Three simple exercises to strengthen your arms as summer approaches

Gauthier Delomez 20:00 pm, April 18, 2023

Only a few months left before summer, and you want to strengthen your arms before enjoying the beach in the best conditions. It is for this reason (and others) that the sports columnist of Bienfait pour vous, Akim Mzakar, came to deliver his tips and tricks. These will allow everyone to erase a bat wing skin, that is to say a skin that tends to hang at the level of the arms.

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To have toned arms and triceps drawn, an essential solution according to the columnist: strengthening exercises. Akim Mzakar recommends on this subject a top 3 exercises to do, every two days at the rate of four sets and 20 repetitions for each movement.

Dips on the chair

The first exercise advised by the columnist is the practice of dips, or double bars. "You're going to lean on a chair, bench or bed, put your legs in it, and the goal of the game is to put more power on your arms than on your legs. You are in the void, you put your arms and you push," he explains, describing this exercise as "push-ups in reverse".

Push-ups with tight arms along the body

Moreover, the practice of traditional push-ups, on the ground, is also a good exercise. Akim Mzadar proposes to perform them "with the arms tight along the body to target the triceps, because depending on the position of the hands and the spread of the arms, you will target this or that part of the body," says the columnist. Concretely, it is necessary to "put the hands on both sides of the chest, the elbows glued to the ribs, and push".

The practice of kickback

Finally, the sports coach exposes a third exercise, the kick back. "You take two bottles of water if you don't have alters, you fill them up to a liter. And standing up, you're going to lean 90 degrees, extend the elbow backwards and come back," he explains. The columnist claims that "it is when the arm is relaxed that the triceps is activated, so take your time and test the movement".

Two mistakes to avoid so as not to have a bat arm

In addition to these three exercises, Akim Mzadar points out that there are two habits to banish from his daily life so as not to promote the appearance of bat arms. First, do not lose or gain weight suddenly. And, do not consume too many foods rich in saturated fats (butter, cream, etc.).