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The skin and muscles on the arms loosen with age or reduced physical activity, and we lose hope.
You can tighten them by performing exercises focused on strengthening the triceps at least occasionally.
As soon as you shape your triceps muscles, the loose skin will retract and adhere back to the muscles, reducing its unsightly sagging appearance.
The following simple exercises will help with this.
Begin in the basic position on your toes with your arms extended and palms under your shoulders.
Then start bending your arms at the elbows and on an inhale bring your chest closer to the floor. When you reach a 90-degree angle at the elbows, start pushing away from the floor again and exhale as you do so.
Keep your body upright at all times and continue raising until your arms are fully extended.
Take a low bench or a small wooden child’s chair (one that will hold your weight) and sit down on it.
Then grip its edge with your hands and move your butt and legs forward. Your arms should be fully extended and shoulder-width apart.
Keep your body straight. Then start lowering yourself toward the floor by bending your arms at the elbows and also at the waist.
When your body touches the floor, straighten your arms again and extend at the waist to return to the starting position.
Keep your shoulders down throughout the exercise; do not move them upward. If this exercise is too difficult for you at first, you can assist yourself by bending your legs.
Lift a long barbell with both hands and stand upright. Slightly bend your knees, let your palms face down and lean forward slightly. The bar should hang in front of you.
Then try to maintain your body’s balance, exhale, pull the bar toward you. Contract the muscles in your back and hold this position for several seconds.
Then inhale and slowly lower the bar back down to the starting position.
Stand up straight, feet shoulder-width apart. Grasp a small dumbbell with both hands and raise it above your head so that both arms are upright.
Then begin slowly lowering the dumbbell down until your forearms touch your biceps. The upper part of your arms should remain close to your head and motionless throughout the exercise. Only the forearms should move.
Inhale as you lower the dumbbell, and exhale as you raise it back to the starting position.
Take a small dumbbell in each hand. Bend your knees, push your hips back and lean your body and head forward. Your chest, neck and head should be in a straight line, almost parallel to the floor.
Bend your arms at the elbows so they form a 90-degree angle and the dumbbells point toward the floor. This is the basic starting position.
Keep the upper parts of your arms still and now slowly bend your forearms and lift the dumbbells toward your back until your arms are fully extended. Focus on the forearms and exhale.
Hold the dumbbells behind your back for a moment, then inhale again and return to the starting position.
Perform all exercises daily. At first repeat each of them 6 to 8 times in one set.
Gradually add one extra set each week until after a month you reach 4 sets of exercises. Exercise until you are satisfied with the result.
