Introduction
Many people have excess arm fat and are looking for other ways to reduce it. Arm fat is a type of excess body fat when you gain weight, so do ours. Taking a holistic approach that includes a healthy diet and some fitness regimens and exercises will help you lose excess fat. Yoga is a great option to incorporate into your daily life.
What is the function of spot reduction?
Spot reduction is a collection of workouts that work to reduce fat in a specific area of nature
Does spot reduction work?
For example: Leg lifts help reduce fat around your hips and thighs. So ab workouts work to get you flat abs. And also chest exercises help to burn the fat under your breasts. Also there isn’t enough evidence to back it up to prove that they even do spot reduction work. If you want to lose body fat, a strategy that includes both physical activity and exercise can be successful. There are certain asanas to work on a particular body part. Also yoga helps in developing overall harmony in life mental and spiritual peace. There are six yoga poses to reduce arm fat.
6 Yoga Poses to Reduce Arm Fat
These 6 yoga asanas are very simple and can be done anywhere anytime.
Adho Mukha Swansana
This posture is popularly known as Downward Dog. This asana works the upper arm and calf muscles. Relieves headache back pain stress and also fatigue.
How to do:
1.Keep knees down and come down on all fours with palms down as well.
2. Straighten the knee and abdomen while keeping the feet and palms on the floor.
3. Pull the shoulders back and create a stable position with your head in it.
4. Hold this position for 30 seconds and do this asana three times.
Tips: 1. Pregnant women should not do this.
2. People suffering from diarrhea or high blood pressure should not do this.
3. Patients suffering from carpal tunnel syndrome should not do this.
Read More: 10 SIMPLE YOGA POSES TO REDUCES BELLY FAT FOR BEGINNERS
Dandayamana Bharmanasana
This asana is also called balancing table pose. This asana is useful for reducing arm fat. It works to improve stability, balance and memory in the whole person. This asana helps strengthen the arms, triceps, biceps and calf muscles.
How to do:
1. Rest the body in the cat-cow pose.
2. Straighten the right arm parallel to the floor with the chest and stomach area.
3. Lift the right hand in the opposite direction and do the left leg.
4. Hold this position for thirty to thirty five minutes and repeat this position on the other side with the left hand and right foot.
5. Do this three times on both sides.
Tips:
1.Pregnant women should not do this asana.
2.They should not do this if they have pain or injury in shoulder, knee and calf.
3.A patient with spondylitis should not do this.
Utthita Ardha Dhanurasana
Another name for Uthit Ardha Dhanurasana is Standing Ardha Dhanurasana.
This asana is done to strengthen your hips and thighs. This asana works on toning your arm fat and focusing on the hunched back.
This helps to stabilize the body and increase blood circulation.
How to do:
1.Stand straight and bend your upper body forward.
2.Gently lift your left leg back, placing all your body weight on the other leg.
3.Hold the left leg with the left hand while lifting.
. Arch your back and extend your left ankle and hold your left hand.
5. Raise your right arm parallel to the floor to shoulder level.
6. You can hold this position for 30 to 35 minutes. Do this three times. And change hands and feet as well.
Tips
1.People suffering from carpal tunnel syndrome should not do this.
2.People with dislocated or slipped discs, feet, knees or shoulders should not do this.
Garudasana
This asana is also known as Garuda Mudra. This is a program asana when it comes to arm toning. This festival has a lot of benefits like improving the condition of asthma as well as reducing back pain and sciatica it also helps to improve the blood circulation and also helps to improve the metabolism of the whole body.
how to do
1.Stand straight and lift your left leg and stand on the other leg.
2.Bring your left foot down toward the floor by wrapping your left foot around your right foot.
3.Try balancing the pose with one foot on the ground.
4.Extend both your arms and join hands with right hand on top of left hand.
5.Extend both your arms to the floor and bend them parallel to your body.
6.Ensure that your palms are confronting one another.
7. Hold this position for about 30 to 35 seconds. Do this three times. And change hands and feet as well.
Tips
Those suffering from knee injuries or severe pain should not do this.
Prasarita Padottanasana
This asana is also called wide leg forward bend. There are two variations of this and both are done to strengthen the spine, legs, calves and arms. This asana is used to reduce fat deposits on the thighs.
how to do
1.Stand up straight with your arms parallel to the floor and at shoulder level.
2. Keep your feet wide apart until you are stable.
3. Slowly bring the upper body i.e. the torso forward and try to keep your hands on the floor in line with your feet.
4. Keeping the hands and feet firmly on the floor, slowly bend the elbows so that the top of your head comes to the floor.
5. Hold this position for 30 to 35 seconds. And repeat this asana three times.
Tips
They should not do this for lower back or knee pain.
Vajrasana
This is a very popular asana and is also called the Thunderbolt Pose. This exercise can help in reducing arm fat, besides this asana helps in improving the digestive system and blood circulation. This is done to tone the pelvic muscles and the sciatic nerve.
how to do
1.Sit on the floor with your legs spread, bring both your feet under your leaders and bend your knees.
2.Make sure your hips are resting on the backs of your legs.
3. Press towards the floor with the toes together.
4. Keep your hands on your lap and breathe in and out slowly.
You can hold this position for thirty seconds and repeat this asana three times.
Tips
1. Those who have undergone abdominal surgery should not do this.
2. They should not do this if they suffer from slip disc.
conclusion
Here are some yoga poses that will help you lose arm fat. Total fat loss is essential to achieve your dreams. And this is also a very important part of it. It is necessary to have healthy diet and regular habit of yoga. Also yoga will try to keep you mentally and physically stable. And also it is necessary to maintain consistency in this, it is not possible overnight. You have to do these yoga poses till you achieve your focus. And even after you have achieved focus, regular practice of these yoga poses can help control your body fat.