Beautiful arms are very important, especially in summer when we wear light sleeveless clothes and our arms are visible. Every woman wants to have beautiful and toned arms. However, this is not always the case because fat deposits and skin stretching often occur over the years. When the skin on the lower part of the upper arms is detached from the muscles, skin flaps known as angled arms appear. Regrettably, this problem occurs in some women as the years go by. In this article you will learn why you get angle arms, what they actually are and what exercises help against angle arms.
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What causes flabby upper arms
Angle arms usually develop with age. As you get older, your body tends to slow down; it responds more slowly to movement, and it becomes harder to maintain weight. The production and consumption of certain hormones, such as growth hormone and testosterone, also change. There are certain areas in the female body that are more affected by hormones and stress, such as the thighs and abdomen. The arms are also one of these areas. Another cause of sagging upper arms may be that after the age of 40, natural growth hormone levels begin to decline. Lower growth hormone levels are related to decreasing muscle mass and changes in the way the body breaks down and stores fat – basically, how easy it is for you to build muscle and how hard it is for your body to metabolize fat. Unfortunately, there are no natural quick fixes for this, and trying to lose arm fat specifically is unsuccessful. Your body cannot and will not lose weight selectively (i.e., only in one specific spot). Instead, you need to learn how to build muscle and how to lose body fat.
Exercises against angled arms without weights
Since the upper arm is a collection of muscles and includes the shoulder and shoulder joint, it must be trained as such – which means that each muscle group must be worked to see a difference.
- Get into a plank position with your hands under but slightly outside your shoulders.
- Lower your body until your chest almost touches the floor.
- As you lower, pull your elbows close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the movement.
- Pause and then push yourself back to the starting position as quickly as possible. Keep your core tight the entire time.
Trainer’s tip: If your hips sag at any point during the exercise, your form is off. Consider this your last repetition and finish the set.
2. arm circles
- Stand with your feet hip-width apart and extend your arms out to your sides.
- Rotate your arms forward in small, slow circles in a controlled manner. Try to tense the muscle throughout the circular motion. Don’t just let your arms swing, but tense the muscle and make the movement nice and slow and controlled.
3. diamond push-ups
- Get into a high plank position with your hands directly under your shoulders.
- Bring each hand directly under your chest so that your thumb and index finger are touching, forming a diamond shape.
- Lower your body until your chest almost touches the floor, keeping your elbows bent at the sides of your body.
- Pause and then press straight up to the starting position.
This is an advanced exercise that you can adjust by placing your knees on the floor. Try to keep a straight line from your shoulders to your hips throughout the movement.
Train angled arms with weights
Fitness instructors suggest combining angle arms exercises with lower body or core workouts to train your upper body. Choose a weight with which you can do between 10 and 15 repetitions and perform 3 sets.
1. dumbbell row with upper body flexed.
- Hold two dumbbells – one in each hand – and let them hang at arm’s length beside you, palms facing your body.
- Bend forward so that you are facing the floor, and row the dumbbells to either side of your chest. Pause and slowly lower the dumbbells back to the starting position.
2. dumbbell curls
- Hold the dumbbells with an underhand grip.
- Keeping your elbows bent, bend your arms from the elbows to bring the dumbbells to your chest. Then slowly lower the dumbbell back to the starting position.
3. triceps dumbbell dips.
- Hold a single dumbbell with both hands slightly behind your head.
- Bend the elbows forward and lower the dumbbell down without moving the upper arms until the elbows are closed. Slowly return to starting position.
4. triceps dips
Triceps dips can be done without weights:
- Place your hands shoulder-width apart on a safe bench. Slide your buttocks onto the bench with your legs extended or slightly bent in front of you. Extend your arms, keeping your elbows slightly bent.
- Slowly bend your elbows to lower your body to the floor until your elbows form a 90-degree angle. Make sure your back stays close to the bench. Once you reach the end of the movement, press down on the bench to straighten your elbows and return to the starting position.
5. barbell squat
- Pick up a barbell in an overhand grip and hold the barbell in front of your body at shoulder height.
- Bend your knees slightly and bend down until your knees are at a 90-degree angle, keeping your core tight and your back straight.
- Return to the starting position.
How often should you do the exercises
While technically you’re training your arms whenever you perform an exercise that involves your arms moving, a training program of exercises for angled arms is most likely to help you strengthen your muscles at the top. Exercise your arms twice a week, fitness instructors advise. If you do, you can guarantee that your muscles will tighten and strengthen without putting too much strain on them.