Arms are sensual symbols that express power and sexuality. Especially in men, big biceps express strength and masculinity, while the ladies look slender and tight arms particularly attractive. But an untrained musculature and obesity make beautiful arms quickly flabby and unattractive body parts, in which then the fatty tissue hangs unattractive down. The arm consists of upper and lower arm, which consist of different muscle parts. The upper arm is formed by the biceps and the triceps, while the forearm consists of extensor and flexor muscles. In between lies the brachialis muscle. An unattractive appearance of the arms is almost always caused by drooping skin flaps in the area of the triceps, so it is particularly useful if this muscle is trained intensively. A big triceps tightens the skin and makes for a taut look of the muscles. A well-developed bicep, on the other hand, looks rather unnatural to a woman and should not be the focus of arm training. Below we have put together five important exercises that will ensure that you can not only show off your attractive arms in the summer
The first exercise specifically trains the biceps and is also known in the weight training scene as a bicep curl. You can do this exercise while standing or sitting. Stand up straight and let your arms fall sideways. In each hand you have a dumbbell that should be at least 3 pounds heavy. You now lift your arm and turn your palms parallel to your chest so that the dumbbell is in the final position across your body. Make sure that your elbows are always close to your body so that practically only your forearm moves up. Depending on how you move your hands with the dumbbell, the more intense the different muscles are stressed. Biceps curls mainly train the brachialis and biceps brachii.
A recommended exercise for the triceps are the well-known pushups, although this exercise also intensively trains the chest muscles. Lie down with your stomach on the floor and then place your hands with your fingertips forward about shoulder width to the side of the body. The feet are closed next to each other, the rest of the body is stretched and the view is straight forward. Now you push the body up with your arms until your arms are stretched out. Pay attention to the body tension so that you form a straight line with your body. From this position, you bend your arms again until you reach the starting position. Pushups are an excellent full-body exercise because you only train with your body weight and do not need extra weights for the movement of the exercise. Try a few repetitions at the beginning and then slowly increase.
# Exercise 3
Exercise 3 also intensively trains the triceps muscle and is also known as Triceps Extensions. The exercise should be performed while lying down so that you can always keep a straight back during the exercise. In each hand is again a dumbbell, which should be at least 3 kilograms. You're lying on your back and your eyes are looking forward. The dumbbells are on your left and right right in front of your head. The arms form a right angle and are placed close to the body. Now you turn your elbows and raise your forearms without the upper arms changing their position. From this posture you angle the forearms again and come back to the starting position. This exercise specifically trains the three muscle heads, Caput Mediale, Lateral and Longum, of the Triceps Brachii.
# Exercise 4
Exercise 4 trains the triceps and ensures that a "hanging" fatty tissue in this area of the arm can become taut very quickly. Since this exercise is always performed with only one arm, they are also called one-armed triceps extensions. You raise your arm with the dumbbell so that the hand with the dumbbell is placed almost directly above the head. Make sure the arm is slightly bent. Now you fold your elbow and let the forearm just fall down. The dumbbell is now right behind your head. From this position you push the arm upwards and then come back to the starting position.
# Exercise 5
The last exercise is also called dips and intensively trains the Triceps Brachii again. You take two chairs and place them opposite the seat. Now put both hands on the edge of the first chair and stretch your arms. Now you put your feet on the seat of the second chair, so that you can practically hold your entire body between the chairs with your legs stretched out. Now you bend your arms again, so that the butt slowly approaches the ground. When your arms are bent at right angles again, you return to the starting position by stretching your arms again. You can also repeat this exercise ten times.