5 Übungen für schöne Arme

Arms are sensual symbols that can express strength and sexuality. In men in particular, large biceps express strength and masculinity, while slim and toned arms are particularly attractive in women. However, untrained muscles and excess weight quickly turn beautiful arms into flabby and unattractive body parts, with fat tissue hanging down unattractively. The arm consists of the upper and lower arm, which are made up of different muscle groups. The upper arm is formed by the biceps and triceps, while the forearm consists of extensor and flexor muscles. In between is the brachialis muscle. An unaesthetic appearance of the arms is almost always caused by sagging skin flaps in the area of the triceps, so it makes particular sense to train this muscle intensively. Large triceps tighten the skin and give the muscles a taut appearance. Well-developed biceps, on the other hand, look rather unnatural on a woman and should therefore not be the main focus of arm training. Below we have put together five important exercises that will ensure that you can show off your attractive arms not only in summer

Exercise - 1

The first exercise specifically trains the biceps and is also known in the weight training scene as the bicep curl. You can do this exercise both standing and sitting. Stand up straight and let your arms fall loosely down to your sides. Hold a dumbbell in each hand, which should weigh at least 3 kilograms. Now raise your arm and turn your palms parallel to your chest so that the dumbbell is at right angles to your body in the end position. Make sure that your elbows always remain close to your body so that practically only your forearm moves upwards. Depending on how you move your hands with the dumbbell, the different muscles will be worked more intensively. Bicep curls mainly train the brachialis and biceps brachii.

Exercise - 2

The well-known push-ups are a recommended exercise for the triceps, although this exercise also trains the chest muscles very intensively. Lie on your stomach on the floor and then place your hands with your fingertips facing forward, about shoulder-width apart from your body. Your feet are closed next to each other, the rest of your body is stretched and you are looking straight ahead. Now push your body upwards with your arms until your arms are stretched. Pay attention to your body tension so that you form a straight line with your body. From this position, bend your arms again until you have reached the starting position. Push-ups are an excellent full-body exercise as you only train with your body weight and do not need any additional weights for the movement sequence of the exercise. Try a few repetitions at the beginning and then slowly increase.

Exercise - 3

Exercise 3 also trains the triceps muscle intensively and is also known as triceps extensions. The exercise should be performed lying down so that you can always keep a straight back during the exercise. There is a dumbbell in each hand, which should weigh at least 3 kilograms. Lie straight on your back with your eyes facing forward. Hold the dumbbells to the left and right directly in front of your head. Your arms form a right angle and are close to your body. Now turn your elbows and stretch your forearms upwards without changing the position of your upper arms. From this position, bend your forearms again and return to the starting position. This exercise specifically trains the three muscle heads caput mediale, laterale and longum of the triceps brachii.

Exercise -4

Exercise 4 trains the triceps and ensures that "hanging" fat tissue in this area of the arm can be tightened very quickly. As this exercise is only ever performed with one arm, it is also known as one-arm triceps extensions. Extend your arm with the dumbbell upwards so that the hand with the dumbbell is almost directly above your head. Make sure that the arm is slightly bent. Now bend your elbow and simply drop your forearm down. The dumbbell is now directly behind your head. From this position, push your arm upwards and then return to the starting position.

Exercise - 5

The last exercise is also called dips and again trains the triceps brachii intensively. Take two chairs and place them with the seat facing each other. Now place both hands on the edge of the first chair and stretch your arms. Now place your feet on the seat of the second chair so that you can practically hold your entire body between the chairs with your arms and legs stretched out. Now bend your arms again so that your bottom slowly approaches the floor. Once your arms are bent at right angles again, return to the starting position by stretching your arms out again. You can also repeat this exercise ten times.

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