Only do resistance workouts for the The back of your arms will not make the fat disappear. Localized reduction (when you get rid of fat only in one part of your body) is a myth, according to the American Council on Exercise. To really tone up those arms, combine cardio and a resistance-challenging workout to change your shape. Before starting any exercise program, consult your doctor. And if you feel pain during any exercise, stop immediately.
Cardio for fat loss
How much cardio you do depends on how much fat you want to lose. For a moderate loss of fat, perform cardio three to five times a week. If you have more fat to lose, increase that amount and do five to seven days a week of cardio. Maintain a moderate to vigorous intensity to burn calories and lose fat. Exercise for at least 30 minutes, and up to 60 minutes for more significant weight loss. Choose any activity you enjoy, and keep your heart rate up.
Dives will challenge your triceps, adding muscle definition as you decrease body fat with cardio. Adding muscle will also speed up your metabolism. Sit on a flat bench and place your hands on the edge of the bench near your hips. Keep your knees bent and your feet flat on the ground. Slide your hips forward from the bench so that your weight is held in your hands. Bend your elbows and lower your body to the ground until you feel a spurt in front of your shoulders, or your elbows are bent at 90 degrees. Press upwards by contracting your triceps for a full repetition. Do one to three sets of eight to 12 repetitions.
Make an extension on a cable device. You can make them with a string accessory or with a straight bar. Place the cable in its highest position with the handle attached, and fix your resistance in the pile of weights. Take the handles with a grip from top to bottom, and keep your upper arms close to your body all the time. Press the handle down towards your thighs, straightening your elbows and contracting your biceps. Slowly release the weight by bending your elbows. Stop when your upper arms begin to move away from your body by a complete repetition. Do one to three sets of eight to 12 repetitions.
Dumbbell head extensions
Choose a dumbbell and sit on a bench. Sit straight and take the dumbbell around the handle with both hands. Raise the dumbbell over your head with your upper arms next to your ears. Keep them there all the time. Bend your elbows and lower the dumbbell behind your head.Do it slowly so as not to hit you. Stop when you can not lower the weight anymore. Push back up for a full repeat. Do one to three sets of eight to 12 repetitions.