3-week training plan against sagging arms

In order to effectively force these attractive muscle growth groups, we show you five simple exercises with regular exercise, your arms must become stronger. Dropped forearms and ulcers fall into the group of the most common problems that many faces. Since there are no unsolvable problems when it comes to physical form, and the forearms can be tightened, it is only necessary to bring the muscles in this region to the right of their arms.

In order to tighten the forearm, the triceps muscle should be brought into shape, and as soon as you form the triceps, the sagging skin will align with the arm muscles and reduce in appearance.

The best exercises for this are:

Triceps Extension

• Stand with your legs apart with your feet shoulder-width apart.
• Next, place both hands in front of you and hold a dumbbell at one end (or the handle of the kettlebell).
• Raise your arms above your head and bend your arms while holding the dumbbell or kettlebell behind your head. Feel the pressure exerted on your arms and shoulders.
• Make sure your spine, legs, and knees are in a straight posture.
• Then return to the starting position.
• Perform between 15 and 20 repetitions.

Tricep kick

• First, hold a barbell or dumbbell in each of your hands ensuring a proper grip.
• When you’re in a standing position, bend your knees making sure your back is absolutely straight and bend at the front.
• The front of the body should be parallel to the ground and the arms should be closer to your sides as a 90-degree posture between the forearm and the upper arm.
• Shoulders should be intact at your sides as you extend your arms to the back and feel the contraction in your triceps and arms.
• Hold the same position for a while and return to the starting point. Make sure you don’t swing your hands.
• Try to perform at least 20 repetitions.

Dumbbell Lateral Raises

Stand up and spread your legs.
Grab two dumbbells and slowly spread your arms out to your sides, trying to bring them parallel to the ground.
Return to the starting position and then repeat the process.
Perform between 10 and 20 lifts.

Dumbbell Front Raises

• Stand up and spread your legs.
• She takes two dumbbells and slowly raises both arms forward, trying to bring them parallel to the ground.
• She returns to the starting position and then repeats the process.
• Perform between 10 and 20 lifts.

Biceps curls

• Stand with your feet shoulder-width apart and hold a dumbbell in both hands. The weight should be a minimum of 1 kg or more depending on your strength.
• Hold the dumbbell with your thumb and fingers wrapped in a good grip, with your wrist and arms facing out.
• Next, lift both dumbbells hard, bending your elbow toward your shoulders, and feel the pressure in your triceps and the backs of your arms.
• Then return to the starting position.
• Make 3 sets of 10 repetitions.