It is one of the areas that succumb to the force of gravity first and without a constant exercise routine the dreaded "bat wings" occur, the colloquial way of knowing the sagging that occurs in the triceps and that is noticed when You raise your arm, and unfortunately, they appear sooner than you imagine!
A good, specific upper body training session is the best solution, and trainers have revealed the most efficient movements to achieve this at any age.
Before you begin, keep in mind that you will need weights , since, although there are alternatives that do not require them, experts repeat that muscular resistance work is key when it comes to enhancing results . Get a spectacular definition by repeating the movements that we show you below three days a week.
Side exercises
How to do it:
Stand with your feet hip-width apart.
Hold the dumbbells with both hands, bring your elbows together and raise them so that they form a 90-degree angle and your elbows are at shoulder height.
Keeping your core stable, open your elbows as wide as possible and bring them back together.
Repeat 10 times.
Biceps
How to do it:
Stand with your feet hip-width apart holding a pair of dumbbells at your sides.
The palms should face forward with the back straight and the chest up.
Without moving your upper arms, bend your elbows and bring the weights up toward your shoulders.
Slowly lower the dumbbells back to the starting position in a slow and controlled manner.
Repeat 10 times.
Biceps and shoulders
How to do it:
Stand with your feet hip-width apart, arms in front of your body, a dumbbell in each hand.
Raise the dumbbells by raising your elbows until they reach chest level.
Slowly lower them to your waist with control and then raise them back up.
Repeat 10 times
Triceps
How to do it:
Lie on your back with your knees bent and your feet flat on the floor, about a foot from your butt.
Hold a dumbbell in each hand and extend your arms above your shoulders, palms facing each other.
Slowly bend your elbows to bring the weights toward the floor, close to your temples.
Pause, then slowly extend your arms to bring the weights back.
Repeat 10 times.
Alternating Bent Over Row
How to do it:
Place your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
Bend at the hip and lean forward, keeping your head aligned with your tailbone.
Move your right elbow back until your right wrist is close to your ribs and lower your arm to return to the starting position.
Now do the same exercise with the other arm, always lowering your arms in a controlled manner.
Repeat 10 times
Sides to back
How to do it:
Stand with your feet hip-width apart and your knees slightly bent.
Hinge your hips and let your arms hang down from your shoulders, palms facing your body, holding the dumbbells.
Raise both arms out to the sides with your elbows slightly bent, squeezing your shoulder blades together.
Lower the dumbbells under control to return to the start.
Repeat 10 times
Triceps
How to do it:
Sit on a chair and grab the front edges with both hands.
Move your butt forward until it is hovering just off the seat and your legs are at 90-degree angles, and straighten your arms.
Lower your body until your elbows form 90-degree angles.
Press your hands into the chair to move back and start the exercise again.
Repeat 10 times
Triceps extension
How to do it:
Stand with a dumbbell in both hands and lift the weight above your head, with your arms straight and your feet hip-width apart.
Keeping your arms by your ears, bend your elbows to slowly lower the weight behind your head, pause.
Stretch your arms slowly, returning to the starting position.
Repeat 10 times.
Front and lateral raise
How to do it:
Stand with your knees slightly bent, feet hip-width apart, and arms extended to the sides holding a dumbbell in each hand.
Raise your arms in front of you until your hands reach shoulder height.
Lower your arms with control to the sides.
Raise your arms until they are parallel to the floor.
Slowly lower your arms back to the starting position.
Repeat 10 times
Front and lateral raise
How to do it:
Sit with your legs apart and your knees slightly bent.
Hold a dumbbell in each hand in front of your face with your palms facing each other and your elbows at 90-degree angles.
Creating a slight upward arc motion, open your elbows up and out to the sides until your palms are facing forward.
Following the same movement, lower your elbows and bring them back together.
Repeat 10 times
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