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The Best Underarm Exercises for Women

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If you call your armpit a bat wing or a bingo wing, know that you are not alone. Because of widespread complaints about underarm muscle relaxation, the U.S. Sports Commission launched a women only study in 2011 to determine which type of underarm muscle exercise best regulates triceps. Researchers at the University of Wisconsin, La Crosse, studied different movements and sequenced the results based on the amount of triceps activation produced by each exercise.

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triceps decline is a good arm movement. (picture: under / iStock / gettyimages)

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to carry out various triceps regulation exercises and consolidate the axillary area. Triangle push up is one of the most effective exercises to challenge the armpit. Triangle push ups also strengthen the muscles in the chest, abdomen and lower back. How to do it: kneel on four feet, put your hands on the floor, under your shoulders. Put your hands together and form a triangle with your thumb and index finger. Put your feet behind you and lift them up to your toes. Tighten your abdominal muscles and adjust your shoulders, lower back, hips, knees and ankles. Do not let your back or buttocks droop during push ups.

slowly lower your upper body to the floor, bending and opening your elbows as you descend. Stop before the chest touches the ground, arm hard, and lift the body to the starting position. Kneeling makes push ups easier. Complete 12 to 15 repetitions and stop when muscles are tired. Triceps kickbacks

include triceps kickbacks, the second best underarm exercise in this study. How to do it: hold the dumbbell in the right hand, stand straight, stand staggered: left foot forward, right foot backward. Point your feet forward and lean 45 degrees forward with your left hand over your left leg. Press the right arm to the right and lift the right forearm parallel to the floor.

slowly push the weight behind you and straighten your arms. Put the weight back in the starting position. Complete 12 to 15 repetitions and stop when the arm is tired. Switch sides and repeat 12 to 15 times with the left arm.

3. Triceps declination is the most effective way to train triceps, and axillary exercise ranks third.

how to do it: sit on the exercise table, put your hands next to your hips, and put your fingers around the edge of the bench. Straighten your wrist and fold your elbows to both sides.

relax your shoulders, tighten your abdominal muscles, and walk your feet forward 24 inches. Lift the hips off the bench and place them directly in front of the bench.

lower the hips slowly towards the floor and bend the elbows as you descend. Don't let your elbows open, close them, and focus on your triceps. Stop when the back of the arm is parallel to the floor, push your hands away and lift your hips in front of the bench. Complete 12 to 15 repetitions and stop when the back of the arm is tired. Lift one foot off the ground to make descent more difficult.