverse fly.
Kneel on all fours, holding a dumbbell in your right hand. Engage abs and raise right arm out to shoulder height (elbow should only be slightly bent), palm facing down. Lower to start.
You need to do three sets of 15 repetitions on each side for the greatest benefit. Again, try use heavier weights to make this exercise more effective. There are many benefits to the kneeling reverse fly. The first is that it will also get your heart rate going, so you do a degree of cardiovascular exercise. Finally, it exercises the muscles of your shoulders and chest as well, rather than focusing on a single set of muscles.
There are various other things you can do in order to get rid of bat wings. The three steps described above, however, will already make a great difference. But remember that being fit and healthy is a lifestyle, not something that you do for just a week or so at a time.