Flabby Arms: Dumbbell Exercises You Can Do At Home

The inner face of the arms is one of the areas of the body that most shows flaccidity. The skin here, as also happens on the inner side of the thighs, it is thinner and more fragileso over the years loses firmness and smoothness.

But also flaccidity is also a consequence of a lack of muscle tone. We use the triceps less and less: we no longer need to push even a heavy door because they open automatically. Often, it’s only when we’re forced to push a car, for example, that it becomes apparent how weak our arm extensor muscles are.

To shape the arms it is highly recommended to practice swimming, combining different styles. But ride on bicycle or follow a table of localized gymnastics they also manage to mold them effectively: arm muscles are among the most grateful and They respond quickly to exercise. These exercises will help you gain tone in your arms.

Exercises for arms with dumbbells, weights or bottles

Incorporating into exercises weights, or good full bottles of water, they can be maximize results.

It is convenient to start with light weights, which feel comfortable in the hand, to ensure that the wrist muscles are not strained.

As you gain strength you can increase the weight. (for example, from 1.5 to 2.5 kilos and then to 3.5 kilos), but not so much that the correct position cannot be maintained.

The most recommended exercises are flexions and extensions, both on the floor and standing and against the wall.

With a pair of weights or bottles, one in each hand, and with arms stretched out and in a cross, you have to make circular movements backwards.

Another exercise consists of lie on the floor with your arms crossed (and a bottle in each hand) and slowly raise them until they just come together, slowly lower them back down and repeatalways with arms well stretched.

After a session, it is recommended stretch the shoulder and arm muscleswhich also favors toning.

3 exercises for arms to do in 5 minutes

It is important to pay attention not only to the motor aspect of the exercise itself, but also to how we do it, becoming aware of sensory development. As examples, we can be aware of the way in which we anticipate the next movement, in feeling how we lengthen and contract all the muscles and even the skin.

Interlock your hands at chest level but somewhat separated from the body, with elbows raised, shoulders down, and clear collarbones. Press palm to palmkeeping the back straight and the abdomen firm. With the arms extended in a cross, flex the wrists and push as if you were between two walls.Then bend your forearms up, clench your fists and push inward to tone the biceps.

Triceps: the great forgotten

The triceps is a big three headed muscle (hence its name) located on the back of the arm. It has, then, three origins –on the shoulder blade and at two points on the humerus– and a common insertion in the elbow.

The triceps encompasses 60% of the muscle mass of the arm, but being an extensor it benefits from gravity and does not develop much.

For gain strength in the triceps and get shapely arms There are very effective exercises if they are practiced regularly. A classic one is known as “donkey kicks” and consists of moving the forearm forwards and backwards by flexing the elbow:

The left knee on a bench (aligned with the hip). The left hand is supported in front, so that the back is straight. Tucking the chin in, the shoulders down and belly in. The right arm, flexed at a right angle, should be well attached to the trunk. Inhale and, when exhaling, stretches the forearm all the way back and up so that the triceps contract forcefully.

How to do bench presses?

Another of the most effective exercises are the so-called bench pressesideal for gaining muscle quickly.

sitting on a bench or similar seat, with legs stretched out, I rest my hands on the bench at the height of the hipswith the elbows pointing back and the arms stretched out. Take a breath, bend your elbows and slowly lower your bodywith the arms close to the body, until you feel a contraction in the shoulders and triceps.Exhale while you push up until the arms are fully extended. Do three sets of ten.