Exercises for Arms Look Attractive

exerciesArms exercises over the years and with the extra kilos, arms lose their smoothness and begin to sag.

This is due to the fact that, from age 35, the fibers that hold the skin begin to degrade. This trend is reinforced from the 50, leading to sagging.

To avoid this situation, requiring only a few minutes a week and best of all you do not have to make an effort: just a simple exercise plan but specifically designed to overcome the factors responsible for the arms lose their youthful appearance.

Besides exercises needed elements one of which the weights. When performing the movements with them, a resistance that will strengthen the muscles is due. Yes, it is advised that the exercises are done on alternate days to rest the muscles worked and not force.

It is important to note that women can work your arms with weights and tone your muscles as well without this train them reach muscles like men.

The woman has a layer of fat under the skin that man does not possess, and therefore, even weight training would be very difficult for your muscles to become averse as marked as in the male sex, unless they are worked to a level training for athletes, which would represent another field and not to which we have always referred to our articles, where we seek health and beauty through exercise.

Exercise Routine

It is important to work all muscle groups regarding possible arms and forearms. This also positively influences calcification the chest area and some of the back, which is favorable.

The arm represents the portion of the elbow up and forearm elbow that goes down. This involves the hand, as it is with her that we hold or grab weights or instrument that we use for our training.

Workout routine for toning the arm and forearm:


Elbow flexion sitting on machine.

Function: Toning debited. Requital the front of the arm.

Perform three sets of 8-12 repetitions.

Elbow extension sitting on machine.

Function: Part Toning

posterior arm.

Perform three sets of 8-12



Sitting on a bench with your elbows bent at 90 degrees and palms facing up, grab a dumbbell and flex wrists. Function: Toning the forearm flexors. Perform three sets of 8-12 repetitions.

Sitting on a bench with your elbows bent at 90 degrees and with the palms down, grab a dumbbell and extend wrists.

Function: Toning the forearm extensors. Perform three sets of 8-12 repetitions.

Sitting on a bench with your elbows bent at 90 degrees, grab some dumbbells, and perform internal and external rotation of the forearm.

Function: Toning of the separator and pronto forearm.

Perform three sets of 8-12 repetitions.

Routine to avoid stiffness in the arms

Finally, this year consisting of two movements together, will allow you to stretch biceps, triceps and shoulder.

Standing or sitting, bring the right arm stretched across the body to the opposite side and press gently with the other hand to the arm closer to the body as possible. Do the same with the other arm.

Stretch your right arm forward and left hand palm up. Lengthen the left-hand quierdoyapoya about right. Press down with your other hand while doing the opposite force. Repeat with the other arm later.

Do not pull the arm or hand tightly. The pressure should be mild, just to help the stretch is greater. Hold each position 30 seconds


Practice these exercises with a frequency of three to five times a week.Find a weight with which you can perform eight repetitions and work with this weight until you do 12 reps. this will take several weeks.

When the weight gained must increase by the same procedure. When you achieve the expected toning continue working with the same weight.

Author: shahida

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