Bsoft, “curtain-like” rocks, what a demeaning way of saying it. Yet she immediately grasps the critical point of many people, especially as the years pass when the tissues lose elasticity and become loose. Just like the muscles, which if not kept in exercise lose tone and strength, giving rise to the feared sarcopenia (from the Greek “Sarx” muscle and “Penia” loss). But all is not lost. There are remedies, at any age. Single cost? Time and goodwill.
What arm exercises?
To prevent but also to improve the tightness of the arms, especially in the lower part which is the most fragile because it is subjected to gravity, there are some exercises suggested by the practices of Pilates and Yoga, which are very effective. Suitable for both younger and post-menopausal women.
Not just weights, elastic bands and push-ups
Weights aside, what is needed and most effective is regular and constant exercise, obviously better if indicated by an instructor who will be able to suggest the type of training targeted for each person and problem to be solved. We talked about it with Paola Mirettapersonal trainerYoga 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.
«Always favor basic and complete exercises»
Not just weights, elastic bands and push-ups. «What matters is to always favor basic and complete exercises», advises the instructor from Piacenza. Even the sequences done during yoga and Pilates sessions are perfect for strengthening the arms and shaping them in a gentle and natural way. “THE pushups are always the basic exercises to start from for a complete and correct workout”, he explains Paola Miretta.
How to strengthen and shape arms and pecs
The yoga asanas or Pilates positions in which the positions must be held arms raised and stretchedfor example, are very suitable for strengthen and shape your arms and pectorals. «And at the same time they help 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”, adds the expert.
Toned arms? The exercises also in the office or at home
Even those who sit at a desk for many hours a day can take a few minutes’ break to dedicate themselves to exercises to strengthen your arms. Here are some suggestions:
1. sitting with your back straight, your head in line with the spine, rest your forearm up to the elbow on the desk, then clench your hands into fists. Push your fists hard against the surface, maintain the tension for 30 seconds. Pause for 10 seconds and repeat 3 more times, always taking breaks.
2. Repeat placing your forearm and clenched fists under the surface, then push hard upwards, maintaining the tension for 30 seconds. Pause for 10 seconds and repeat 3 times.
3. Shoulders and neck must not contract, shoulders must be kept downwards. The abdomen should be kept contracted with the navel back, ideally towards the spine.
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