Do you know what it means to have “flabby” arms? You may know this word “flashy” if you can’t wear short-sleeved clothes and are embarrassed about your arms.
Many women suffer from flabby arms and it can appear due to many reasons. One of the main cases is after weight loss. People find them unattractive and want to change them.
The best way to solve this problem is, of course, naturally. In today’s article, we present you a 3-week anti-sagging arm exercise plan, it will get your arms in shape!
These amazing exercises specifically target this area and also your upper body, which is key to your overall physical health.
For this exercise, you will need dumbbells of around 4 kilos to be able to perform the training. Prepare your body for this summer and wear anything without thinking twice.
Are you ready to start doing these exercises that will only give you incredible sensations?
1. Triceps Extension
Stand with your legs apart with your feet shoulder-width apart.
Next, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
Make sure your spine, legs, and knees are in a straight posture.
Then return to the starting position.
Perform between 15 and 20 repetitions.
2. Tricep kick
First hold a barbell or dumbbell in each of your hands ensuring a proper grip.
When you are in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90 degree posture between the forearm and the upper arm.
Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
Try to do at least 20 repetitions.
3. Dumbbell Lateral Raises
Stand up and spread your legs.
Grab two dumbbells and slowly spread your arms out to your sides, trying to bring them parallel to the ground.
Return to the starting position and then repeat the process.
Perform between 10 and 20 lifts.
4. Dumbbell Front Raises
Stand up and spread your legs.
She grabs two dumbbells and slowly raises both arms forward, trying to bring them parallel to the ground.
She returns to the starting position and then repeats the process.
Perform between 10 and 20 lifts.
5. Bicep Curls
Stand with your feet shoulder width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your wrist and arms facing out.
Next, lift both dumbbells hard, bending your elbow toward your shoulders, and feel the pressure in your triceps and the back of your arms.
Then return to the starting position.
Make 3 sets of 10 repetitions.
6. Dumbbell Row (Incline)
Place your feet shoulder-width apart. Bend your knees and lean your upper body forward from the hips up.
keep your spine neutral and don’t round your lower back. The hands should be straight below the shoulders.
Now bend your elbows back as you raise your arms up to the sides of your chest (shoulder blades should be pulling toward each other).
Slowly lower the weights in a controlled motion and feel the tension in your triceps.
Repeat 15 times.
7. Dumbbell Cut
You will need some dumbbells.
Stand with your feet hip-width apart with your weight on your left leg.
First, start by holding the dumbbell in both hands next to your left shoulder, then rotate to cut toward your right hip.
Next, let your feet and knees pivot with the twist and lift the weight back toward your left shoulder and repeat for 20 reps.
Do 20 reps on each side.
