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How To Get Rid Of Bat Wings
Exercise And Diet Recommendations For Toned Arms
How Certain Body Features Can Make a Person Feel Flawed
There are a lot of things that are considered
unattractive according to the beauty standards imposed by modern society.
Protruded belly, thigh cellulite, and sagging breasts are a few of the
proclaimed "flaws". Saggy skin and fat on your upper arms, which often occur as
the result of being overweight or losing a significant amount of weight, also
known as bat wings, is another source of insecurity for a lot of people. And
although there is nothing wrong with having any of the above-mentioned body
features, they often make people self-conscious, preventing them from wearing
what they like or doing what they want if it involves the exposure of these
"flaws". That is why numerous people search for an answer to the question "How
to get rid of bat wings?".
If you possess this feature and think that it is
a problem, there are two ways for you to fight it. The first is to accept that
it is natural and doesn't make you less attractive, and the second is to find a
way to eliminate it. If you chose the second variant, then read on to find out
how to get rid of bat wings with the help of exercise and dieting. You can also
choose an easier option - download the BetterMe app. It can help you
successfully reduce bat wings by providing you with a customized workout plan
that will tone your arms and a healthy diet plan that will help you slim down.
Diet Recommendations to Help You Get Rid of Bat Wings
People who
are searching for an effective method on how to get rid of bat wings often find
this process very challenging. And the fact that spot reduction is impossible
doesn't make it easier. That is why, if you want to successfully get rid of
your bat wings, you need to stick to methods that are supported by specialists
and evidence. These methods include a balanced diet, regular workouts, proper
sleep, and reduced stress levels.
To
successfully fight the problem of bat wings, you need to follow a healthy diet
that can provide you with all the vital nutrients. An average adult person
requires around 2000-2500 calories a day. Make sure that your menu includes
plenty of nutrient-rich foods, such as fruits and vegetables, lean meat, fish,
eggs, dairy, and whole grains. You should also consume healthy fats that are
found in olive and canola oil, avocado, nuts, and seeds. These components,
along with protein, fiber, vitamins, and minerals are essential for the
maintenance of the proper functioning of your body. Besides that, some foods,
such as greasy foods and sugar, can do your body more harm than good and should
be avoided.
How to Get Rid of Bat Wings with the Help of Exercise?
If you
want to successfully trim a couple of inches of fat and tone your arms, you
need to combine a healthy diet with regular exercise. To slim down it is
recommended that you have 35 minutes of moderate to high-intensity workout per
week. Make sure to warm up before your training, to prepare your muscles for
the following physical activity, reduce post-workout muscle soreness and
stiffness, and avoid any possible injuries.
Without
further ado, here are the best exercises to help you banish bat wings and tone
your whole body:
●
Plank
This
classic calisthenics exercise works for all major muscle groups and doesn't
require much time. There are numerous variations of the plank, but let's start
with a basic high plank. Lie face down on the floor and use your straight arms
and forefeet as pillars, lifting your hips off the ground and creating a
straight line with your body. Make sure that your back is straight, your hips
don't sag, and your core is engaged. Hold the position for as long as you can
endure, slightly increasing the amount of time you spend in a plank with each
workout.
●
Push-up
A push-up
is one of the most popular arm exercises. It
involves a lot of muscle groups and is especially beneficial for your core
muscles. To perform a push-up, get into a high plank position, and while
keeping your body in a straight line, bend your elbows, lowering your chest to
the ground. After a small pause, return to the high plank position.
●
Triceps
dip
Triceps
dip is one of the best triceps exercises. To perform a triceps dip, you need a
chair or a bench. Sit on a chair and grab its edge. Slightly lift your body and
take several steps forward. Make sure to keep your knees bent at a 90-degree
angle and hip-width apart. Now bend your elbows and slowly lower your body,
make a small pause and get back to the initial point.
●
Triceps
push-up
This type
of push-up focuses on your triceps. Its technique is similar to that of a basic
push-up but requires a different arm position. Place your palms directly under
your shoulders and draw your arms as close to your sides as possible. Your
elbows should point back. Make sure to engage your core and keep your shoulders
stable. Now perform a push-up by lowering your chest to the floor until your
arms create a 90-degree angle, then return to the initial position.
●
Burpees
Burpees
are a real fat killer. It makes your heart pump and targets your major muscle
groups. To perform this exercise, stand straight and get into a squat by
bending your knees and lowering your hips. Then, place your hands on the floor
in front of you and jump back with your feet, getting into a plank position.
Jump back into a squat and return to the initial position.
Want more
exercises? Download the BetterMe app and enjoy a great plethora of various exercises with
detailed explanations.
FAQs
How long does it take to get rid of bat wings?
Since
every person is different, the process of getting rid of bat wings takes a
different amount of time for each person. It depends on such factors as your
initial weight, age, height, body composition, sex, and others. So just
remember that successful weight loss is only possible with the help of a
healthy diet and regular workouts.
Conclusion
If you want to find a method on how to get rid
of bat wings, start by consulting your doctor and making some healthy lifestyle
changes, such as going on a balanced diet and sticking to a regular workout
routine.
DISCLAIMER
This article is intended for general
informational purposes only and does not address individual circumstances. It
is not a substitute for professional advice or help and should not be relied on
to make decisions of any kind. Any action you take upon the information
presented in this article is strictly at your own risk and responsibility!