I going to show you the many fun ways fun I said how you can get rid of your saggy arms how to tone them up what’s even better than that you’re going to do it on the couch you’re not going to go to the gym you’re not going to spend any money but my favorite ones are with the pillows which I’ll get to in just a little while the first thing that we know we can just sit on the edge of the couch and just come down a little bit and contract our triceps just like this and use our feet to come up again that’s
just a simple one that most people can do but you can actually sit back on the couch like this and what I want you to do is bend your elbows put your hands in front of you and similar what you just did off the couch much safer this way you’re going to put your elbows against the back of the couch and watch what I do I’m going to push myself back I’m Contracting my triceps as they contract and release it put your elbows back and push back pushing yourself right back into the couch hold about 3 seconds and
release you push back again you’ll feel the muscles behind those arms contract get nice and tight and release you’ll do about 15 of those and what I like is a little type of an exercise band what I like about this you can get these in many places different sizes different kinds but I just want to give you the idea of what you can do okay okay you’re going to take one band and you’re going to actually hold it right here at your shoulder you’re just going to pull up like that this is how easy it is just
any type of band now if you look at my tricep my tricep is firing these little exercises are excellent you can actually take the band that’s open like this put it over the shoulder hold it with this arm and grab it with your hand and just push down like this all tricep so easy these are one of my favorite exercises just a few dollars get yourself a band you can do this anywhere you can travel with it and do a couple sets of these like 15 repetitions and if you don’t have a band you could take a rolled up towel like this and
what you’ll do is you’ll drop it down like this you’ll take your other hand and grab the bottom of the towel what I love about this is that as you lift up like this watch the shoulder it’s going back I’m stretching the range of motion of my shoulder this is not as good as a band but again look at my tricep I’m Contracting it I’m getting range of motion my other shoulder and this is really a great type of exercise without even a band you can see I’m Contracting it you can be creative when you come out
of here and you’re holding back with resistance behind your back like this you can hold it just keep pulling and Contracting it isometrically isotonically we’re moving the whole joint is symmetrically we’re just firing the muscle without moving the joint now comes to the fun stuff these are my favorites so what are we going to do so let’s just take one pillow sit back you could take another pillow put it behind your back make yourself comfortable this is what we’re going to do we’re going to take that
pillow you can do this when you’re watching TV when you’re kicking around in the house talking chatting take the pillow what I want you to do is squeeze the pillow look my hands I’m squee squeezing it now as you squeeze in front of your chest you’re going to squeeze and push out those triceps are Contracting keep squeezing hold it dur 3 4 Seconds come back squeeze the pillow push out those triceps behind those arms are Contracting oh it’s going to hurt come on back the more you squeeze and
the more you push out slowly as you get to the end keep pushing squeezing as you’re pushing out you’ll feel these triceps really really contract and that’s what you want you want to make sure you’re Contracting these muscles so the mass starts to grow as you start increasing your metabolism as well as other exercises like walking riding a bike you want to start doing aerobic exercise is extremely important to help your body increase its metabolism so you can help burn that extra fat as well as
increasing lean body weight that’s what we’re doing which is muscle now here’s one of my favorite favorites with the pillows this time we’ll take two pillows and we’ll sit back like this and what we’re going to do here we’re going to pretend we’re practicing CPR not really in other words if you do CPR on somebody what do you do you take one hand interent cross it with the fingers watch my arms and you push out like this and what I’m doing here is I’m working my tricep take the same
idea and let’s keep the arms alive okay the whole idea of CPR is keeping SE alive and what you’re going to do is you’re going to put your hands on the pillows like this and you’re going to push down down legs like that release and push down now I’m working all triceps all back here both arms if you push down with one arm take your other arm and feel take your hand and feel the tricep this is all you’re doing but as you push hold it there a couple seconds and come back push down towards the
knees hold it a couple seconds and come back push down towards the knees hold it a couple seconds and then come back 15 repetitions a couple sets of these I promise you you will see great results although most important you must eat a well-balanced diet cut out those refined and processed sugars get your healthy fats your avocados your olive oils get some exercise make sure you’re getting your sleep and very important as you lose this extra fat that extra cellulite make sure you’re drinking lots of water
that is key because water will help boost it will increase your metabolic rate so you can get the job done well I am proud of you I know you tried some of these and I advise you and I recommend to choose the ones that work best for you but these are really special and I hope it works for for you please share this video with your friends and family leave your comments below and most important make it a great day I’m Dr alen Mandel
