The “bat wings” constitute a condition that women fear to rage. That flaccidity that makes the lower part of the arms hang, is a cause of embarrassment when wearing sleeveless shirts, raising your arms or greeting.
Flaccidity in the arms usually appears due to a sedentary life and an unbalanced diet. However, it is also due to other factors such as weight loss or abruptly leaving a life of exercise, he explains. The vanguard.
To show off completely toned arms
Going to a gym is not an option for many women today, basically due to lack of time, a reason that many consider sufficient to prefer not to exercise. But with this quick and easy routine you can do it at home.
The important thing is to know exactly what is necessary to work your muscles perfectly and always accompany it with good nutrition to obtain better results.
Exercises to eliminate “bat wings”
With this superset routine, it’s suggested to perform three sets of the stated number of reps for each movement. A key tip: Put all the intensity on it. Finish one exercise and immediately move on to the other, as recommended Women’s Health.
chair push-ups
Ideal to combat “bat wings”
Rest your arms on the seat of a chair. Place your back straight near the seat and with your legs straight or semi-flexed, bend your elbows until you reach 90 degrees and extend your elbows again until you lock them (that is, go up and down).
Do 3 sets of 10-12 reps. If you can add more intensity by placing some weight above your legs at hip height. It will make the exercise a little more difficult.
Dumbbell Alternate Biceps
or water bottles
Keeping your back straight and arms outstretched, hold the weights with your palms facing inward (parallel to your legs). Initiate the flexion with rotation of one of the arms until the point in which the weight is placed parallel to the trunk.
At this point, perform the movement in the opposite direction, returning to the starting position. Repeat the execution with the other arm. Start with three sets of 10 repetitions for each arm.
Triceps behind the neck with dumbbell or bottle
Keeping your back straight, your abdomen tight, and your arm bent, hold a five-pound dumbbell or bottle of similar weight and place it behind your head. Perform an elbow extension, bringing the weight up toward the ceiling.
The arm that executes the movement remains in contact with the head at all times, while another arm acts as a support, holding it to prevent swinging. Do three sets of 10 repetitions for each arm.
Concentrated biceps with dumbbells
Or 1 or 2 liter water bottles
Sitting with your back straight and your body slightly thrown forward, rest your arm on the inside of the leg on the same side. Bend the elbow avoiding any movement or swinging of the trunk. Do three sets of 10 repetitions for each arm.
Tricep kick with a chair and dumbbell or bottle
Put one hand on a chair. Take the support position with one leg and leave the other leg behind. With your free arm hold a dumbbell or bottle. Keep your arm close to your body and move your forearm back and forth, without moving your elbow and shoulder. Do three sets of 10 repetitions with each arm.
Biceps curl
It can be done with dumbbells, boats, bottles or backpack
It is ideal for toning the biceps. Stick your elbows to the body without separating them and from there flex your arms until you bring them close to your chest and extend them back down completely. Do 3 of 10 or 12 repetitions.
(I)