7 exercises to reduce the flaccidity of your arms

Arm exercises are ideal to gain strength and tone this areaAlthough 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.

Do not forget that most of the time of our weekly trainings should be aimed at large muscles (pecs, shoulders, quads, etc.) and allocate only a small portion of our workouts to the little ones. The arms (biceps and triceps) belong to the second group.

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Strength training is healthy

Although some people do not enjoy weight training or strength training, they argue that They do not want huge arms, the reality is that this type of training is beneficial for 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 low repetition workout and follow a diet to gain volume. If you do many repetitions, you will be able to tone them.

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How to work your arms

As has been 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: although we think that training your arms every day of the week with hundreds of repetitions is the best option, nothing is further from the truth. Quality must always prevail over quantity.
• Overtraining: being a small muscle, you should not dedicate much of your weekly training to their training.
• Slow execution and concentration: the quality of the training is what is going to work. Execution should be slow and focused.

Arm exercises to reduce sagging

What exercises are best for working the arms? How can we end sagging in that area of ​​the body?

Below you can find a list of 7 arm exercises.

1. Triceps curls

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 get into a push-up position, supporting the other part of your body with the balls of your feet. Lower yourself slowly with your elbows close to your body as you breathe in. On the climb, get the air out of your lungs while you give yourself the boost. Repeat as many times as you want.

2. Chest flexion

This exercise is similar to the previous one, but even if you work your chest, you are also working your triceps indirectly. To carry it out, get into the push-up position as I mentioned in the previous point, but with the hands a little further from the shoulders. Do the repetitions that are necessary, and if you wish, you can also do the beginner version.

3. Bicep curl

The bicep curl is one of the classic arm exercises. To do this, you need to stand up and bend your knees slightly. Grab a pair of dumbbells (or a z-bar), palms out, and keep your arms extended.

Slowly but controlled bend your elbows as you bring your wrists closer to your shoulders and go all the way up. Then go down slowly as you catch your breath. When going up it expires. Do 10 reps and three sets.

4. Triceps dips

Dips or dips are an excellent exercise for our triceps. They can be done with a bench at 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 slightly bend your knees. From this position, bend your elbows and lower. Then rise back to the starting position.

5. Triceps extension

We sit down and place one arm towards 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 drop the weight of the dumbbell back 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 the above the shoulders at the level of the ears, so that our arms are flexed at 90 degrees. We stretch our arms in a straight line and go back down to the starting position slowly. This is a repeat. Make a total of 10.

7. Lateral shoulder raises

A great exercise to work shoulders and arms. You just have to 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 makes a "T" shape. Then go back to the starting position.