At menopause, many women see their sleeves lengthen: the arms soften, the skin wrinkles and the fat on the upper arm reveals the famous “bat” arms. Without major weight gain, this area nevertheless becomes one of the most common complexes.
These changes often begin in your forties, during perimenopause. , explains Doctor Paul Dupont, endocrinologist, quoted by the media Top Santé. For him, .
Flabby arms: what menopause does
explains Jeson Lengudiana, sports coach for the Parisian studios Episod, quoted by the media Journal des Femmes.
To limit this relaxation, the muscle must be stimulated. adds Jeson Lengudiana. Paul Dupont shares this opinion: .
Biceps curl: the simple movement to adopt
For the coach, the most accessible exercise remains the biceps curl. Standing, a dumbbell or a bottle in each hand, palms facing forward, bend your elbows to raise towards the shoulders then lower until your arms are straight.
To also target the back of the arm, Jeson Lengudiana prescribes skull crushers. , specifies the professional. He also recommends military presses and bent over pulls, 6 to 15 repetitions over 2 to 3 sets. , he continues.
Menopause arm routine: move, eat, recover
To support these changes, Paul Dupont developed the Oemine Gyne supplement. , he specifies. He also insists on sufficient intakes of protein and collagen to help muscle and skin.
For everyday life, Paul Dupont simply recommends staying active. He recalls that.
How to strengthen your arms during menopause?
By working on muscle strengthening regularly with biceps curls and adapted triceps exercises.
How often to do bicep curls?
Between one and three sessions per week, depending on your energy and recovery.
What weight should I choose to start arm exercises?
A light weight that you control painlessly throughout the movement.
