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 for the body and health.
It accelerates the basal metabolism (helping us to burn calories when we are at rest), increases our strength and protects our bones and muscles among many benefits.
People who are afraid of developing huge arms should know that this can only happen if you do a low repetition workout and follow a diet to gain volume. If you do many repetitions, you will be able to tone them.
Arm exercises to reduce sagging
What exercises are best for working the arms? How can we end sagging in that area of the body?
1. Triceps curls
The effort of 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 balls of your feet.
Lower yourself slowly with your elbows close to your body as you breathe in. On the rise, get the air out of your lungs as you give yourself the boost. Repeat as many times as you want.
2. Chest flex
This exercise is similar to the previous one, but even if you work your chest, you are also working your triceps indirectly. To carry it out, get into the push-up position as mentioned in the previous point, but with your hands a little further from your shoulders.
Do the repetitions that are necessary, and if you wish, you can also do the beginner version.
3. Bicep curl
The bicep curl is one of the classic arm exercises. To do this, it is necessary to stand up and bend the knees slightly. Grab a pair of dumbbells (or a z-bar), palms out, and keep your arms extended.
Slowly but controlled bend your elbows as you bring your wrists closer to your shoulders and go all the way up. Then go down slowly as you catch your breath. When going up it expires. Do 10 reps and three sets.
4. Triceps dips
Dips or dips are an excellent exercise for our triceps. They can be done 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. Then rise 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 your arm for stability and drop the weight of the dumbbell back until your arm is bent at a 90 degree angle. Then return to the starting position. Repeat 10 times.