Whole body vibration exercises for losing arm fat
If your arms are not in their best shape, you may not feel comfortable wearing strapless dresses that expose your shoulders and upper back, and let others admire your upper arms. Although the triceps do require more dedication and effort than the biceps, in order to look toned and lean, it’s not an area that can’t be shaped, so if you want slim and attractive arms, add the exercises below to your weekly routine.
Perform these exercises in a circuit for better results, taking very short breaks between movements, or incorporate them in a more complex workout session by mixing the triceps exercises with movements for the biceps, back, waist area and shoulders.
1. Classic triceps dips on a WBV machine
This movement is one of the best when it comes to defining your upper arms and trimming down the fat, as the triceps do most of the effort. Start in the classic triceps dips position, setting the frequency to 10-12 Hz – remember than for upper body WBV exercises the frequency should be lower, to avoid dizziness and too much vibration from reaching the head.
Repeat the exercise for 1 minute, or perform the WBV triceps dips for 3 sets of 10 reps each. After each set, switch to planks, so the sequence will be: 10 triceps dips, 30 seconds of planks on the vibration platform, repeated 3 times.
2. Over the head triceps extensions
For this movement you can use a set of light dumbbells or the elastic cords that are delivered with the Hypervibe whole body vibration machine. Lift the dumbbells over your head until your arms are fully extended, then bend your arms so as to bring the forearms parallel to the floor. Engage the triceps to return to raise the dumbbell back to the starting position and repeat the movement 10 times, doing 3 sets with short breaks in between.
3. Triceps kickbacks on a WBV platform
Start in the basic stance with knees slightly bent. Hold a set of dumbbells or the elastic cords of the machine in your arms, and bend the elbows to bring the resistance to your side. Kick back, so that your upper arms become parallel with the floor. Press the dumbbell back, rotating the palms to face the ceiling, then rotate the palms back in and return the arms to the initial position. Repeat the movement
Stand with your knees bent and lean forward slightly, with a dumbbell in each hand. Bend your right elbow to bring the dumbbell to your side, making your upper arm parallel with the floor. Press the dumbbell back, and as you straighten your arm, rotate it so that your palm faces the ceiling. Rotate it back so that your palm faces in, and return your arm to the bent position. Do 12 to 15 reps with each arm.
4. WBV push-ups
Start in the classic push-up position and bend your arms, lowering the upper body until your chest almost touches the platform. Return to the initial position by extending the arms and pushing the body back. If you find this movement to be too challenging, try the kneeling push-ups, as they’re less demanding but still effective in strengthening the triceps.
5. Lateral arm circles
This exercise can be done with or without weights. Start in the standing position with feet at #2-#3, and set the frequency to 15-18 Hz if you can maintain balance. Extend your arms laterally and start rotating them forward, doing small circles, for 30 seconds. Repeat the same movement but this time rotate the arms backward for another 30 seconds. This simple exercise tones your arms and shoulders, being great for reducing the arm fat and shaping a slimmer upper body.
End the routine with 3 sets of 10 reps of lateral raises, holding a set of dumbbells or the elastic cords in your arms. For push-ups and triceps dips, the frequency should be lower, around 10-12 Hz, but for the standing exercises you can increase the intensity of the vibration.
Find more exercises for the arms and upper body on our Support site, in the dedicated Exercise section.
