Arms Exercises: Bye Bye Batwing Arms

Still not feeling ready to show off your arms in a nice tank top or sleeveless dress? Have you lost weight and your arms are not toned? Over 40 struggling with sagging skin?

Do your arms have an undefined appearance and the relaxed skin of the triceps that creates that unsightly bat-wing effect? Then this is the article for you!

To remodel your arms effectively and in a short time, just follow these simple rules:

• o   Eat a healthy and balanced diet rich in fruit and vegetables
• o   Have good hydration
• o   Have a healthy and active lifestyle
• o   Engage in regular and constant physical activity
• o   Devote at least 10 minutes three times a week to specific arm exercises

As for the diet, you can get help from one of the many apps that provide you with information on calories and the breakdown of macros.

Arm exercises, which are the best for toning

There are many exercises that give us the opportunity to tone our arms. It is not essential to go to the gym, many use their body weight to be able to work their muscles. In addition, especially when you are at the beginning of your journey, you will need not excessively bulky handlebars to be able to make your arms work very well. In order not to constantly have to buy new handlebars, you could take the modular ones that give you the possibility to raise the loads by adding cast iron discs.

Diamond Push Up

In 2011, a study sponsored by the American Council on Exercise and conducted by researchers at the University of Wisconsin determined that the most effective exercise for toning the arms is the diamond push up, a particular variation of pushups in which the hands are placed to create a triangle. When performing this exercise, be careful to position your hands correctly, this must be at chest height, and bend down until they touch the floor. This movement works the triceps very effectively, making them toned and defined.

Triceps dips

Another very effective exercise to do without weights is the triceps dips, pushups that engage the triceps, even here the weight of the body is used as resistance, you can do it by resting your hands on a chair or sofa, it allows you to gain strength and definition.

Bent over row

Unlike the previous ones, this is an exercise that is performed with loads, you can use simple bottles of water if you are a beginner or heavy weights if you are at a more advanced level. It is an excellent movement for sculpting the triceps and also involves part of the lats.

Triceps kickbacks

It is a variant of the previous exercise, it always serves to tone and define the triceps, it is important to bend and "squeeze the muscle" when we extend the arm.

Aesthetic tips for toned arms

Going to train will fill the volumes with muscles and also the skin will be more toned and less sagging. However, it is important to combine a healthy diet rich in fiber, vitamins and water. In addition to drinking a lot, never miss fruit and vegetables.

However, there is more you can do. Take care of yourself with oils and creams to have a more elastic and firm skin. It only takes a few minutes a day. After the shower, on wet skin, apply oil with a good circular massage. You can alternate Argan, almond, castor oil or the very common olive oil.