No.It is never too late to start making exercises for the arms. Unless you are 15 or have an athletic physique given by Mother Nature, training consistently is essential if you want to avoid the much-hated “curtain effect”. Mostly after 40, and even more a menopause started, the fat also settles on the arms and the sarcopenia, the reduction of musculature, adds to make matters worse. Of course it is not a duty to have toned armsbut if it is a desire then there is a solution. Indeed, the solutions. Targeted exercise, controlled nutrition, and new targeted cosmetic products can help reshape your biceps.
Exercises for the arms and pectorals: what you need
An elastic band for training (you can simply also find online at a reduced cost), some pillows, weights of 2 or 5 kilos depending on the level of training. These are the ingredients suggested by Jill Cooper, personal trainer and international influencer, to start working on strengthening the muscles of the arms and pectorals.
5 minutes a day is enough
Yoga and Pilates, the arms thank you
Not just weights, elastics and push-ups. Even the sequences that are done during yoga and Pilates sessions are perfect for strengthening the arms and shaping them in a gentle and natural way. “Push-ups are always the basic exercises to start from for a complete and correct workout,” he explains Paola Mirettapersonal trainer yoga and Pilates director and founder of Fitness Boutiquebased in Piacenza and followed by a large audience of students from all over the world on Zoom.
Yoga asanas or Pilates positions in which the arms must be raised and stretched, for example, are very suitable for strengthening and shaping the arms and pectorals. And at the same time they help to maintain good functionality of the back, spine and legs, as well as the “core”, the central part of the body. A complete and non-aggressive workout, suitable for any age and physical situation.
Even in the car
For those used to optimizing their temples, there is also a very simple exercise that can be performed in the car. At the traffic lights or in a traffic queue, put your hands on the steering wheel in the “10.10 clock” position, keeping your arms as straight as possible. Squeeze hard, hold tension for 30 seconds, pause for 10 seconds, and repeat two more times, always with pauses.
In the office or at home, in smart working
Even those who sit at their desks for many hours a day can take a few minutes’ break by dedicating themselves to exercises to strengthen the arms. Sitting with your back straight, your head in line with the spine, place your forearm up to the elbow on the desk, then clench your hands into fists. Push your fists hard against the floor, maintain tension for 30 seconds. Pause for 10 seconds and repeat 3 more times, always taking breaks. Repeat putting the forearm and fists clenched under the piano, then push hard upwards, maintaining tension 30 seconds. Pause for 10 seconds and repeat 3 times. Shoulders and neck should not contract, shoulders should be kept down. The abdomen should be kept contracted with the navel back, ideally towards the spine.
iO Donna © REPRODUCTION RESERVED