There are many factors that cause our arms to become saggy over time. One of the causes is when people focus on doing cardiovascular exercises to lose weight and neglect this area. In the same way, they reduce measures with diets and do not do any sport. In addition, over the years, we lose muscle mass. Fortunately, nothing is lost and there is always a solution. Here we give you some exercises that will help you strengthen your arms so that you can show them off with great pride.
We chat with Israel Tejada, technical lead at Smart Fit, who tells us that biceps and triceps are muscles, just like abs, chest, or legs. And if we want toned arms, losing weight is not enough. First of all, the concept of toning implies that the muscles grow to gain more firmness, so it will not be enough just to lose weight.
Tejada says that getting used to lifting heavy weights or obsessing over high reps won’t cut it either. The goal should be to stick to an exercise plan.
The expert suggests doing exercises to start with, but as we increase our level we can add more exercises, increasing the number of series and increasing the intensity.
1. Why are the arms the most difficult to tone?
The arms are, possibly, one of the parts of the body that most betrays the passing of the years, which is why we all want to tone up. However, this area requires certain triceps exercises, with your body weight or with weights. You don’t need a lot of time or space for these moves, but you do have to focus and work hard to see results.
2. What are the routines that they should do at home?
The path to strong and firm arms must go through triceps exercises at home. It is a muscle that is sometimes left a little forgotten but that undoubtedly helps to eliminate flaccidity in the back of the arm, and with which you will achieve that horseshoe shape that is so sought after in this part of the body. Here we review 3 options that should not be missing in a training:
– Funds in bank:
This is one of the most popular triceps exercises at home, as it requires a large amount of pressure to each of the heads of the muscle and you only need a bench, a chair or you can even do it on the edge of the bed. Bend your arms and lower your body to form a 90-degree angle between your forearms and triceps. Keeping your elbows at the same height as your hands, trying not to move them outwards, stretch your arms and push your body up until you reach the starting position. Try to focus the force on your triceps and make sure to keep your back close to the bench or the object you are using to maximize the benefits of the exercise.
– Cup with two hands:
For this movement you need an object to add weight. Although the ideal is to do it with a dumbbell, remember that you can substitute it with other alternatives such as a bottle of water, a suitcase or a bag of seeds. Bend your arms slowly, bringing the dumbbell or weight object behind your neck. Keep your elbows closed, that is, as close to your head as possible and without throwing them forward, stretch your arms up, returning to the starting position. Make the movement slow and controlled
– Tricep kicks with dumbbells:
The third of the exercises for triceps at home that we recommend requires the use of some weight object such as dumbbells or water bottles. Bend your arms forward a little and then stretch them back, raising the object of weight towards the ceiling. Keep your elbows close to your body the entire time and keep pressure on your triceps throughout the movement. Perform the movements in a slow and controlled manner, without swinging your arms.
They are perfect for a routine at home
These triceps exercises at home will serve you perfectly to complement your routine for arms. You can incorporate them into a tri-series that you will repeat between 3 and 4 times. Try to start with 8 repetitions and according to the level of intensity you are looking for and support, you will increase it until you reach 12 movements per block. You will also have the option to increase the load.
3. If I don’t have weights, what routine should I do:
You don’t have to spend big on a new pair of dumbbells. In your home, you will find what you need to make alternatives:
– Search in the kitchen:
This option is perfect for those looking for light weight who just need to open the cupboard and find some canned goods that are easy to hold. Rice or chickpea packages will also help you to perform some exercises.
– Water bottles:
You just need a couple of empty containers that are about the size of dumbbells, something like 1 1/2 liter or 2 liter water bottles.
Dust off the travel suitcase you have stored and fill it with any type of objects that add weight to it. Use some of the options that we already gave you, such as cans and packages of food, books or bottles of water. And if you have a son or nephew who goes to primary school, ask him for his backpack with all the notebooks.
– Resistance bands:
Elastic bands are one of the best alternatives in the absence of dumbbells for your routine at home and even to complement your work in the gym. In addition, they are very light, so their transport and storage is quite simple.
4. What foods do you recommend to help this part of the body?
There are foods that help improve overall body composition. Among the most recommended are proteins: red and white meat, fish, eggs, milk, legumes and nuts; healthy fats: vegetable oils, avocado and seeds; and some carbohydrates: seasonal fruits, whole grain cereal and whole grain flours.
5. How often should they be done per week?
It is recommended to do them up to 2 and 3 times a week.
6. Is there an age limit?
There is no age limit to stay healthy and fit, however, it is important to always consult a doctor.
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