Okay, here's a breakdown of the exercises described in the text, geared towards toning "bat wings" (the area on the back of the upper arm) after age 45. I'll summarize each exercise, the muscles worked, and key form tips.
Overall Goal: The article focuses on exercises to combat muscle loss and improve posture, which contribute to a more toned appearance in the upper arm area.
* What it is: A classic bicep exercise performed standing wiht dumbbells.
* Muscles Trained: biceps
* How to do It: (Not detailed in the excerpt, but generally involves curling the dumbbells up towards your shoulders, keeping elbows close to your body.)
* Sets/Reps: 3 sets of 10-12 reps. Rest for 30-45 seconds between sets.
* Variations: Hammer curls, concentration curls, incline dumbbell curls.
* Form Tip: Keep your core engaged and avoid swinging your body to lift the weight.
* What it is: An isolation exercise for the triceps, performed by bending over and extending the arm back.
* Muscles Trained: Triceps
* How to Do It: (Not detailed in the excerpt, but generally involves bending at the waist, keeping your back straight, and extending your arm back while squeezing your triceps.)
* Sets/Reps: 3 sets of 12-15 reps per arm. Rest for 30-45 seconds between sets.
* Variations: Cable kickbacks.
* Form Tip: keep your upper arm parallel to the floor and focus on squeezing your triceps at the top of the movement.