Arm exercises are ideal for gaining strength and toning this area , although we must not forget that 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 sit-ups if we then have a high percentage of body fat.
It should not be forgotten that most of the time of our weekly trainings should be devoted to the big muscles (pectorals, shoulders, quadriceps, etc.) and only a small portion of our trainings should be devoted to the small ones. The arms (biceps and triceps) belong to the second group.
Strength training is healthy
Although some people do not enjoy weight training or strength training, arguing that they do not want huge arms, the reality is that this type of training is beneficial to the body and health: accelerates basal metabolism (helping us to 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 workout with few repetitions and follow a diet to gain volume. If you do a lot of repetitions, you’ll manage to tone them up.
How to work the arms
As said, the arm muscles are small muscles, so they do not need as much training as the large muscles. When training them, it is necessary to pay attention to:
- More is not better: even if we think that training our arms every day of the week with hundreds of repetitions is the best option, nothing could be further from the truth. Quality should always prevail over quantity .
- Overtraining: being a small muscle, you should not dedicate much of your weekly training to its training .
- Slow execution and concentration: the quality of the training is what will work. The execution should be slow and concentrated .
Arm exercises to reduce sagging
Which exercises are most suitable for working on the arms? How can we end the flaccidity in that area of the body?
Below you can find a list of 7 arm exercises.
1. Triceps bending
The effort of this exercise is directed at the arms, specifically the triceps. Place your hands in line with your elbows and shoulders, that is, in a straight line, and place yourself in a bending position, supporting the other part of your body with your toes. Slowly lower yourself with your elbows close to your body as you breathe in air. On the way up, get the air out of your lungs while you give yourself a boost . Repeat as many times as you wish.
This exercise is similar to the previous one, but although you are working the chest, you are also working the triceps indirectly. To do it, place yourself in the bending position as I mentioned in the previous point, but with your hands a little further away from your shoulders . Do the repetitions as necessary, and if you wish, you can also do the beginner’s version.
3. Bicep curl
Bicep curl is one of the classic arm exercises. To perform it, you must stand up and bend your knees slightly. Take a pair of dumbbells (or a z-bar), palms out, and leave your arms outstretched.
In a slow but controlled way , bend your elbows while bringing your wrists closer to your shoulders and raise them completely . Then come down slowly while you take a breath. When you come up, breathe out. Do 10 reps and three sets.
4. Triceps dips
Dips or backgrounds are an excellent exercise for our triceps. You can do them with a bench in the gym or with a chair at home. To do them, you need to stand with your back to the chair, with your hands resting on the seat. Extend your legs and bend your knees slightly . From this position, bend your elbows and come down. Then you climb back to the starting position.
5. Triceps extension
We sat down and put one arm up to the ceiling holding a dumbbell. The weight should not be too high so as not to compromise the good form of the exercise. Hold the arm for stability and let the weight of the dumbbell fall backwards until the arm is bent at a 90-degree angle. Then return to the starting position. Repeat 10 times.
6. Shoulder press
The shoulder press is another exercise that works the arms indirectly. To do this, we stand with our legs slightly open and place the dumbbells just above our shoulders at ear level, so that our arms are bent at 90 degrees. We stretch our arms out in a straight line and slowly lower them back to the starting position . This is a repetition. Do a total of 10.
7. Lateral shoulder lift
A great exercise for working shoulders and arms. Just stand with your legs slightly open and bent and hold the dumbbells with your arms straight and relaxed, almost touching your body. To perform the exercise, you must raise your arms so that your body makes a “T” shape. Then return to the starting position .