Exercises for strong arms: Personal trainer reveals which training routine is particularly effective

2021-09-08T14:02:42.111Z

Chopping wood, Pilates or weight training: those who challenge their arms can look forward to defined arms. You can find out which exercises are particularly effective here.

Chopping wood, Pilates or weight training: those who challenge their arms can look forward to defined arms.

You can find out which exercises are particularly effective here.

The biceps and triceps muscles in the arm ensure that we can flex and stretch it. These flexor and extensor muscles can be strengthened with the right exercises. Arm training not only leads to more strength, but also to firmer upper arms. The front and back of the arms should be challenged equally. Personal trainer Noam Tamir also recommends switching between heavy, demanding exercises with weights and lighter exercises: "

If you want to build arm muscles

, you should put the light weights aside and start with weights with which you can do 10-12 repetitions of an exercise

", becomes Tamir from the

Business Insider

portal

cited: "Then you should increase the training volume with lighter weights and train with bands towards the end," he recommends.

Dips and tight pushups: exercises for strong and defined arms

The

fit for fun

portal

recommends the following exercises against "waving arms":

Dips
: For this exercise, lean the heels of your hands on the edge of a chair or bed with your fingertips pointing forward.
The legs are stretched out or bent forward, the buttocks are not in contact with a surface.
The bottom is now lowered and the arms are bent below 90 degrees.
Then stretch your arms again and support the body so high.
Repeat for 30 seconds, then pause for 30 seconds.
Three to four runs in total.
Tight
push-
ups
:
Lie
on your stomach and push yourself up with your arms, your legs and torso in a straight line.
For beginners, it is a good idea to put your knees on the floor.
As you lower your body back down, keep your elbows close to your body.
Repeat for 30 seconds, then pause for 30 seconds.
Three to four runs in total.