Gymnastics - women: What exercises are indicated for relaxation in the arms?;

A poor diet, lack of regular exercise, sudden fluctuations in body weight, the natural gradual decline in the production of the fibrous protein collagen, and the accumulation of fat, are some of the most significant factors contributing to the often unsightly appearance of sagging skin in the upper arm area.

But why does muscle relaxation in this specific area (upper arms) is a greater concern for women than for men, and what can be done to delay the onset of this condition?;

Answers to the above questions can be provided once we first focus, from an anatomical perspective, on which area of the body we are referring to and exactly where it is located.

Anatomy of the Posterior Arm

The area in question is characterized by the action of the triceps brachii muscle, which consists of three heads (long head, medial head, and lateral head). They originate from a specific part of the scapula and the posterior part of the humerus, merge into a common tendon, and insert into the posterior surface of the elbow.

The triceps brachii muscle is responsible for both the extension and adduction of the forearm.

Skin sagging as a «negative distinction» of the female gender

Skin quality depends largely on the balance of the body’s endogenous factors, such as hormone levels and blood sugar levels, low iron levels, and the presence of any chronic conditions.

Women go through the difficult phases of perimenopause and menopause, during which hormone levels are disrupted, a characteristic feature being a sharp decline in estrogen accompanied by an imbalance in androgens.

It should be noted that these extremely important hormones are capable of penetrating the cell nucleus, stimulating the production of proteins such as proteoglycans, collagen, and elastin, thereby affecting the skin’s water and hyaluronic acid content.

Consequently, the decrease in their production rate results in both thinning and sagging of the skin on the upper arms, accompanied by a percentage increase in adipose tissue and a decrease in muscle mass, giving the upper arm area its characteristic unwanted sagging.

Ways to Combat Sagging Upper Arms

Since hormonal and other physiological changes over the decades are inevitable—as dictated by our genetic makeup— a combined approach involving diet and exercise is clearly preferable in order to delay the onset of sagging in the upper arms.

A balanced and nutrient-rich diet—rich in essential trace elements, vitamins, and proteins, yet low in saturated fats— can play an important role in helping to maintain healthy skin while also slowing the rate of muscle loss.

In addition, regular exercise is an important and indispensable factor in regulating hormone levels, while it plays a crucial role in maintaining a healthy musculoskeletal system.

Specifically, the triceps brachii muscle can be exercised through swimming, through arm movements during skiing, and through throwing sports.

When it comes to working out this specific muscle at the gym using exercise equipment, the basic exercises listed below can produce excellent results for flabby upper arms.

What exercises help?;

Exercise 1

Triceps extensions with one or two dumbbells (3 sets) (x 15 repetitions)

• Standing or sitting in a chair with the torso held still and the abdomen tightened
• Slightly bent legs (standing position) to protect the lumbar spine
• Hold the dumbbell in one hand while the other hand holds the arm of the hand being exercised in a stable position—next to the head
• Original position: The arm holding the dumbbell bends, lowering the dumbbell slightly behind the head (inhalation phase)
• Final position: The hand holding the dumbbell lifts the weight while extending the arm (exhalation phase) and returns to the starting position

Variant: The same exercise can be done with two dumbbells (one in each hand) by bringing them together.

Exercise 2

kick Back exercises with a dumbbell or resistance band (3 sets) (x 15 repetitions)

• Standing position
• Right foot forward, slightly bent, and hand on the same side for support
• Left leg extended behind the torso for better support
• The torso leans slightly forward, back straight, stomach tucked in
• Original position: The left arm is bent and holds the dumbbell or resistance band (attached to a fixed point) while the upper arm is parallel to the ground and the forearm is perpendicular to the ground (inhalation phase)
• Final position: Extend your left arm with the dumbbell or resistance band so that your upper arm and forearm are parallel to the ground (exhalation phase), then return to the starting position

Variant: The same exercise can also be performed with two dumbbells, leaning the torso forward, keeping the back straight, and extending both arms backward at the same time

Exercise 3

Diamond Press (Fig. 4) (3 sets) (x 10¹² repetitions)

• Torso parallel to the ground – torso in a plank position, tight core
• The toes support the body while the hands support the torso, with the palms flat on the ground and the fingers pointing inward in an «L» shape»
• Original position: Bend your arms until your torso is as close to the ground as possible (inhalation phase). Keep your elbows as close to your sides as possible.
• Final position: The arms are extended until the torso is completely lifted off the ground (exhalation phase)

Exercise 4

Triceps Dips (3 sets) x 12–15 repetitions)

• Trunk position nearly perpendicular to the ground
• Foot position: feet extended and resting on the heels
• Supporting one's hands behind and perpendicular to the ground on a chair or a surface that does not give way
• The arms bend, lowering the center of gravity closer to the ground (inhalation phase)
• The arms extend, lifting the body's center of gravity off the ground (exhalation phase)

Exercise 5

French Presses with a Bar (3 sets) (x 15 repetitions)

• We are lying on our backs on a horizontal bench
• Hand position during the exercise: perpendicular to the ground, holding the bar.
• The arms are bent at the elbows, with the upper arms remaining perpendicular to the ground and the forearms parallel to the ground as the bar is brought toward the forehead. The palms face the ceiling (inhalation phase)
• The arms extend fully as the bar is moved away from the forehead (exhalation phase).

By Chrysa Papapanou, physical education teacher