Secrets of eliminating bruises and creases on fabric

Core muscles of the arms

Particular importance in bodybuilding is primarily given to the shoulder muscles. Let's get this point straight away to avoid confusion. The shoulder is the part of the arm that starts from the shoulder joint and ends at the elbow. Many people mistakenly call deltas this way. But we will try to be more rational. And at least for the purposes of this article, we will call body parts by their proper names. Because this is very important. So, there are muscles on the front and back surfaces of the shoulder.

Biceps brachii (biceps)

I think it’s no secret to anyone that it is for the sake of developing this muscle that athletes burn huge amounts of glycogen during training. But in fairness, it’s worth noting if you want big hands of 45-50 centimeters. Then the triceps should be a priority, and then the biceps. Since in size it is very much inferior to him. The biceps consists of two heads (hence its name): long

and
short.
In each exercise, they both take part and receive almost the same load. But still, by changing the location of the elbows relative to the body and the width of the grip, we can slightly shift the emphasis on one of them.

Why is this happening?

Each of the heads of the biceps, at the top, is attached to different places.

• Long.
  It runs along the humerus and is attached to the scapula. Thanks to which its contraction bends the elbow and shoulder joint (along with the anterior delta). Therefore, in order to shorten the long head as much as possible, you need to put your elbows forward, or use a narrow grip.
• Short. Attached in front to the coracoid process. And in order to use it as much as possible, you need to move your elbows back or use a wide grip.

Knowing these points, we can diversify our training a little.

Main functions

Flexion of the arm at the shoulder joint. Supination of the hand (turning towards the thumb). And of course, help with flexion of the shoulder joint.

Triceps brachii (triceps)

The triceps has three heads: medial

,
lateral
and
long.
As mentioned earlier, it is its development that accounts for 70% of the arm’s volume.
is of particular importance to us .
Since it is the largest and, unlike all the others, requires special attention. To use it as much as possible, you need to bring your elbow in front of your body. The maximum stretch of the muscle will be when the arm is fully raised up.

Why is this happening?

Unlike the medial

(internal) and
lateral
(external) which are attached to the humerus.
The long head
at the top is attached to the inner surface of the scapula. And in order to use it as much as possible, you need to move the two attachment points away. That is, the elbow is from the shoulder blade. This is why we raise our hand.

Main functions

Extension of the arm at the shoulder joint. That is, the triceps is considered an antagonist (performs the opposite function) of the biceps. It also helps to move the arm back.

Brachialis and brachioradialis

These are two small muscles that help the biceps flex the arm. The brachialis is located under the biceps. And it actively gets involved in the work in the initial phase of movement. Brachioradialis refers to the muscles of the forearm. It helps the biceps flex the arm and supinate the hand.

In order to more accurately place the load on these two muscles, we must pronate the hand. That is, turn it palm down.

You can find out more detailed information about these muscles from the article “MUSCLES OF THE SHOULDER“

Things that look harmonious with folds

There are a number of fabrics and things that, having a wrinkled appearance, do not look sloppy, but on the contrary, will highlight your style. But remember: this method is not suitable for all materials and cannot be used in every situation.

The following things can be done without ironing:

• jeans. They have a structure that, after half an hour of wear, will eliminate the wrinkles on its own, but if not, others may think that this was intended;
• sweatshirts, hoodies, cotton T-shirts. Small errors are allowed on these items, provided that these are not marks from clothespins or a “scar” left from drying on a clothesline, unsightly cutting the entire product in half;
• thin cotton jackets. In combination with the right addition, they will allow you to look stunning among “ironed collars” even in an imperfectly ironed form;
• linen outfits. The naturalness of the material, in addition to light, careless bruises, even looks advantageous, adding charm and texture to things;
• work clothes. Shirts made from thin denim do not like a shiny shine, and a slight wrinkle does not spoil their appearance at all.

Whatever one may say, not ironing clothes is not an option. Often, unpleasant and deeply structured creases are discovered at the most inopportune time, when there is absolutely no way to thoroughly deal with them. And what to do if a very wrinkled fabric does not allow the ironing process? You may not know, but an iron is not the only assistant that can smooth out wrinkled fabric.

Key points in arm training

Warm-up before training and lead-up approaches

This is a very important point. Before you begin heavy work with weights, you need to properly stretch your muscles and joints. This will not only protect them from injury, but will also increase the productivity of the upcoming workout. Of course, you shouldn’t turn your warm-up into a half-hour complex with jumping and push-ups. 5 minutes is enough. Particular attention should be paid to those muscles and joints that will be involved in the upcoming workout. As for the lead-in approaches, they serve the same purpose. Performed with light weight.

Give preference to basic exercises

In order for your arms to be big, you need to build muscle mass. And no one can cope with this task better than basic exercises. Therefore, their role in the training program should be paramount. Since they are performed with enormous weight and require large energy expenditures from the athlete. After you complete the basic movements, you can do one or two isolated movements.

Constantly progress

We are talking about several factors:

• Load progression. Everything is simple here, if we want muscles to grow, we must constantly increase weight. If this is not done, then over time the body will get used to the load, and the growth process will stop. But it is worth considering one important detail. At the beginning of your training career, weight will increase very quickly. But the longer you train, the more difficult it becomes. Therefore, you should not overexert yourself. We take a weight with which we can technically correctly perform a given number of repetitions.
• Time under load. On average, for small muscle groups, it is recommended to perform the approach for 30-40 seconds. But doing the exercise and looking at the stopwatch at the same time will be clearly inconvenient. This makes it easier to count reps. At a normal pace, it is recommended to perform 8 to 10 repetitions on the arms when training for mass. And 12-15 as usual for muscle hypertrophy.
• Work until failure. With natural training, failure work is the basis for muscle growth. That is, we perform the approach until the moment you can no longer do a single repetition. Then, with the help of a partner or a small cheat, we throw the weight and slowly lower it while working in the eccentric phase.

All these points are very important when training arm muscles. The main thing is not to overdo it with weight gain.

Maintain full control over muscle function

Many athletes are a little irresponsible when it comes to training. They believe that the main thing is to complete a given number of times. But this approach cannot be called training. It's simply moving the weight from point A to point B. And in order for the training to bring results, you need to fully control the process. All attention should be focused on contracting and stretching the working muscles. This is especially true for beginners. Since at the beginning of the journey the neuromuscular connection is very weak. And many find it difficult to feel the work of the desired muscle group. But if you focus your attention on execution, over time this connection will become stronger.

Training frequency

Any activity should be dosed, especially when it comes to training. Without following this principle, you can easily drive yourself into overtraining. Therefore, for beginners, one workout per week will be enough. We train biceps and triceps on the same day with large muscles. For example, biceps with pecs, and triceps with back. If these muscles are lagging behind, then you can set aside a special day for training them. The best option is to do biceps and triceps on leg day. This will give your arm muscles double load. That is, the triceps will work actively in basic exercises for the chest, and the biceps on the back day. And then they are further worked on on a specially designated day.

Calming exercises and stretching at the end of the workout

If most athletes warm up at the beginning of training, they still do it. They ignore stretching and calming exercises. Although without them the training will not be complete. Why do we need calming exercises and warm-ups?

• They help calm your heart rate after hard work.
• Body temperature decreases.
• Prepare the nervous system for normal rhythm.
• They normalize blood circulation, which promotes better recovery after training.
• Relaxes the body and reduces pain after productive training.

That is, while we are doing a small set of exercises. Our body is slowly moving from working mode to normal. And with the help of stretching, we stretch muscles that are in a compressed state after hard work. Thus, we improve our flexibility and blood circulation.

“Bear, pray...”: how Efremov was escorted to a colony for 8 years

Unimaginable things happened today around the Presnensky Court of Moscow, which sentenced Mikhail Efremov to 8 years in prison in a general regime colony

ZAKHAROV FAMILY LAWYER ABOUT THE SENTENCE OF EFREMOV: “OUT OF 8 YEARS, 4 ARE NOT HIS”

Unimaginable things happened today around the Presnensky Court of Moscow, which sentenced
Mikhail Efremov to 8 years in prison in a general regime colony. The announcement of the verdict was scheduled for 11 am; an impressive crowd traditionally gathered in advance at the courthouse, which accompanied all the sessions of the scandalous case. However, this time the scope of the show exceeded all expectations, which is easily explained: the public was waiting for the verdict of judge Elena Abramova .
Security guards had to clear the passage to the courthouse using loudspeakers: “Citizens, clear the roadway.” In addition to journalists, Efremov’s colleagues and the usual support group for the actor, who chanted that Mikhail was not guilty and demanded his freedom, new faces for the BUSINESS Online correspondent surfaced in the crowd, as well as already well-known observers of the process. Such was, for example, the “wizard” Ivan Kulebyakin , who during previous meetings “dispersed the clouds”, a colorful shaman in feathers, similar to the Indian played by Spartak Mishulin from the film “The Man from Capuchin Boulevard”, and other sorcerers and magicians in black robes and hats of all kinds and colors. Harmless old women also came, a grandmother in a hat and mask was holding in her hands a small poster with an obscure text: “Time is running out. I'm furious. I won't make it. And you?" Another grandmother, wearing a headscarf and without a mask, came with an icon of the Mother of God and a photograph of Tsarevich Alexei with Saint John of Kronstadt.

Inside the court, Efremov’s wife Sofya Kruglikova, as well as the actor’s friends Garik Sukachev and Ivan Okhlobystin, were already waiting for the hearing

Colleagues of the defendant also appeared in court: actors Alexei Makarov , Mikhail Gorevoy , the defendant’s ex-wife Evgenia Dobrovolskaya . When Efremov himself was brought to the court building, they stood on the steps and shouted: “Misha, we are with you!” But the actor himself (in jeans, a dark jacket and a medical mask) walked into the hall gloomy and without emotion, only turning his head slightly towards his colleagues at the entrance. “I saw it, I saw it!” - Makarov immediately shouted joyfully. By the way, Makarov himself did not get to the courthouse because he forgot his passport at home. “I don’t just look stupid,” the actor jokingly remarked, explaining to his colleagues that he didn’t know that he had to come to court with an ID card. Dobrovolskaya also remained outside. And when our correspondent asked her what kind of court decision she was waiting for, the actress replied that she was not a fortune teller, but nevertheless hoped for a fair decision. Alexander Dobrovinsky appeared and was greeted by shouts of “Shame!”

At this time, Efremov’s wife Sofya Kruglikova , as well as the actor’s friends Garik Sukachev and Ivan Okhlobystin , who had previously appealed to the president with a request to pardon his friend and remain in history as “Vladimir the Merciful,” were already waiting inside the court for the hearing. They all came to court very gloomy and did not give any comments. Nikita Vysotsky also arrived .

To announce the verdict, all the chairs were removed from the hall so that more people could enter. The judge began reading the verdict at 11:25 in a very quiet voice. Efremov himself met the verdict of fate steadfastly. He listened to the judge (Abramova read out the case materials for an hour and a half), with his head bowed and his eyes closed. The wife, who was very nervous, was supported by Okhlobystin standing behind her - the actor listened to the verdict with his mouth open.

Near the courtroom there were songs, dances and almost a “battle of psychics.” Two characters in black unrolled a dark cloth in front of the court, laid out portraits of Efremov and Dobrovinsky on it, placed a voodoo doll and a silver dish next to it and set fire to some herbs, intending to perform some kind of magical ritual. But the guards immediately stopped this outrage, the magicians were detained and sent to a paddy wagon. One of the police officers ordered to confiscate candles and books from them so that they would not set fire to the paddy wagon. The shaman who happened to be nearby accompanied this action by hitting the tambourine. As it turned out later, police officers, in addition to two sorcerers, detained three witches who tried to influence the course of the meeting. The triumph of the absurd was supported by a group of young drummers in ceremonial red uniforms - they played, speaking out against Efremov.

The triumph of the absurd was supported by a group of young drummers in ceremonial red uniforms - they played, speaking out against Efremov

Sergei Troitsky , creator and leader of the group “Metal Corrosion,” also came to court He made a short speech: “He was walking drunk, they caught him and put him there. But any person has the right to get drunk until a pig squeals.”

The judge, meanwhile, inexorably read the verdict. Abramova did not believe the arguments of the defense, which stated that Efremov was sitting in the passenger seat, and found him guilty, but took into account mitigating circumstances. The verdict was influenced by the fact that the defendant admitted guilt at the preliminary investigation stage, the fact that he had three young children and a state award. The court also promised to take the actor’s poor health into account.

The magicians were detained and sent to a paddy wagon. One of the police officers ordered to confiscate candles and books from them so that they would not set fire to the paddy wagon.

The result - 8 years in prison and a fine of 800 thousand rubles for the eldest son of the deceased Sergei Zakharov - shocked many, the listeners gasped. Efremov’s wife was barely alive, and Okhlobystin asked to say goodbye to his friend, but they were not allowed. A little later, the actor was taken out of the hall in handcuffs.

“Bear, pray,” the husband’s wife admonished him.

The defendant's lawyer, Elman Pashayev , said he would file an appeal. Colleagues, relatives and friends of Efremov sat in the courtroom with sad faces, but Dobrovinsky walked in the court corridor visibly happy. After talking with someone on the phone, he finally approached three journalists, including a BUSINESS Online correspondent, and boasted that the judge had taken into account all his arguments. The lawyer added that today is exactly three months since the tragedy. “It would be better if this had not happened on June 8, so that Efremov would remain free and Zakharov would live,” Dobrovinsky said and added. “Out of 8 years, 4 are not his.”

“That is, if it weren’t for lawyer Pashayev, Efremov would have received 4 years?” — the BUSINESS Online correspondent clarified. Dobrovinsky confirmed that if not for the defense tactics, the actor would have received a maximum of 4 years. And one of the main mistakes of his defense was that the lawyers brought in false witnesses. “I gave myself an A+ for this trial. There were many, many traps,” the lawyer concluded.

However, the verdict did not take into account all the demands of the injured party. The defense of Zakharov’s eldest son was dissatisfied with the compensation determined by the court - Vitaly Zakharov initially asked the court to pay 7.3 million rubles.

The defendant's lawyer Elman Pashayev said he would file an appeal.

THREE MONTHS FROM THE DAY OF THE FATAL ACCIDENT: HOW DEVELOPED THE PROCESS IN THE EFREMOV CASE

A fatal accident involving Efremov occurred on June 8 at 21:44 on the Garden Ring in Moscow. Then his Jeep Grand Cherokee car “didn’t fit” into the turn and flew into the oncoming lane, where it collided head-on with a LADA van and hit several other cars. The actor himself escaped with only scratches, but the cab of the van was simply crushed inside along with the driver - 57-year-old native of Ryazan Zakharov died the next day. As a result of the accident, the victim received serious injuries: broken ribs on both sides, a fracture of the cervical spine, a hip fracture, a closed head injury and injuries to internal organs. Zakharov was able to be revived in an ambulance, after which he was taken to the Sklifosovsky Institute. There they fought for his life almost all night; one after another, the man’s vital organs failed due to blood loss, and he eventually died.

Video footage of the moment the two cars collided will be discussed on social networks for a long time. They clearly show how Efremov’s SUV moved forward like a ram, without maneuvering, and did not even try to brake or avoid a collision. After the actor got out of the damaged car, the reason for driving in this style became clear - the driver was dead drunk: an examination showed that the artist was in a state of alcohol and drug intoxication. In footage taken by eyewitnesses after the accident, Efremov, with a cigarette in his hand and speaking incoherently, is trying to explain what happened. The only thing that the Honored Artist of Russia could clearly say was that he drank and was guilty.

The actor was then detained on the spot, but later released on his own recognizance so that he could “sleep it off.” First, a case was opened against him under Part 2 of Art. 264 of the Criminal Code of the Russian Federation (“Violation of traffic rules and operation of a vehicle while intoxicated”), which provides for imprisonment for a term of 3 to 7 years. After the death of the victim Zakharov, the case was reclassified to a more serious article - paragraph “a” of Part 4 of Art. 264 of the Criminal Code of the Russian Federation (“Violation of traffic rules committed while intoxicated and resulting in the death of a person through negligence”), which already implies from 5 to 12 years in prison. Later, investigators opened another criminal case - drug trafficking.

Five days later, the culprit of the fatal accident recorded a video message in which he asked for forgiveness from the relatives of the deceased. “No, I’m not going to and won’t make excuses, including some of my connections or acquaintances. How can you get away with it when everyone has seen everything? - said the actor and added that he would provide assistance to Zakharov’s family if they were ready to accept it. - This is not a movie, you can’t rewind it. There is no more Efremov. I betrayed everyone, please forgive me.” However, the relatives of the deceased refused help and did not accept the apology.

Immediately after the accident, Efremov’s defense stated that he admitted guilt in the accident. Pashayev also said that before getting behind the wheel, the actor drank more than 300 g of vodka. However, on July 3, the artist declared his innocence in the fatal accident. The lawyer said that the client does not admit guilt, the car is to blame for the accident, and he is ready to pay damages to the victims only as a decent person. As the defense attorney explained, the reason why the position changed is that his client does not remember in detail the events that occurred on June 8, because he was very drunk. It was also reported that the actor’s lawyers may resort to the theory of epilepsy for defense, but Pashayev later denied such information.

On July 6, the Russian Ministry of Internal Affairs in Moscow completed the investigation of the criminal case against actor Efremov, but passions did not subside. Pashayev, during several interviews, told reporters that during the investigation he had acquired evidence in favor of his client, and the artist could allegedly count on an acquittal. The defense lawyer promised a sensation at the trial, but it did not happen. During the preliminary hearing, the defendant refused to testify during the investigation, and the actor’s lawyer filed a motion to postpone the hearing. Pashayev later said that he did not know whether the artist was driving at the time of the accident. “Efremov was definitely in the car at the time of the accident. But I don’t know whether he was driving,” the defense lawyer said.

During the hearing on August 5, Efremov’s lawyer announced falsification of evidence in the actor’s case, and the accused himself said that he could not admit guilt in the fatal accident because he did not remember what happened that day. The prosecutor, during a hearing in the Presnensky court, said that according to the results of the analysis, traces of drugs were found in the artist’s blood - cocaine and marijuana. In addition, hashish and hashish oil were found in the car. Studies also showed 1.23 ppm of ethanol in the actor’s blood.

On August 11, the artist barely got out of the FSIN car in which he was brought, and moved with difficulty. The guards had to carry Efremov in their arms into the courtroom. Later, the actor was carried out on a stretcher unconscious Photo: BUSINESS Online

The meetings themselves were no less dramatic. On August 11, the artist barely got out of the FSIN car in which he was brought, and moved with difficulty. The guards had to carry Efremov in their arms into the courtroom. Later, the actor was carried out on a stretcher unconscious and sent to the Botkin Hospital, where he was placed in intensive care. As a result, the process, which already caused a huge resonance and split society into ardent accusers of the actor and no less active defenders, began to turn into an outright farce. Pashayev even threatened to appeal to Russian President Vladimir Putin , because “there is chaos going on” and “the persecution is at its maximum.”

The actor himself, it seems, also got tired of the close attention over time. At a meeting on August 21, he stated that he wanted to change his lawyer and transfer Pashayev and Elizaveta Sharogorodskaya to the status of consultants. “I’ll find stronger lawyers,” said Efremov. “Let them remain as consultants, and someone else will carry out my defense.” According to Pashayev, the artist refused lawyers because he lost faith in the fairness of the court. During the same meeting, the actor unexpectedly said that at the time of the accident he was sitting in the passenger seat. “Moreover, they dragged me there,” said the defendant. According to the artist, he is 90% sure of this.

On August 24, Efremov again changed his position and entered into an agreement with a “new” lawyer, but he again turned out to be Pashayev. It was reported that even at the time of the refusal of the defense lawyer, the actor did not doubt his version, which was that the suspect might not have been driving the jeep at the time of the collision with the deceased’s car. On August 31, Efremov asked for a biological examination of the passenger seat and seat belt. Efremov's defense witness Tevan Badasyan said that a man got into the actor's car on the day of the fatal accident; another witness, Andrei Gaev , stated in court that the actor did not get out of the car after the accident from the driver's door. The suspect himself did not deny that he did drink that day - before the accident he drank a bottle of vodka.

During the hearing on September 1, Efremov told the court what punishment he deserves. “Shoot,” said the defendant, after listening to the demands of the injured party. The eldest son of the person who died in the accident then demanded 7.3 million rubles in compensation from the actor, as well as a prison term of at least 8 years. Later, Efremov admitted guilt in the fatal accident. “I would like to make a statement, Your Honor. I didn’t sleep for several nights, I decided that I would admit guilt,” the artist said at a meeting of the Presnensky Court in Moscow on September 3.

In his last word, the actor said that he sincerely repents and will not “excuse himself.” The defendant read aloud a written poem dedicated to Zakharov, who died in the accident. Okhlobystin then turned to the President of the Russian Federation with a request to pardon Efremov. “Remain in my memory as Vladimir the Merciful,” the actor wrote. Lawyer Pashayev said the day before the sentencing that direct evidence of Efremov’s guilt had never been found. According to the defense, if there had been another person in the artist’s place, the matter would have ended “quietly and peacefully” long ago.

Hand training exercises

Biceps, brachialis and brachioradialis

As mentioned earlier, these muscles work in tandem. The best exercises for their development will be:

• Standing barbell curl. This is a classic biceps exercise. It is considered basic, although of course it is not entirely so. But it is precisely this that maximizes the potential of the biceps muscle. If you change your grip from normal to reverse (palms facing down). Then the brachialis and brachioradialis will become more involved in the work.
• Curling arms with dumbbells. Unlike a barbell, dumbbells allow you to eliminate imbalances in the development of each arm. You can perform it standing (basic version), sitting (more isolated version). And also use a neutral grip (hammer curls). It will help you stretch your biceps a little more and work with quite a lot of weight.
• Scott Bench Curl. This exercise makes it possible to shift the emphasis to the long head of the biceps. And we said that it is she who forms the peak of the biceps. Making its shape more expressive.
• Concentrated biceps curl. This exercise is most often performed by professional athletes. In order to feel the work of the target muscles. And concentrate on working your biceps at the end of the workout.

Triceps

The triceps are responsible for extending the arms, so exercises should include this movement.

• Close grip bench press . This is a very difficult basic exercise. Resembling a regular BENCH PRESS, only a narrow grip is used. This turns off the pectoral muscles to the maximum and allows the triceps to perform the entire movement. If this exercise is difficult for you, you can do push-ups
  .
• Dips. It is a very effective exercise for developing triceps. Push-ups are performed on narrow parallel bars with an almost straight body. This allows you to eliminate the pectorals and shift the entire load to the triceps. For beginners who find it difficult to perform this exercise, reverse push-ups are perfect .
• Extension of arms from behind the head with a dumbbell . This exercise gives us the opportunity to stretch the long head of the triceps as much as possible. Its development is paramount for us. Since most athletes, it lags behind. You can perform the exercise with one hand at a time. So two at the same time.
• Press down on the block. An isolated exercise. Has a lot of execution variations. By changing the grip or handles, we can shift the emphasis to any of the triceps heads. The exercise is performed in a block simulator.

How and how much to train

To start exercising your arm muscles, you first need to prepare your equipment.

It is required to perform at least two or three sets of 12-15 repetitions; only in this case will the exercise be done in good faith.

The break between sets should be about a minute, and rest in one time period should not exceed ten seconds.

Only increased load will have a beneficial effect on the condition of the triceps. It is advisable to train at least three times a week.

More often, it makes no sense, because the muscles must be pumped up, but with daily exercise they will not have time to recover, and degenerative processes will begin.

Training once a week will be pointless, because such a rare load will not be able to effectively influence the muscle fibers.

Each lesson should include:

• warm-up;
• lifting dumbbells;
• bench press;
• push ups;
• final stretch.

A complex for tightening and pumping up the arms will be given in another section of the article.

Examples of training programs

These programs are a template for what arm training might look like. But it is worth understanding that for each person, this or that exercise can give a different effect. Therefore, training should be tailored to the athlete individually, using trial and error. But if it’s still difficult for you to do this, then you can safely take these examples and train on them.

Hand training for beginners

We are talking about athletes who are just starting their training journey. The main task for them is to master the technique and gain muscle mass. Therefore, they do not need to perform separate exercises for the arm muscles. We will already work our biceps and triceps by performing heavy basic movements. But after a month or two, you can add one exercise for each muscle group. The workout will look like this:

Chest + triceps

• Warm up 5 minutes
• Exercises for the pectoral muscles
• Dips (if difficult, then reverse push-ups) 3 sets of 8-10 reps. In this case, the first approach should be a warm-up.
• Stretching and calming exercises for 5-10 minutes.

What affects the condition of the skin under your hands

The elasticity of the skin in this area depends on many factors. The most significant thing is age.

A decrease in the amount of collagen leads to a thinning of the “framework” that supports the skin. The first thing that suffers is the forearm.

However, sagging shoulders also occur in very young two-room apartments and even children. In this case, the cause is excess weight and lack of physical activity.

Sometimes skin folds appear after sudden weight loss. In some cases, not only the skin and fat sag, but also the triceps itself - when it is completely weak and has lost its tone.

In this case, it is easiest to deal with a cosmetic defect - you just need to spend half an hour training your arms several times a week.

The exercises do not require special physical training; you can pump up your arms both in the gym and at home.