Arms are often forgotten. Women are afraid of looking too muscular and that’s why we focus more on working the lower body (buttocks, abdomen and legs), but this is really a mistake!
Do not think that when you train with weights you will see your arms very developed. Increasing the muscle mass of the arms in women is not easy: our testosterone level is lower than that of men, in fact, it has been scientifically proven that having more of this hormone facilitates the gain of muscle mass.
Also, increasing muscle mass is a slow process that takes time. It is necessary to follow a diet with an excess of calories and perform demanding training.
The benefits we get from working our arms
- Correct position of the body. And thanks to the development of the muscles and their strength, the organs are kept in their correct position and their functioning improves.
- Increases calorie expenditure. By increasing muscle mass, the metabolism is activated and the body burns more, even at rest.
- Helps prevent injuries. Strong muscles improve movement, avoiding poor posture and reducing injuries.
- Improves physical appearance. Avoid flaccidity of the arms.
- Do not forget about strength and do not neglect other parts of the body!
How to get rid of flabby arms
The following 3 exercises complement each other perfectly, with them you can create your own routine to make your arms look less flaccid, and over time achieve firm arms.
biceps kick
How to do it?
Stand up and take the dumbbells. Lean your upper body slightly, until it is almost parallel to the ground.
The palms of the hands face the body and use the triceps to lift the dumbbell until the arm is flexed. It is important to move only the forearm and keep the elbow fixed.
Perform 12 to 15 repetitions in 3 series.
Arm Raise
Standing, with dumbbells in our hands, we place one arm at chest height and from here we will stretch the arm upwards, extending it.
It is important that the force is done only with the arms, and that the rest of the body remains stable, keeping the back straight.
Perform 12 to 15 repetitions in 3 series.
Biceps
Standing with your back straight and your legs shoulder-width apart, bring the dumbbells in toward your chest.
If you cannot bring both arms to the chest at the same time, alternate between one arm and the other.
Be sure to keep your elbows close to your body and watch your lower back. Perform 12 to 15 repetitions in 3 series.
above ground press
Lie face up on the floor, with your back resting on the floor and your legs bent. Now bring the dumbbells to your chest.
With your arms at 90º, raise them so that they are fully extended. Lower them again and repeat the exercise. Perform 12 to 15 repetitions in 3 series.
Work your arms 2-3 days a week and do 2-3 sets of these exercises, with around 25 reps each. Use whatever weight you want but be able to do the reps with effort. At the beginning it is better to start with a few kilos and increase them as the days go by. Insert one arm and the other and do the same repetitions with both arms.