The loose skin on the upper arms as a cosmetic issue can affect both women and men.
It usually sags due to aging or physical inactivity. Therefore, you can tighten it by regularly doing some exercises which target the triceps muscle.
As soon as you form the triceps, the sagging skin will align with the arm muscles and reduce in appearance. The following 5 exercises will tighten the flabby arm skin:
Start in a push-up position, on the toes, align the body with the head, your hands under the shoulders. Then, bend the elbows to lower close to the floor, and then bend them backwards at 90 degrees at the bottom position.
Keep the body straight, all the time, and when pressed back, your arms should be completely extended.
Glide the butt off the bench front while stretching out the legs in front of your body. The arms should be straight and hold the bench with the hands apart at a shoulder width.
Then, lower the body and bend the elbows in order to make a 90-degree angle, while keeping the back close to the bench. When your body touches the floor, you should again straighten the arms and return to the initial position. This is one repetition.
Note that you should keep the shoulders down all the time. If you find this exercise a bit difficult at the beginning, you can bend your legs.
Bent Over Barbell Row
Bend the knees slightly, face your palms down and hold a barbell. Bend at the waist in order to lean the body forward, but keep your back straight.
With the head up, your back should be parallel to the ground. Your arms should be perpendicular to the floor and the body, and the barbell should hang in front of you.
Then, maintain the body static, breathe out and raise the barbell, and hold the weight only with the forearms. Squeeze the muscles of the back at the top contracted position and hold thus for several seconds.
Breathe in and gradually lower the barbell to return to the initial position.
In a standing position, with the feet shoulder-width apart, get a dumbbell in one hand. Then, raise the dumbbell over the head in order to fully extend both hands, and your palms should face up.
Then, lower the resistance in a semicircular motion behind the head until you touch the biceps with the forearms. The upper arms should remain close to the head, and the elbows in and perpendicular to the floor.
The upper arm should be static during the exercise, and move only the forearms. Breathe in. Then, raise the dumbbell with the triceps and return to the initial position. Breathe out.
Triceps dumbbell kickback
You should hold a dumbbell in each hand. Your back should be straight, and the palms should be facing the body. Bend the knees a bit and bend the torso forward at the waist.
With the head up, the torso should be parallel to the floor. The forearms should point towards the floor at a 90-degree angle with the upper arm. This is the initial position.
You should keep the upper arms still, and lift the weights with the triceps until the arms are fully extended. The focus should be on the forearms.
Pause for a few seconds and then breathe in, and gradually lower the dumbbells and return to the initial position.
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