Some simple exercises get biceps and triceps muscles in a short time, thus counteracting the usual flaccidity in this delicate skin area.
The inner side of the arms is one of the areas of the body that most accuses flaccidity. The skin here, as also happens on the inner thighs, is thinner and more fragile, so over the years it loses firmness and smoothness.
But flaccidity is also a consequence of the lack of muscle tone. We use the triceps less and less: we no longer need to push even a heavy door because they open automatically. Often, only when, for example, we are forced to push a car, it becomes apparent how weak we have the extensor muscles of the arm.
The inner side of the arms is one of the areas of the body that most accuses flaccidity. The skin here, as also happens on the inner thighs, is thinner and more fragile, so over the years it loses firmness and smoothness.
But flaccidity is also a consequence of the lack of muscle tone. We use the triceps less and less: we no longer need to push even a heavy door because they open automatically. Often, only when, for example, we are forced to push a car, it becomes apparent how weak we have the extensor muscles of the arm.
ARM EXERCISES WITH DUMBBELLS, WEIGHTS OR BOTTLES
Incorporating weights, or bottles filled with water, to the exercises, you can maximize the results.
It is advisable to start with light weights, which feel comfortable in the hand, to ensure that the muscles of the wrists are not strained.
As you gain strength, you can increase the weight (for example, from 1.5 to 2.5 kilos and then to 3.5 kilos), but not so much that you cannot maintain the correct position.
The most recommended exercises are push-ups and extensions, both on the floor and standing and against the wall.
With a pair of weights or bottles, one in each hand, and with the arms stretched and crossed, you have to make circular movements backwards.
Another exercise is to lie on the floor with your arms crossed (and a bottle in each hand) and lift them slowly until they come together, slowly lower again and repeat, always with your arms well stretched.
After a session, it is advisable to stretch the muscles of shoulders and arms, which also favors toning.
3 ARM EXERCISES TO DO IN 5 MINUTES
It is important to attend not only to the motor aspect of the exercise itself, but to how we perform it, becoming aware of sensory development. As examples we can be aware of the way in which we anticipate the next movement, in feeling how we lengthen and contract all the muscles and even the skin.
- Interlace the hands at chest height but somewhat separated from the body, with elbows raised, shoulders down and collarbones clear. Press palm to palm, keeping your back upright and your abdomen firm.
- With your arms extended in a cross, flex your wrists and push as if you were between two walls.
- Then flex your forearms up, clench your fists and force inward to tone your biceps.
TRICEPS: THE GREAT FORGOTTEN
The triceps is a large three-headed muscle (hence its name) located at the back of the arm. It has, therefore, three origins – in the shoulder blade and in two points of the humerus – and a common insertion in the elbow.
The triceps covers 60% of the muscle mass of the arm, but being extensor benefits from gravity and does not develop much.
To gain strength in the triceps and get turned arms there are very effective exercises if practiced regularly. A classic one is known as “donkey kicks” and consists of moving the forearm back and forth by flexing the elbow:
- The left knee is placed on a bench (aligned with the hip). The left hand is supported in front, so that the back is straight.
- By tucking the chin inwards, the shoulders are kept low and the belly also inwards. The right arm, flexed at right angles, should be well attached to the trunk.
- It is inspired and, when exhaling, the forearm is stretched completely back and up so that the triceps contracts strongly.
HOW TO DO BENCH PUSH-UPS?
Another of the most effective exercises are the so-called bench push-ups, ideal for gaining muscle quickly.
- Sitting on a bench or similar seat, legs straight, rest your hands on the bench at hip height, with your elbows pointing back and your arms straight.
- Take a breath, bend your elbows and slowly lower your body, with your arms close to your body, until you feel a contraction in your shoulders and triceps.
- Expel the air as you push up until your arms are fully stretched. Make three sets of ten.
TO LEARN MORE ABOUT HOW TO BEAUTIFY YOUR ARMS…
- 6 exercises to strengthen your arms.
- Tone your arms with the elastic band.
- No gym? A complete routine for exercising at home.
- 8 natural solutions for cellulite of thighs and arms.
- How to take care of the skin of each area of the body.
- 12 exercises to enjoy Nordic walking.