6 rules for stronger arms
This is due to the tone of the biceps and triceps muscles of the arm, which, having no strength, are always in a state of rest...
How horrible those flabby and weak arms look so common in overweight patients. This is due to the tone of the biceps and triceps muscles of the arm, which, having no strength, always remain in a state of rest, giving that appearance of weakness and languor that no one likes. The arms are the extremities that provide us with movement to work, drive, write, lift objects and tools and for countless other activities. Its counterpart, the legs, are the extremities responsible for moving us from one place to another without problem. Arm strength is essential to lead a normal and dynamic life. Many altered motor conditions are derived from poor functioning of the flexor and tensor muscles of the arm. Remember that the entire arm is made up of the following muscles.
Muscles of the arm.
- Anterior group (elbow flexors): Biceps brachii. It has two portions, long and short; It is the flexor muscle of the forearm.
- Anterior brachialis.
- Coracobrachialis. The musculocutaneous nerve passes through this muscle.
- Posterior group (extensor): Triceps brachii. It has three portions, long, external or vastus externus and internal or vastus internus; It is the extensor muscle of the forearm. Strength in all these muscles is important to develop all your activities.
Arm strengthening routine.
- Arm Curl: Take a light dumbbell and lift until you tighten your biceps. Repeat the movement in 5 sets of 20 repetitions each.
- Alternate arm cup lift. (triceps): Take a light dumbbell and place it in an initial movement behind your neck. Raise your arm until you tighten your triceps until your arm is vertical. Repeat this movement in 5 sets of 15 repetitions each.
- Tricep Dips: Stand with your back to a surface where you can rest your palms behind your waist. As an initial movement, separate your hips from the seat by bending your elbows to the maximum limit position. Then bend your elbows to a vertical position, raising yourself above the support surface. Perform 2 sets of 50 repetitions. (You can use elastic bands to perform these exercises.)
