5 exercises to strengthen your arms

2023-11-17 06:06:19

What are the most effective exercises for working the arms?

Ladies, rest assured, there are a wide variety of exercises that can help you lose fat located in your arms quite quickly. Can’t get enough of this flabby, completely sagging skin? To have nice firm and shapely arms, the following workout will meet your expectations. You still have to put your effort into it! All you have to do is make good resolutions by introducing these 5 specific exercises into your daily routine… and before long, you will find toned and athletic arms.

1. Posture you Cobra

Exercice Cobra – Source: spm

We start gently with this exercise, perfectly suited to strengthening the deep muscles, stretching the shoulders (and chest), boosting the abs and gaining flexibility.

1. As in the picture, lie face down on the floor with your legs and feet together well stretched.
2. The hands rest on the ground, at armpit level.
3. Fingers point forward. The forearms should be perpendicular to the floor.
4. Hold this posture for a few seconds. Lie on your stomach and return to the position.
5. Repeat ten times.

2. Board with balance

Board with balance – Source: spm

A little more physical now with this board which promotes balance, suppleness and flexibility. All the deep muscles are used: in addition to firming up your arms, you will find better posture and you will be able to say goodbye to stiffness.

1. From plank position, arms straight, lift one leg off the floor.
2. Try to keep your balance for a second or two.
3. Return your leg to the floor and repeat the exercise with the other leg.
4. Do 10 repetitions on each side.

3. Exercise with dumbbells

Exercise with dumbbells – Source: spm

To refine and strengthen your arms, dumbbells are fantastic allies! By intensifying the exercise gradually depending on your weight, thanks to these bending movements, in a few weeks you will see astonishing results.

1. Grab a dumbbell with one hand semi-pronated, extend the opposite hand and the knee should be resting on a bench. Keep your back fixed, inhale and pull the dumbbell as high as possible, arm parallel to the body, bringing your elbow back.
2. You must exhale at the end of the movement. For maximum contraction, a slight twist of the trunk can be performed at the end of the movement.
3. Repeat with the other arm.
4. Do 5 repetitions on each side.

4. Chair Dips for Triceps

Chair dips – Source: spm

Strengthening the upper body, especially targeting the triceps, is the objective of this intense exercise. This way, you will work more on your shoulders and arms. As a bonus, the range of body movements will be significantly increased.

1. To perform this exercise correctly, you will only need a chair and your own weight to tone and work your triceps at home.
2. Hold the position as you go down and you can even move away from the bench a little, making the exercise deeper.
3. For best results, do around ten repetitions.

5. Bench Bicep Curl

Bicep curl on bench – Source: spm

When we talk regarding slimming the arms, this last exercise is important and should not be put aside. It is even very popular in the gym to strengthen the arm area and promote good muscle development. It can be done simultaneously or alternately, depending on your preferences. Its potential lies above all in stretching the muscles as much as possible, accentuating the effect as the repetitions progress.

1. Hold the dumbbell with your palm facing up and pronating.
2. Contract the biceps and gently raise the accessory to the top.
3. Repeat the same operation with the other arm.
4. Do ten repetitions on each side.

Noticed : you can do different combinations of exercises, for example 3 sessions of 10 repetitions, with intervals of 2 to 3 minutes of rest, and do them in descending order, from exercise 1 to exercise 5.

What diet should you adopt to have strong and toned arms?

As you can guess, in parallel with physical training, you must focus on an adequate diet to promote the process of toning your arms. And you’ll be surprised to find that just one small change can make a big difference: for example, avoiding sugary drinks and drinking more water. Likewise, on the plate, stock up on lean proteins, whole grains, fresh produce and skimmed milk to have enough energy every day. This will make your physical activities and exercises significantly easier. Finally, and we don’t teach you anything, a healthier and more balanced diet is the key to burning fat and toning your muscles.

FAQ

How long does it take to build muscle and tone female arms?

Oh dear, don’t be in a hurry! Patience and consistency must be your watchwords. Your “big” arms are not likely to melt overnight. In fact, the time it takes to slim and tone them usually depends on the total weight you want to lose. Remember that you cannot reduce the size of your arms locally, but through aerobic exercises you will be able to lose weight almost everywhere, including your arms.

On the other hand, when you combine cardio training with toning exercises, you can expect to slim down your arms and strengthen them. It all also depends on your cruising speed: if you train your arms at least twice a week, while rebalancing your diet, you will be able to see promising results following just 6 weeks. This is where you will see improvement.

But remember, the lower your body fat percentage, the quicker you will be able to tone your arms. This is why, in some cases, more substantial results can be visible following just 4 weeks.

How to stop having your arms hanging?

Loose, flabby skin on the arms often results from sudden or latent weight gain, aging, or genetics. Women (as much as men!) are generally bothered by loose or sagging skin that spoils their appearance. But, this phenomenon is rather common: there are various reasons why we see sagging under the arms. And, make no mistake, even thin people can suffer from a lack of muscle tone in the upper arm, while others experience the process of sagging skin under the arm (also due to hormonal imbalance in the upper arm). over age!).

Whatever the reason, loose skin remains unsightly and often leads to self-consciousness, loss of confidence and low self-esteem.

To remedy this, here are some tips to follow:

Swim regularly

In addition to being enjoyable, swimming is a complete sport, ideal for sculpting the entire body! And, when you swim, whether it’s breaststroke, front crawl or butterfly, you’re constantly moving your arms, which is an excellent exercise for eventually toning the underside of this area.

Little tip: To deepen their firmness, do deep movements focusing more on your arms than your legs.

Sign up for Pilates or yoga

Have you decided to take up sport? If you have a nice niche, don’t hesitate to go for Pilates or yoga. These are two particularly recommended disciplines: they are even very effective for toning and strengthening the central muscles. As a bonus, they will also help you improve your posture. And, take the opportunity to ask the coach to show you some specific movements that will help you tone your arms faster. So, in your spare time, you can practice more at home!

Schedule a few daily push-up sessions

Yes, well, we suspect that this is not really your cup of tea. But, between us, it’s just a matter of habit. It will probably be laborious at first, but then you will get the hang of it and you won’t be able to do without it! Because they are intense, push-ups challenge the muscles in your upper arm, further developing muscles along the entire length.

And, it’s not as strenuous as you think: there are different variations of push-ups that allow you to perform this exercise without having incredible upper body strength.

If you are hostile to traditional push-ups, try with your knees on the floor. And, if you find that it’s still too laborious, you can do push-ups standing once morest a wall. Quite simply !

Always stay hydrated

Finally, we can never repeat it enough, hydrate yourself continuously! If you don’t drink enough water during the day, you will have a hard time losing the fatty deposits embedded in your arms. As much as possible, try to drink up to eight glasses of water each day (between 1.5 and 2 liters).

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#exercises #strengthen #arms