5 Exercises to Firm Flabby Arms
Regular exercise and proper nutrition are the keys to keeping a firm body that’s free from cellulite and stretch marks. On the other hand, poor nutrition can cause serious problems leading your body to store fat. These five exercises to firm flabby arms will prevent your skin from neglect and sagging.
Indeed, flabby arms are a problem that tends to be more common in women. Age or a diet low in protein and high in fat are often to blame. It can also be a result of a lack of exercise or sudden changes in muscle mass and weight. In turn, this can be unsightly and make anyone feel self-conscious. Take a look at these exercises to firm flabby arms and start doing them today.
The key: proper nutrition
To keep your arms firm, you’ll have to make some changes to your habits. A balanced diet rich in protein and low in fat helps keep muscles strong. The amount and time when you eat food is another important aspect to take into account.
Fried foods and foods high in fat are harmful. What’s more, animal proteins are necessary as long as they’re well prepared. White meat is lower in fat and fish can provide omega-3.
Egg white is rich in collagen and very nutritious; the same goes for goats cheese and cottage cheese. For its part, oats and brown rice provide nutrients, prevent fat storage, and reduce sagginess. As well, nuts are rich in protein and a great way to satisfy hunger.
However, too much sugar and salt can be harmful. Keep your skin moisturized by drinking plenty of water as well as using creams and natural oils. This last point is very important.
Want to know more? Collagen: a Variety of Health Benefits for Women
Exercises to firm flabby arms: proper training program
To eliminate flabby arms, you’ll need a workout program that’s tailored to your needs. As such, it’s crucial that you start following a routine that helps you to look strong and healthy.
In order to achieve firm arms, you should perform an exercise routine at least three times a week. You can find exercise plans that are perfect for following in your home, yard, or gym.
Dumbbells or weights?
To do these strength training exercises, you’ll need a pair of dumbbells or weights ranging from one to five pounds. If you don’t have these, you can replace them with bottles of water or sand of the same weight.
Remember, any exercise should start with proper breathing to help you relax. Inhale through your nose, hold it and, finally, exhale through your mouth.
Do the exercises in sets of 10 to 20 repetitions. If you do them for half an hour or an hour straight, you’ll get results in no time.
Read more about: Bicep Dumbbell Exercises
Five exercises to firm flabby arms
1. Lateral raise
The first exercise involves standing on a mat with your legs slightly apart. Then, raise the dumbbells or weights to the sides of your body with your arms completely stretched out. Finally, hold it for three seconds and lower your arms back down.
2. Dumbbell shoulder press
Firstly, take your dumbbells and stretch your arms out to your sides at shoulder height. Then, bring one arm up, until it’s completely stretched out. Hold that position for three seconds and lower your arm back down.
Then, repeat on your other arm, making sure you alternate between both arms until you’ve done 3 sets of 10 repetitions each. If you need to, gradually work up to doing more repetitions.
3. Bicep curls
Firstly, stand up with one leg forward, one behind you and your back straight. Then, take your weights and keep them in front of your body, with the elbows glued to your sides. Next, stretch your arms without letting your elbows leave your body. Do 3 sets of 10 repetitions.
4. Overhead triceps extensions
Firstly, with your feet together, take your dumbbells and raise your arms above your head. Then, bend them backward, bending your elbows at a 90-degree angle.
Finally, hold this position for 3 seconds and return to the starting position. Do 3 sets of 10 repetitions. This exercise is another example of exercises to firm flabby arms.
5. Tricep dips
For this last exercise, take a chair and sit on it with your hands on its corners and your feet flat on the floor. Then, bring your arms to form a 90-degree angle and stretch them back out. Keep your abs tight while you bend your legs. Hold this position for 3 seconds for each of the 10 repetitions.
Exercises to firm flabby arms: conclusion
These five exercises to firm flabby arms will help you to keep them toned and attractive. Finally, for the best results, make sure you combine them with a proper diet. Be sure to give them a try!It might interest you...