Musely

Exercises To Get Rid Of Armpit Fat

posted in Health & Fitness
01/26/2015
  • Step 1

    Eat foods that are high in nutrients and low in empty calories. Give up the cakes, cookies, candy bars, burgers, fries, milk shakes and ribs. Consume nutrient dense foods instead, such as lean meats, whole grains, fruits, vegetables, beans, low-fat dairy products and tofu. Be mindful of your portion sizes as well.

  • Step 2

    Perform cardio that works your upper and lower body at the same time to increase your work output. Elliptical training, rowing, swimming, versa climbing and kickboxing are examples. To lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary according to the American College of Sports Medicine. Choose your activity and work out three days a week on nonconsecutive days.

  • Step 3

    Execute a set of dips with dipping bars. Place your feet on the foot rests and grasp the bars with your hands. Lift your feet up, straighten your arms and lean forward slightly.

    Lower your body down by bending your elbows and stop when your upper arms are parallel to the floor. Push yourself up until your arms are straight, but do not lock your elbows. Repeat for 10 to 12 repetitions.

  • Step 4

    Grab a barbell to do pullovers for your chest and back at the same time. Lie face-up on a bench and hold the bar above your chest with your elbows slightly bent and your hands approximately shoulder-width apart.

    Maintain the slight bend in your elbows as you lower the bar behind your head and toward the floor in an arcing fashion. Lift the bar back up and repeat 10 to 12 times.

  • Step 5

    Hold dumbbells above your chest to do flys. Lie face-up on the bench, turn your palms so they face each other and hold the weights an inch apart. Bend your elbows slightly and keep that bend as you lower the dumbbells to your sides. Stop when your upper arms are parallel to the floor, push the weights back up and repeat for 10 to 12 repetitions.

  • Step 6

    Attach a straight bar to a lat pulldown machine to do wide grip pulldowns. These work the top of the latissimus dorsi muscles, which are found right behind your armpits. Sit on the seat of the machine, snug the padded support on your thighs and grab the bar with a wide, overhand grip.

    Lean back slightly, keep your back straight and pull the bar down to your chest. Raise it back up slowly and repeat 10 to 12 times.

  • Step 6

    Attach a straight bar to a lat pulldown machine to do wide grip pulldowns. These work the top of the latissimus dorsi muscles, which are found right behind your armpits. Sit on the seat of the machine, snug the padded support on your thighs and grab the bar with a wide, overhand grip.

    Lean back slightly, keep your back straight and pull the bar down to your chest. Raise it back up slowly and repeat 10 to 12 times.

  • Tips

    Perform three or four sets of your exercises and work out three days a week on your non-cardio days.

    Things You'll Need

    Dipping bars
    Barbell
    Bench
    Dumbbells
    Lat pulldown machine

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