What to do to get rid of flabby arms? 5 effective exercises from a trainer

Chasing a beautiful and slim figure, many people start to try various diets, visit beauty salons, tanning salons. But some of the body parts can be quite difficult to put in order. This is due to the physiological features of the structure of our body. It is to such places belongs the area of the forearm. In everyday life, this muscle group receives very little load, which contributes to sagging skin. But this problem can be solved! It is enough just to take as a rule to perform physical exercises on this area, as well as to adjust your diet.

Together with World Class fitness trainer Ekaterina Nekrasova we have prepared a set of exercises that will allow you to tighten your arm muscles and get rid of the hated sagging skin.

Why does the skin on your arms become saggy?

Abrupt weight loss

The problem of flabby arms can occur when weight loss is more than two pounds per week. Any rapid weight loss means that not only fat, but also fluid and muscle are gone. As a result, the fat layer decreases rapidly, and the skin does not have time to adjust to these changes.

The norm is considered a decrease per week by 0.5-1% of the original mass. This allows you to maintain health and not risk the appearance of the skin.

Lack of physical activity

Here it is worth saying exactly about pumping biceps and triceps. In the absence of physical activity on these muscles, they relax and become sedentary. This leads to the fact that the skin sags, gathering folds.

Improper nutrition and water imbalance

Difficulties are created by the use of insufficient water (less than one liter) and a fondness for sweet, fatty and flour products rich in “simple” carbohydrates. An overabundance of salt in the body is also dangerous.

Abuse of insolation

Both natural (tanning on the beach) and artificial (in a tanning bed). Under the influence of ultraviolet radiation occurs thickening of the stratum corneum of the skin, pigmentation, dehydration, collagen and elastin fibers are destroyed.

What exercises for flabby arms can be performed?

Extension of the forearm in the crossover

Starting position: standing, the body is slightly tilted forward. The shoulder is tightly pressed against the body, the elbow is immobile.

As you exhale, perform a maximum extension of the forearm and return to the starting position. Perform the exercise until burning.

You can watch the video on “Championship”

Push-ups with narrow arm positioning

Starting position: in a kneeling position, feet touching the floor (to avoid strain on the knees), hands slightly narrower than shoulder width, back in a natural position, head – continuation of the spine.

On the inhale perform the push-up until your chest touches the floor, on the exhale return to the starting position.

You can watch the video on “Championship”

Bending arms alternately in crossover

Starting position: standing, the handle is in the straightened arm with the palm facing up.

Slowly, in a concentrated motion, bend the arm. At the top point, hold for 1 second and return to the starting position.

You can watch the video on “Championship”

Dumbbell lift in front of you

Starting position: standing, dumbbell in straightened hands, elbows slightly bent.

Slowly raise the dumbbell in front of you to shoulder height. Return to the starting position.

You can watch the video on “Championship”

Shoulder extension with an espander

Starting position: standing with the handles of the expander in straightened arms, palms turned to the torso.

As you exhale, bring your arms to shoulder level. Make sure your elbows are slightly bent. You can lift your arms either together or alternately.

You can watch the video on “Championship”

Perform all exercises for 15-20 repetitions in 3-4 approaches.