With age, being overweight and lack of physical activity, fats tend to accumulate in different parts of our body, especially in the abdomen, thighs and arms. They then have a flabby and relaxed appearance that negatively affects the physical appearance of the people who suffer from it, as well as their level of satisfaction and self-confidence. If you are one of them, here are the best exercises to strengthen your arms and improve their appearance in just one week.
The 12 best exercises to strengthen your arms:
Elevation of the V-arms
While standing with your legs apart and your knees slightly bent, hold your dumbbells with your thumbs pointing forward, then place your hands on either side of your thighs. With the arms straight, lift them V-shaped up to shoulder height, then back down to the original position. Do 15 repetitions of this exercise.
Developed Military
In the same position as the previous one, take your dumbbells and raise your arms at shoulder height by bending your elbows to form a U. Then raise your arms on each side of your head until they are well Then return to your original U-position. Repeat 15 times.
Kickbacks
Always stand, bend your knees and lean forward. Place your arms close to your bust by bending your elbows, hands reaching below the chest. Then, extend your arms completely backwards before returning them to the initial position. Do it in 15 reps.
Extensions of triceps
Stand with legs wide shoulder width and back straight, hold one dumbbell with both hands and then stretch arms upward to hold it over your head. Bend your elbows back to a 90 ° angle, then reassemble. Be careful when descending the dumbbell to avoid hitting your vertebrae. This exercise should be repeated 15 times.
Flexion of the biceps "in & out"
Holding the same position, hold your dumbbells at the level of your thighs by pointing them forward. Bend the elbows and raise your dumbbells to the chest, keeping your arms stuck to your bust. Lower them, then spread the forearms towards the sides and move them towards your shoulders. Repeat 20 times.
Curl concentration
Standing, legs apart and bust slightly bent forward. Hold your dumbbell and extend your arm perpendicular to the floor. Then bend the elbow to raise your forearm to your chest by contracting your muscles before releasing your arm and resuming your initial position. Do 10 repetitions before changing hands.
Lean sideways leaning forward
Standing with your legs apart and knees bent, lean forward to form a right angle with your body. Hold the arms with the dumbbells perpendicular to the floor, then spread them towards the sides and raise them up to shoulders, until they form a straight line before descending. Be sure to keep your back straight. Repeat 10 times.
Front / Side Elevation
Stand your legs wide apart, stretch your arms along your body, then simultaneously raise the right arm in front of you and the left arm to the side so that they form an angle of 90 °. Have them come down, then alternate. Do 15 repetitions.
The dips or repulsions
On a gym mat, sit down by bending your knees and put your feet flat on the mat, then lean slightly backwards and place your palms on the mat just below your shoulders. Lift your pelvis up, then lower it down to the floor - but without touching it - while bending your elbows. Strain your arms completely up your pelvis. Continue this way 20 times.
The pumps
Lie on your stomach, on a gym mat, and then resting on your toes and the palm of your hands, lift your body by extending your arms, keeping your back straight. Lift and lower your body by flexing then stretching your arms. You can reduce the difficulty of this exercise by also leaning on your knees. Repeat the exercise 20 times.