5 Chair Exercises for Firm Sagging Arms After 50
Okay, here’s a breakdown of the chair exercises for toning arms, as described in the text, formatted for clarity:
Chair Exercise #4: dumbbell overhead Tricep Extensions
* Benefits: Targets the triceps, helping to firm the back of the upper arms.
* Muscles Trained: Triceps
* How to Do It:
- Sit with both hands holding a dumbbell, arms extended overhead.
- Bend your elbows to lower the dumbbell behind your head.
- Keep your upper arms close to your ears.
- Extend your arms to return to the starting position.
- Move slowly and focus on control.
* Recommended Sets and Reps: 3 sets of 12 reps. Rest 45 seconds between each set.
* Variations: Single-arm tricep extension, alternating overhead press-extension combo.
* Form Tip: keep your elbows steady to isolate the triceps fully.
Chair Exercise #5: Seated Dumbbell Front Raises
* Benefits: builds the front of your shoulders, engaging upper chest and arms, improving shoulder definition and toning the upper body.
* Muscles Trained: Front deltoids, biceps, upper chest
* How to Do It:
- sit with your feet flat on the floor, holding a dumbbell in each hand.
- With a slight bend in your elbows, raise the dumbbells to shoulder height.
- Lower them slowly back down.
- Maintain a tall posture and steady breathing.
* Recommended Sets and Reps: 3 sets of 12 to 15 reps. rest 45 seconds between sets.
* Variations: Alternating front raises, plate raises, tempo front raises.
* Form Tip: Control each lift from start to finish and avoid swinging your arms.