BINGO !! Wings

“Bingo wings” refer to the loose or flabby skin that hangs from the upper arms, particularly noticeable when waving or lifting the arms. While it’s not possible to spot reduce fat from specific areas, you can tone and strengthen the muscles in your arms to improve their appearance. Here are some effective workouts for targeting the triceps, the muscles located on the back of the upper arm, which can help reduce the appearance of bingo wings:

1. 1. Tricep Dips:
      • Sit on the edge of a sturdy chair or bench with your hands placed next to your hips, fingers facing forward.
      • Walk your feet out and lower your body off the edge of the chair, supporting your weight with your hands.
      • Bend your elbows and lower your body down until your upper arms are parallel to the ground.
      • Push through your palms to straighten your arms and return to the starting position.
      • Aim for 3 sets of 10-15 repetitions.
   2. Tricep Kickbacks:
      • Stand with your feet hip-width apart and hold a dumbbell in each hand.
      • Hinge forward at the hips, keeping your back straight, and bend your elbows to bring the weights up towards your chest.
      • Extend your arms straight back behind you, squeezing your triceps at the top of the movement.
      • Slowly lower the weights back down to the starting position.
      • Aim for 3 sets of 12-15 repetitions.
   3. Overhead Tricep Extension:
      • Stand or sit on a bench with your feet flat on the ground and hold a dumbbell with both hands.
      • Raise the dumbbell overhead, keeping your elbows close to your ears and your palms facing upward.
      • Bend your elbows to lower the weight behind your head until your forearms are parallel to the ground.
      • Straighten your arms to lift the weight back up overhead.
      • Aim for 3 sets of 10-12 repetitions.

Tricep Pushdowns (with resistance band or cable machine):

• Attach a resistance band or set up a cable machine with a straight or rope attachment at chest height.
• Stand facing the band or machine and grasp the handle with both hands, palms facing down.
• Keep your elbows close to your sides and extend your arms downward, fully straightening your elbows.
• Pause briefly, then slowly release the tension and return to the starting position.
• Aim for 3 sets of 12-15 repetitions.

Close Grip Push-ups:

• Get into a plank position with your hands directly under your shoulders and your elbows close to your sides.
• Lower your body down towards the ground, keeping your elbows tucked in.
• Push through your palms to straighten your arms and return to the starting position.
• Aim for 3 sets of 8-12 repetitions.