After 50: These useful exercises for toned and muscular arms.

Presse Santé

Having big biceps at age 50 requires proper training and diet. Resistance training sessions inflict muscle damage, and the foods you eat provide the nutrients your body needs to rebuild bigger, stronger muscles. Even if your goal is to build big biceps, you should always try to train all muscle groups in your body equally to avoid imbalances and/or injuries.

What exercises for muscular and toned arms?

Shadow Piercing:

Shadow punches or kickboxing punches are one of the best ways to tone your arms without even touching the weights. Remember to keep your speed up for maximum impact.

For your arms to be perfectly toned, you need to hit at least 200 punches with each arm. You can also change direction while punching for maximum impact. For example, you can take the first 50 punches towards the ceiling, the next 50 with your arms forward, and the next 50 towards the ground. This is the best way to engage all of your arm muscles in the shadow punch.

Tricep curls:

A chair or stairs are all you need to do triceps curls. The triceps muscle is located at the back of your arm and requires maximum effort to tone. But if you do tricep dips, you can easily master this muscle group.

A few things to keep in mind: keep a firm grip so you don’t slip, go as far as you can, come back up, and lock your elbows for maximum stretch. Do you want to take this movement one step further? Raise one leg and work your core. Do 15 to 20 reps and five sets.

Lateral walk on the boards:

When you do planks, there’s a lot of contraction in your upper arms. This is why so much of arm training with free weights is based on planks.

Get into plank position. Now move your hands and legs to the right. Then move them to the left and keep alternating. The loosening and bending motion will work the inner arms and prevent fat from building up. Just do 10 plank moves in a set and you can do four.

What equipment for a more efficient result?

For anyone looking to achieve toned, muscular arms, there is a variety of equipment that can be effective.

Free weights like dumbbells:

They are often used to strengthen the arms because they help work on specific muscle groups. You can use dumbbells to replicate any upper body strength exercise you can think of. But unlike other machines, dumbbells can easily be used for HIIT or interval training. They also allow for a greater range of motion, which makes exercises more compound and allows you to lift a little more weight.

Use them as a load for isometric exercises. Choose the lighter ones and do more repetitions. Choose heavier exercises and only do 5. With free weights, you have a lot at your fingertips.

Resistance bands:

For those looking for a workout that specifically targets the arms, resistance bands are another popular option, as they provide resistance without requiring additional weight.

Unlike free weights, whose resistance depends on gravity, resistance bands use elasticity to create tension. Therefore, they are ideal for arm exercises as they can be adjusted to provide different levels of resistance. Also, resistance bands are relatively inexpensive and portable, making it easy for people to exercise at home or on the go. While not as versatile as free weights, resistance bands can be an invaluable tool for people looking to build strong, toned arms.

Chest presses:

One of the machines that you will frequently find in gyms. They allow a multitude of exercises for the whole body. On the other hand, here is the process to follow to work your arms:

  • The bench press is a great way to build arm strength. By using weights, you can gradually increase the resistance and work your muscles. The benefits of the chest press are not limited to muscle development. It can also help improve your posture and reduce the risk of shoulder injury.
  • Also, chest presses can help you increase your range of motion and improve your coordination. Therefore, they are not only great for your arms, but also offer many other benefits. Once you hit the gym, give them a try!
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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