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 expansion often occur over the years. When the skin on the lower part of the upper arms is separated from the muscles, flaps of skin known as waving arms are created. Unfortunately, some women experience this problem over the years. In this article you will learn why you get waving arms, what they actually are and which exercises help against waving arms.
What causes saggy upper arms
Wave arms usually develop with age. As you get older, your body tends to slow down; it responds more slowly to movement and it becomes more difficult to maintain weight. The production and consumption of certain hormones, such as growth hormone and testosterone, also change. There are certain areas of the female body that are more affected by hormones and stress, such as the thighs and stomach. The arms are also one of these areas. Another cause of sagging upper arms can be that after the age of 40, natural growth hormone levels begin to decline. Lower levels of growth hormone are linked to decreasing muscle mass and changes in the way the body functionsbreaks down fatand stores - 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 specifically lose arm fat is unsuccessful. Your body cannot and does not want to lose weight selectively (i.e. only in a certain place). Instead, you need to learn how to build muscle and how to lose body fat.
Exercises against waving arms without weights
Since the upper arm is a collection of muscles and includes the shoulder and shoulder joint, it must be used as suchbe trained– this means that every single muscle group has to be used to see a difference.
1. Push-ups
- Get into a plank position with your hands under but slightly outside of your shoulders.
- Lower your body until your chest almost touches the floor.
- As you lower yourself, 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, then push yourself back to the starting position as quickly as possible. Keep your core engaged the entire time.
Trainer Tip: If your hips sag at any point during the exercise, your form is off. Consider this your last rep and complete the set.
2. Arm circles
- Stand with your feet hip-width apart and extend your arms to your sides.
- Rotate your arms forward in a controlled manner in small, slow circles. Try to tense the muscle throughout the entire circular movement. Don't just let your arms swing, but tense the muscles 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 the breast so that the thumb and index finger touch, forming a diamond shape.
- Lower the body until the chest almost touches the floor, keeping the elbows bent at the sides of the body.
- Pause and then push yourself straight up to the starting position.
This is an advanced exercise that you can adapt by placing your knees on the floor. Try to keep a straight line from shoulders to hips throughout the movement.
Waving arms train with weights
Fitness trainers suggest the exercises against waving armswith a workoutfor the lower body or the core to combine to train the upper body. Choose a weight that allows you to do between 10 and 15 reps and perform 3 sets.
1. Dumbbell row with a bent upper body
- Hold two dumbbells—one in each hand—and let them hang next to you at arm's length, with your palms facing your body.
- Bend forward so you're 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. Kurzhantel-Curls
- Hold the dumbbells with an underhand grip.
- Keeping your elbows bent, bend your arms from your elbows to bring the dumbbells toward your chest. Then slowly lower the dumbbell back to the starting position.
3. Tricep dumbbell dips
- Hold a single dumbbell with both hands slightly behind your head.
- Bend your elbows forward and, without moving your upper arms, lower the dumbbell down until your elbows are closed. Slowly return to the starting position.
4. Trizeps-Dips
Triceps dips can also be done without weights:
- Place your hands shoulder-width apart on a safe bench. Slide your buttocks onto the bench in front of you with your legs straight or slightly bent. Extend your arms, keeping your elbows slightly bent.
- Slowly bend your elbows to lower your body toward 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, push down on the bench to straighten your elbows and return to the starting position.
5. Barbell squat
- Grab a barbell with an overhand grip and hold the dumbbell 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?
Technically speakingtrainAlthough your arms are always active when you perform an exercise that involves your arms moving, a training program that includes arm waving exercises is most likely to help you strengthen your muscles at the top. Exercise your arms twice a week, fitness trainers advise. If you do this, you can guarantee that your muscles will tone and strengthen without putting too much strain on them.
