Arm Strength Exercises
Arm Strength Exercises. Here, arm strength and longevity are linked in a variety of ways. Firstly, a strong upper body means that certain tasks—for example, lifting a heavy box—may still feel more difficult in your 50s as compared to your 20s, but they wont feel as onerous. Consequently, the muscles in our bodies weaken and atrophy as we age, so by building arm and grip strength, you will be able to live independently for longer. Also, Stronger arms mean you’ll be more likely to climb stairs and hold banisters without risk of falling, and you can stay active and social for longer. And which is essential for maintaining good cognitive health and mental well-bein
Biceps
The biceps is a large muscle situated on the front of the upper arm between the shoulder and the elbow. Also known by the Latin name biceps brachii (meaning “two-headed muscle of the arm”). Here, the muscle’s primary function is to flex the elbow and rotate the forearm. The heads of the muscle arise from the scapula (shoulder blade) and combine in the middle arm to form a muscle mass. The other end attaches to the radius, the outermost of the two bones that make up the forearm.
Triceps
The triceps, or triceps brachii, is the large muscle found at the back of the arm. But, the triceps muscle is a voluntary muscle, meaning it’s a muscle you choose to move. So then, the triceps are made up of skeletal muscle fibers that contract under conscious control. The triceps is a fusiform, or spindle-shaped, muscle that is wider in the middle and narrower at each end. However, “Triceps” means “three heads,” which refers to the subdivision of the triceps muscle into three different segments called heads.
Resistance Bands
Arm Strength Exercises. Resistance bands are cheap easy to use and very effective. Also they are very suitable for older adults
- improves flexibility
- strengthens muscles
- keeps you balanced
- helps you save money
- makes it easy to travel
- boosts brain function
- lets you avoid heavy weights
- varies the intensity of your workout
- plays nice with pain and injury
- ups your game
1. Tricep Kickbacks
According to the ACE study, the triceps kickback is the second most effective triceps exercise and not far behind diamond push-ups, achieving about 88% muscle activation.
Therefore, by bending forward, you really have to work against gravity to move the weight up and down. Besides, the key to this move is to use your shoulder to stabilize the upper arm, allowing the forearm to extend behind you. Furthermore, if your elbow drifts down, use a lighter weight to maintain good form.
HOW TO DO IT
- Put the left foot foreward, and the left arm supporting on a chair or platform, as you bend the torso.
- Hold a weight in the right hand and pull the elbow to the torso level.
- Keeping the elbow in that position, extend the arm behind you, focusing on contracting the triceps muscle.
- Lower the forearm to about 90 degrees and repeat for 10 repetitions. as 1 set.
- Focus on keeping the upper arms stationary against the body throughout the exercise.
- Repeat on the other side.
2. Overhead Triceps Extension
AS a result, including this exercise means you have a move that primarily emphasizes the long head of the triceps muscle, which is a nice complement to the other exercise.
HOW TO DO IT
- Sit on a chair, bench, or stand; keep your back straight. Hold a weight in both hands, extending it up overhead.
- Keep your biceps close to your ears and elbows pointing forward as you lower the weight behind your head until the elbows are at about 90-degree angles.
- Straighten the arms, contracting the triceps, and then repeat for 10 repetitions, as 1 set
- Keep the abs engaged throughout the exercise and avoid arching the back.
3. Bicep Curls
So then, bicep curls are a group of muscle training exercises in which a person bends their arm towards their body at the elbow in order to make their biceps stronger.
HOW TO DO IT
- Hold a dumbbell in each hand or use a resistance band with an underhand grip, and stand with your feet shoulder-width apart and your arms by your sides with palms facing forward.
- Curl the weights toward your chest, keeping your elbows close to your body and your upper arms still. Only your forearms should move.
- Squeeze your biceps at the top of the movement, then lower the weights back to the starting position.
- Repeat for 10 repetitions, as 1 set
Hammer Curls
For instance, incorporating hammer curls into your exercise regimen can help you achieve balanced arm development and improve your overall upper body strength.
HOW TO DO IT
- Stand upright with your feet shoulder-width apart and a slight bend in your knees.
- Hold a dumbbell in each hand with your palms facing your thighs and your thumbs facing forward, or use a resistance band.
- Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your body and your biceps tense.
- Pause at the top of the movement, then lower the dumbbells back to the starting position, extending your elbows.
- Repeat for 10 repetitions, as 1 set
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In Conclusion
In this case, resistance bands are a low cost, convenient way to work out. Subsequently, they can improve flexibility, strength, and balance whether you’re looking for an edge in your workout or starting from scratch. Hence, for a very small investment, you have a safe workout tool that will fit your lifestyle regardless of age or ability. However, using weights will still get you the results you require.
Important Note *
Remember that everyone is different, it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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