Exercises for the arms strengthen the muscles and help to eliminate the so-called pelicans, i.e. sagging skin on the arms. To slim it down, you need to do triceps exercises, which are the muscles in the back of your arms that lose their firmness the fastest due to rapid weight loss, inactivity or aging. Together with the trainer, do effective pelican exercises that will help you get rid of sagging skin and shape your arms without making them athletic.

Exercises for sagging shoulders , the so-calledpelicansare designed to firm and shape the back of the arms. The muscles in this area - the triceps - are very often neglected by women. Lack of exercise causes the skin in these places to start to sag and sag. This effect also occurs in people who have lost weight too quickly and have not combined a slimming diet with adequate strength training.

Pelicans exercises - how often should I train?

Exercises to strengthen the triceps muscle should be performed no more than 3 times a week. Repeat each exercise up to 10 times - a greater load will cause the muscles to fatigue quickly, and the next day they will be weak and sore. You can use the following set of exercises as a separate training session or include it in your current training plan.

1. Pelicans exercises - triceps pump

Make a front support. Place your palms flat on either side of your body, slightly wider than shoulder width apart. Lower your hips so that your torso forms a straight line. Bend your arms and slowly, inhaling, lower your torso keeping your elbows very close to your body - this is very important! The arms cannot diverge to the sides! Breathe out and lift up in the same way until your arms are fully extended. Repeat the exercise 5 times.

2. Exercises for pelicans - pressing French dumbbells behind the head

Sit upright on an exercise bench or in a stable, hard chair. Take a dumbbell in one hand and lift it over your head until your arm is fully extended. Then bend your arm at the elbow and lower the weight at right angles behind your head. Slowly return to the starting position. Do 5 repetitions for each hand.

See on VIDEO arm slimming training

Important

To get rid of pelicans,in addition to exercises directly strengthening the triceps, it is worth doing sports involving the arm muscles - it can be swimming, tennis, volleyball, badminton. An interesting diversion is training with sashes (rubber bands) - during the exercises, the arm muscles must be constantly tense to maintain the proper tension of the bands.

3. Pelicans exercises - push-ups in the back support

Sit on an exercise bench or a firm, stable chair with a straight edge. Rest your hands on the edge of the chair and, keeping your hands close to your torso, lower your hips slightly. Extend your legs and place your heels on the ground. Lower your torso until your buttocks are 2-3 centimeters above the ground, then raise your arms up. Do not sit down in the chair again and do not lower yourself to the ground - the body must be constantly suspended to keep the muscles tense. Repeat 5 times.

4. Exercises for pelicans - pressing a dumbbell in the fall of the trunk

Bend both knees and lean forward slightly. Move your right leg back, rest your hand on your left knee. Keeping your arm parallel to your body, bend your right arm at the elbow and pull the dumbbell as far back as possible (preferably up to chest height). Keep your back straight at all times and do not straighten your arm at the elbow. Do this exercise 5 times on each side.

5. Exercises for pelicans - pressing dumbbells above the head while lying

Lie on the bench on your back and take the dumbbells in your hands. Position them so that their inner ends meet (palms must be as close to each other as possible). Slowly raise both weights above your chest until your arms are straight. Then lower the dumbbells down to your chest. Repeat the exercise 10 times.

Category:

Anatomy