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Exercises and Tips for effective Arms Training

In times when everyday life is increasingly dominated by office work, effective training is often required to get beautiful, trained and tight arms. We will give you exercises to help you make the most of your tight arms. Skin becomes fainter with increasing age especially in women aged 40 or over, there is increasingly constrictive and sagging skin on the upper arms. The reason is the weakening of connective tissue.

In addition to surgical intervention sporting the best way to counteract this problem, there are numerous training methods with which you can achieve tight arms. Primary suited is the classic dumbbell training. If you do not have any dumbbells at home, you can also do the exercises with full mineral water bottles. Alternatively, you can fill a backpack with weights of your choice and adjust the intensity of the training so easily to your needs. Do arms workout for women training every other day. To do this, train your biceps (arm bend) in one exercise, and your triceps (arm bend) in another. Biceps curls are suitable for biceps.

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The biceps curl

To do this, take shorthand (or a water bottle) in each hand and stand in a wide waist, the arms on the side of the body. Now slowly move the shavings upwards without moving the upper body or upper arms. Your shoulders and elbows should remain fixed during the whole upward movement and should not be moved excessively.

The uppermost point of the movement defines itself, but lies maximum at the level of the shoulder joints, depending on the anatomy. Tighten your biceps at the top, and then slowly return the weight to the initial position until your arms are almost stretched. Repeat this exercise 20 times. You should then pause for 1-2 minutes and repeat 20 repetitions.

The triceps stretching

Once you’ve done your biceps program, you’ll need to train the antagonist, the triceps. Here, above all, lies support or the so-called triceps stretching. In this exercise, each arm is trained individually. Sit upright on a chair with a backrest. Take a shorthand and stretch your arm upwards. Slowly return to a position where your arm makes a right angle. Now follow the next repetition.

Repeat 20 repetitions to make the whole thing a few minutes later. Also pay attention to a controlled movement in this exercise. If you perform this type of training regularly in a period of eight to twelve weeks, every one or two days, first results are shown.

The weight supports the arms and body effectively

For defined and tight upper arms the lumbar support is also an ideal exercise, which can be modified according to the appropriate musculature. To strengthen the bicep, place the hands about shoulder-width in chest height. When lowering, make sure that your elbows face the body. To strengthen the triceps exercise, place your hands close to each other at chest height and then run recline. For a simplified variant, you can set the knees. If you want to make the exercise more difficult, you can wear a backpack with weights.