Physical activity focused on the arms can help improve the loss of firmness of the same once past 50.
The passing of the years begins to leave the first ravages on the skin of women. One of the main problems is usually sagging in the area of the arms. This problem is caused by the loss of firmness of the skin due to changes in the connective tissue. There are three different degrees: mild, moderate, and severe.
If you are one of the women who want to put an end to that sagging to have firm and strong arms, continue reading because today we will tell you the keys to show off your arms like any celebrity. The “Reto 48” functional and personal training center, they have developed a five-exercise routine that you can practice.
His success is based on the equation 3x10x3. Three days a week and 3 sets of 10 repetitions each. Most are done with dumbbells, so remember to follow the postural instructions to the letter so as not to damage your back. These are the recommended exercises:
– Triceps. Standing, and with your arms stretched up and a dumbbell in each hand, take them behind your head with your elbows bent until your hands touch your back and return to the starting position. If you find it difficult with two dumbbells, you can do it with just one, but remember that your elbows should be as close to your ears as possible. Rest 30 seconds between series and series.
– Lateral elevations. Standing with your arms at your sides and slightly bent, just draw a 45º angle, lift them with a dumbbell in each hand until they are at shoulder height and return to the starting position. Rest 30 seconds between series and series.
Physical activity focused on the arms can help improve the loss of firmness of the same once past 50
– Push-ups. In addition to strengthening the chest, they also directly work the triceps. Lie face down with the balls of your feet flat on the floor and your knees, hips, back and head raised in a straight line. Place your arms outstretched keeping your head straight and flex them until they almost touch the ground. And remember, the closer to your body you place your arms, the more you will work the triceps, remember not to open your elbows when lowering. Rest 1 minute between series and series.
– Shoulder press. Lying on your back, with your back flat on the ground and the soles of your feet supported. Use two dumbbells and stretch your arms fully up at chest height and with the same opening of the shoulders. Begin the movement with a vertical lowering of the dumbbells towards your chest, with your elbows open at a 45º angle. Rest 30 seconds between series and series.
– Bicep curls. For this exercise, you should grab the dumbbells with a supine grip (palms facing up). Start standing, and with your arms down along your body. You just have to flex them up until they form a 90º angle and lower them back down. Rest 30 seconds between series and series.
The passing of the years begins to leave the first ravages on the skin of women. One of the main problems is usually sagging in the area of the arms. This problem is caused by the loss of firmness of the skin due to changes in the connective tissue. There are three different degrees: mild, moderate, and severe.
If you are one of the women who want to put an end to that sagging to have firm and strong arms, continue reading because today we will tell you the keys to show off your arms like any celebrity. The “Reto 48” functional and personal training center, they have developed a five-exercise routine that you can practice.
His success is based on the equation 3x10x3. Three days a week and 3 sets of 10 repetitions each. Most are done with dumbbells, so remember to follow the postural instructions to the letter so as not to damage your back. These are the recommended exercises:
– Triceps. Standing, and with your arms stretched up and a dumbbell in each hand, take them behind your head with your elbows bent until your hands touch your back and return to the starting position. If you find it difficult with two dumbbells, you can do it with just one, but remember that your elbows should be as close to your ears as possible. Rest 30 seconds between series and series.
– Lateral elevations. Standing with your arms at your sides and slightly bent, just draw a 45º angle, lift them with a dumbbell in each hand until they are at shoulder height and return to the starting position. Rest 30 seconds between series and series.
Physical activity focused on the arms can help improve the loss of firmness of the same once past 50
– Push-ups. In addition to strengthening the chest, they also directly work the triceps. Lie face down with the balls of your feet flat on the floor and your knees, hips, back and head raised in a straight line. Place your arms outstretched keeping your head straight and flex them until they almost touch the ground. And remember, the closer to your body you place your arms, the more you will work the triceps, remember not to open your elbows when lowering. Rest 1 minute between series and series.
– Shoulder press. Lying on your back, with your back flat on the ground and the soles of your feet supported. Use two dumbbells and stretch your arms fully up at chest height and with the same opening of the shoulders. Begin the movement with a vertical lowering of the dumbbells towards your chest, with your elbows open at a 45º angle. Rest 30 seconds between series and series.
– Bicep curls. For this exercise, you should grab the dumbbells with a supine grip (palms facing up). Start standing, and with your arms down along your body. You just have to flex them up until they form a 90º angle and lower them back down. Rest 30 seconds between series and series.
