EASY EXERCISES AGAINST SAGGING ARMS

| October 16, 2023 | Bodybuilding and Fitness Nutrition | No Comments

As we age, one of the most common concerns many individuals face is sagging arms. The loss of muscle tone and elasticity in the arms can be frustrating, but fear not! There are simple and effective exercises that can help you combat sagging arms and achieve toned, sculpted muscles.

In this article, we will explore some easy exercises that target the triceps and biceps, helping you regain confidence in your arms.

Triceps push-ups

  • For this exercise, also known as triceps dips , you only need a chair, a bench, a sofa or a step and you’re ready.
  • Make sure to keep your butt and lower back close to the chair (or whatever object you use) to maximize the benefits of this exercise.
  • Perform 10 repetitions.

Push-ups

  • Start on all fours with your hands on the floor, slightly wider than vertically with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Tighten your abs as much as possible and keep them tight.
  • Lower your body until your chest almost touches the floor, making sure your elbows are tucked close to your torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.

Dumbbell Triceps Kick

  • First hold a weight or dumbbell in each of your hands ensuring a proper grip.
  • When you are in a standing position, bend your knees making sure your back is absolutely straight and bend your front.
  • The front of the body should be parallel to the ground and the arms should be closer to your sides like a 90 degree stance between the forearm and upper arm.
  • Your shoulders should be intact at your sides, as you extend your arms toward the back and feel the contraction in your triceps and arms.
  • Maintain the same position for a while and return to the starting point. Make sure you don’t swing your hands.
  • Try to do at least 20 repetitions.

Triceps extensions

  • Stand with your legs apart with your feet shoulder-width apart.
  • Next, he places both hands in front and holds a dumbbell at one end (or the handle of the kettlebell).
  • Raise your arms above your head and bend your arms holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
  • Make sure your spine, legs and knees are in a straight posture.
  • Then return to the starting position.
  • Perform between 15 and 20 repetitions.

Bent over row

  • Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
  • keep your spine neutral and do not bend your lower back. The hands should be straight under the shoulders.
  • Now bend your elbows back while raising your arms to the sides of your chest (shoulder blades should be pulling towards each other).
  • Slowly lower the weights with a controlled movement and feel the tension in your triceps.
  • Repeat 15 times.

Hammer Curls

  • Stand with your feet apart and hold a weight in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
  • Hold the weight with your thumb and wrapped fingers with a good grip, with your hands and dumbbells at the sides of your body.
  • Next, lift the two weights strongly, bending the elbow and bringing it closer to the shoulders and feel the pressure on the triceps and the back of the arms.
  • Then he returns to the starting position.
  • Perform 3 sets of 10 repetitions.

Dumbbell Lateral Raise

  • Stand up and spread your legs.
  • Take two dumbbells and slowly separate your arms to the sides, trying to bring them parallel to the ground.
  • Return to the starting position and then repeat the process.
  • Perform between 10 and 20 lifts.

Wall push-up

  • Stand in front of a wall, at arm’s length.
  • Place your palms on the wall a little wider than shoulder width apart.
  • Exhale, bend your elbows to bring your chest and chin closer to the wall while keeping your legs and palms static.
  • Inhale and push off the wall until your hands are straight and your chest and chin are away from the wall to complete one repetition.
  • Do 20 repetitions.

Windmill Stretch

  • Stand tall with your feet shoulder-width apart and your arms extended to your sides at shoulder height. From this starting position, keep your legs as straight as possible and lean forward from the hips with your back straight.
  • As you lean forward, lower your right arm and cross it to reach your left foot. As you do this, raise your left arm and turn your head to look towards your left hand.
  • Stand again with your arms up and to the sides and repeat the stretch with your left arm extended down and crossed and your right arm extended up.
  • Do 10 repetitions.

Arm overhead press

  • Stand with your feet shoulder-width apart.
  • Grab the dumbbells with your palms facing up.
  • Raise both arms first to shoulder height and then up, above your head.
  • Lower your arms carefully to the starting position.
  • Do 20 repetitions.