7 exercises to reduce the flaccidity of your arms.

Simple ways to exercise your arms to make them gain tone and definition.

Arm exercises are ideal for gaining strength and toning this area.However, we must not forget that to achieve a slim figure we should 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.

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 burn calories when we are at rest), increases our strength and protects our bones and muscles among many benefits.

As mentioned, the muscles of the arms are small muscles, so they do not need as much training as large muscles. When training them it is necessary to pay attention to:

• More is not better: although we may think that training the arms every day a 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 a large part of your weekly training to its training..
• Slow execution and concentration: the quality of training is what will work. The execution must be slow and concentrated.

Arm exercises to reduce flaccidity

What exercises are best for working the arms? How can we get rid of flaccidity in this area of the body?

Below is a list of 7 arm exercises.

1. Triceps push-ups

The effort in 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 tips of your toes. Slowly descend with your elbows close to your body while breathing in air. On the way up, take the air out of your lungs as you push yourself up.. Repeat as many times as you wish.

2. Chest flexion

This exercise is similar to the previous one, but although you are working the chest, you are also working the triceps indirectly. To perform it, place yourself in the push-up position as mentioned in the previous point, but with your hands a little farther apart. but with your hands a little further away from your shoulders.. Do as many repetitions as necessary, and if you wish, you can also perform the beginner version.

3. Biceps curl

The biceps curl is one of the classic arm exercises. To perform it, you need to stand up and bend your knees slightly. Grab a pair of dumbbells (or a z-bar), palms out, and leave your arms outstretched.

Slowly but in a controlled manner bend your elbows as you bring your wrists to your shoulders and raise them all the way up.. Then lower slowly while taking a breath. As you come back up, exhale. Do 10 repetitions and three sets.

4. Triceps Dips

The dips or bottoms are an excellent exercise for our triceps. It is possible to do them with a bench at the gym or with a chair at home. To perform 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 yourself down. Then ascend 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 perform it, we stand with our legs slightly apart and place the dumbbells just above our shoulders at ear level, so that our arms are bent at 90 degrees. Stretch your arms in a straight line and slowly lower them back to the starting position.. This is one repetition. Do a total of 10.

7. Lateral raises for shoulders

A great exercise to work 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.