Are you tired of sagging arms? Tired of buying long-sleeved clothes? Do you dream of stretched and sculpted arms?

There is nothing wrong with that, my dear, because your treatment is in simple exercises and some appropriate recommendations for them in order to make you more comfortable and confident, not only in the summer, but in all seasons.

The importance of arm exercise

• Arm exercises are useful in tightening the body, breaking down fat, controlling weight, as well as moving the neck and shoulder area, and stimulating blood circulation. There are many exercises that help with this, whether using sports machines and weights or without using them.
• Therefore, some arm exercises can be followed to get rid of the fat in that area and enjoy better fitness and greater ability to move the arms,
• Unfortunately, we live today in a world that requires us to sit for long periods of time behind the screens of electronic devices and behind the steering wheel of a car. As a result, the strength of our arm muscles decreases and we become more susceptible to injury. But this does not mean that you should give in to the weakness of your arm, as there are many exercises that strengthen the arms.

Researchers from the European Center for the Study of Diabetes in Strasbourg, in collaboration with the Center for Research on Inflammation and Metabolism in Denmark and the University Medical Center in Geneva, also discovered, That training the arms is very useful for the work of the pancreas and that there is a link between the work of the triceps muscle and the absence of diabetes.

Arm exercises

Note: To choose the right weights, you must specify the appropriate difficulty score for you, which is 7 or 8 out of 10 at the end of the last repetition.

Because we are with you… Here are these exercises to help you reach your goal and enjoy tight arms without sagging

First of all: Elliptical Machine

Elliptical Machine

We start our exercise by warming up on the elliptical device because it moves most of the muscles of the body, It moves the legs, feet, shoulders, back and chest, That is, it works on most of the body, And helps burn the accumulated fat in the whole body

Continue the exercise for 8 minutes.

Second: Mutual forearm wrap with dumbbells

Alternate Dumbbell Curl

Exercise for both biceps using dumbbells

How to do this exercise:

1. Stand with your torso straight with a dumbbell in each hand along your arms beside you. The elbows should be next to your torso. Make sure that the palms of the hand are opposite each other. This will be the starting position.
2. While keeping your upper arm still, lift weights by contracting the biceps muscle as you take a breath. Only the forearms should move. Your wrist should be twisted so that your palm in the grip is facing upwards.
3. Continue the movement until the biceps muscle is completely contracted and the dumbbell is at shoulder level.
4. Hold in the contraction position for a second while the biceps muscle is squeezed.
5. Slowly, start lowering the dumbbells to your thigh.

Repeat for 12 repetitions and 3 rounds

Common mistakes of this exercise:

• Using excess weight leads to not straightening the back, moving the elbow and performing the exercise in the wrong way.
• Lack of focus on the muscle during movement.

Thirdly: Curl the forearm with dumbbells

Dumbbell Curl

Learn how to perform the Bisps Curl with two dumbbells:

1. Lyarne How To Practice Te Bisps Curl With Two Dumbbells:
2. Then slowly lower your arms downwards as air enters your lungs during this part of the movement, continue lowering the dumbbells until the arms are fully stretched.
3. Now lift your arms upwards in parallel with the release of air from your lungs during this part of the movement, continue lifting until the dumbbells are at shoulder level.
4. Pause for a moment at the top of the movement and then return the wrists to the starting position.

Do this exercise 3 rounds with 12 repetitions.

Common mistakes of this exercise include:

• Tilt the back back during exercise.

Fourthly: Dumbbell exercise on the incline bench

Incline Prone Dumbbell Extension

How to do this exercise:

To do this exercise, lie down on a bench that has been set at an incline of 45 degrees. Bend your elbows without moving your arms. Try to get dumbbells to your shoulders. hold on a bit, Then lower back to the starting position.

Repeat this exercise 12 repetitions for 3 rounds.

Common mistakes of this exercise include:

• Do not add weight, because excess weight leads to unstraightening of the back, moving the elbow, and performing the exercise in the wrong way. Perfect your technique first before adding weight

Fifth: One Arm Triceps Extension

How to do this exercise:

Stand straight, And pick up dumbbells in one hand. then Lift the dumbbells towards the head, and bend the elbow towards the ground, Until the dumbbells are behind the head, While maintaining a stable position of the arm. Next, Return to the starting position. Repeat the previous steps, Using the other hand.

Repeat the exercise in three separate groups and in each group repeat the exercise for 12 times.

Common mistakes of this exercise include:

• Failure to maintain a straight back can lead to injuries at the level of the spine, and the curvature of the back loses the quality of the exercise so that all the intensity does not fall on the triceps.

• Not keeping your arms vertical while performing the exercise, and making the elbows stay close to the head, so as not to expose the elbows to injury due to dropping all the tension and resistance on them

• Not fully extending the arm is very important for perfect stimulation of the triceps muscles.

Enjoy a high-protein meal after your workout