Surprisingly more effective than weights: home exercise that strengthens arms and triceps

The Regina Clinic points out that sagging is usually linked to Natural factors and genetic. In this sense, the arms They are one of the areas where it is most evidenced. To combat the well -known effect of the “Bat wings”, The recommendation is to incorporate routines that strengthen this part of the body. Although the usual thing is to resort to weightsthere is one alternative practice and effective you can do at home: chair triceps funds.

Homemade exercise that strengthens the arms

Forget weight. Just your own body weight To work and strengthen arms. The fTriceps in chairalso known as Dipsthey are a simple and effective exercise that you can perform in home to gain firmness and say goodbye to the sagging.

As explained by the clinic of the Dr. Millán Mateolso calls “Bat wings”They correspond to Decolgation of the skin on the inner face of the armsright in the area of Brachial triceps. It is not a minor detail: triceps represent about two thirds of the musculature of the upper armso its state directly influences the appearance of this part of the body.

The sagging It is usually associated with the loss of Muscle massaccumulation of fat and the natural decrease of collagen and elasticity of the skin. He sedentary lifestyle And the absence of strength exercises Specific also aggravate this problem. Therefore, the best strategy to combat it is activate and strengthen the muscles constantly and controlled.

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In this sense, the triceps funds They are positioned as one of the most complete routines. According to him American Exercise Council (ACE)this movement is one of the most effective to tone and strengthen the back of the arm. In addition to improving the resistance of the upper trainhelps rebuild the Muscle toneachieving firmer and stylized arms.

How to carry out triceps funds

To perform the triceps funds sOlo you need one surface firm, like one chair stable, a bank low or even a step resistant. Place yourself sitting on the edge, with the palms supported on the sides of the hip and the fingers Looking forward, just at the edge of the seat.

Then stretch the legs and keep the feet together on the ground. Slide the buttocks out of the seat so that the weight is sustained only by the arms. From that position, slowly flexes the elbows Until the top of the arms is in parallel to the floor, taking care that they do not open out.

Then, Press strong against the surface to extend the arms and return to the position initial. Remember that force You must come from tricepsNot of the legs. The ideal is to do between 10 and 15 repetitions by series. If you are starting, try with 2 or 3 series and gradually increase as you perfect the technique.

This information does not replace in any case the diagnosis or prescription by a doctor. It is important to go to a specialist when symptoms occur in case of illness and never self -medicate.