Exercises to firm your arms

It is the desire of all women: to show beautiful toned arms, compact, without yielding. Not all of them, however, are lucky enough to be able to exhibit them. But with a few tricks…

Thanks to the relentless advance of age, many women find themselves dealing with curtains – ptosis in scientific terms – that horrid flaccid chubby that forces you to forget in the closet low-cut clothes and super sexy tank tops.

There are three triggers of drooping arms: muscle decay, skin decay and subcutaneous fat that resides on the back of the arms.

Diet, partial remedy

In the latter case, the only valid solution to eliminate fat from the arms is to combine sports exercises with a weight loss diet.

For decay, whether muscular or cutaneous, the watchword is: tone the triceps muscles. They are, in fact, responsible for leaner and well-defined arms.

If you intend to join the gym to solve this unpleasant problem, a good instructor will be able to prepare the most appropriate training plan for your case.

Those who, on the other hand, do not have the time or the opportunity to attend the gym can train in the intimacy of the home, performing a series of simple but effective exercises, able to give new muscle tone to the triceps.

The equipment is very modest: small weights of one kilogram (to start), a table, a mat.

Exercises to do at home

1. Standing, weighing a pound in each hand, spread your arms in a cross and lift them above your head. Run three sets of 20 and rest 30 seconds between sets.
2. Standing, hold the weights and bring an arm parallel to the floor at shoulder height, turning the back of the hand downwards. Bend your forearm over your arm. The series are always three, but with 12 repetitions.
3. Standing, in front of a table, rest your palms on the surface, spreading your arms apart. Slowly bend forward, making force only on your arms, and then rise again. Three sets of 12.
4. Standing, with weight in hand, raise your arm and then, flexing your elbow, bring your hand behind your head: 12 quick repetitions for each arm.
5. On the ground, on your stomach, with your hands resting on the ground shoulder-width apart and your arms bent, stretch out and then flex your elbows rhythmically. Always three sets of 12.
6. Sitting on the ground with your arms flexing, place your hands on a bench, extend your arms and lift yourself by leveraging your elbows 12 times.
7. Standing, erect torso, legs slightly apart and arms at your sides, raise your arms and bring them in line with your shoulders, as if to form a T, then bring them up and out again. Eight repetitions for each set.

How long does it take?

The ideal would be to train the triceps three times a week, always performing the three sets for each exercise proposed, with 30 seconds of rest between one set and another.

Patience is fundamental: to obtain benefits it is necessary to exercise consistently and regularly, remembering that it would be advisable to increase both the number of sets of repetitions and the weight as you train (indications that a sports doctor or a personal trainer will be able to provide you).