Arm exercises are ideal for gaining strength and toning this areaAlthough we must not forget that in order to achieve a slim figure, we must not only focus on a specific part of the body. For example, it will be useless to do hundreds of crunches if we then have a high percentage of body fat.
Remember that most of our weekly workouts they should aim for the big muscles (Chest, shoulders, quadriceps, etc.) and allocate only a small part of our workouts to the little ones. The arms (biceps and triceps) belong to the second group.
Bodybuilding is healthy
While some people dislike weight training or weight training because they argue that they don’t want huge arms, the reality is that this type of workout is beneficial for the body and health: accelerates basal metabolism (Help us burn calories when we are at rest), increases our strength and protects our bones and muscles among many benefits.
People who are afraid of developing huge arms should know that this can only happen if you do a low-rep workout and diet to gain volume. If you do a lot of repetitions, you will be able to tone up.
How to work your arms
As mentioned, arm muscles are small muscles, so they don’t need as much training as large muscles. When training, pay attention to:
- More isn’t better: While we believe that training your arms every day of the week with hundreds of reps is the best option, nothing could be further from the truth. Quality must always prevail over quantity.
- Overtraining: being a small muscle, you don’t have to devote a large part of your weekly training to your training.
- Slow execution and focus: The quality of the training is what will work. Execution should be slow and focused.
Arm exercises to reduce sagging
What exercises are best for working your arms? How can we get rid of sagging in this area of the body?
Below is a list of 7 arm exercises.
1. Triceps curls
The effort of this exercise is directed towards the arms, more precisely the triceps. Place your hands in line with your elbows and shoulders, i.e. in a straight line, and stand in a bent position, supporting the other part of your body with your toes. Slowly lower with your elbows attached to your body as you breathe in air. On the way up, you remove the air from your lungs giving you the boost. Repeat as many times as you want.
2. Chest flexion
This exercise is similar to the previous one, but while you are working your chest, you are also indirectly working your triceps. To do this, put yourself in the flexion position as indicated in the previous point, however with his hands a little further from his shoulders. Do the necessary repetitions, and if you want, you can also do the beginner version.
3. Bicep curl
One of the classic arm exercises is bicep curls. To do this, you need to stand up and slightly bend your knees. Grab a pair of dumbbells (or a Z bar) with your palms facing out and keep your arms straight.
Slowly but with control bend your elbows, bringing your wrists closer to your shoulders and coming up completely. Then lower slowly taking in air. When you go up, it expires. Do 10 reps and three sets.
4. Tricep dips
Dips or lows are a great exercise for our triceps. It is possible to do them with a bench in the gym or with a chair at home. To perform them, you must sit with your back to the chair with your hands resting on the seat. He stretches his legs and bends his knees slightly. From this position, bend your elbows and lower yourself. Then return to the starting position.
5. Triceps extension
We sat down and placed one arm against the ceiling while holding a dumbbell. The weight should not be too heavy so as not to compromise the good form of the exercise. Hold the arm for stability and drop the dumbbell weight back until you bend the arm at a 90 degree angle. Then return to the starting position. Repeat 10 times.
6. Shoulder press
Shoulder pressure is another exercise that works the arms indirectly. To do this, we stand with our legs slightly open and place the dumbbells just above the shoulders at ear level, so that our arms are flexed at 90 degrees. We stretch our arms in a straight line and slowly come back to the starting position. It’s a repetition. Make a total of 10.
7. Lateral shoulder lift
A great exercise for working your shoulders and arms. Just stand with your legs slightly open and bent and hold the dumbbells with your arms straight and relaxed, almost touching our body. To perform the exercise, you must raise your arms so that your body forms a “T”. Then return to the starting position.