Last February 10th we enjoyed one of the most important cinema events in Spain, the Goya awardsand a red carpet that left great looks acclaimed by all, as the strawberry Chanel dress worn by Penélope Cruzand also criticized, such as Amaia’s bet of knots that some compared to a sheet.
The style with which he arrived did not go unnoticed either. Ana Belenmaster of ceremonies with The Javis. The singer and actress captured most of the flashes when posing on the pink carpet in a flower dress by Redondo Brand. Lilac in color, with a very voluminous skirt and a body that emulated the petals that left the shoulders and arms bare.
A style detail that caught a lot of attention during the gala and also days later: at 72 years oldAna Belén has worn some defined and toned arms enviable. We asked an expert to learn first-hand what the keys are to having strong arms at any age.
How to tone your arms after 50
The toned and strong arms of Ana Belén at 72 years old have not gone unnoticed at the Goya, something she owes, according to the trainer and creator of the KO method Ale Llosa, to an active life. “Following her career since she was a child and reading about her, I highlight his love for dance“, he asserts; an activity that allows him to “move in a natural and elegant way, maintaining a straight posture and an agile body“.
Llosa explains that, to achieve the objective, it is important “find a sport that makes you happythat touches your heart, that excites and excites you, as is the case of Ana Belén.” A first step to which, inevitably, we must add supervised training that, among others, gives importance to work of core.
“A balanced body that works from its center is a body that will always be toned and brought to a better proportion,” explains Ale Llosa, who highlights that we should not focus only on strength, but on a comprehensive training.
How long does it take to tone arms?
From her point of view as Ale Llosa, Ana Belén should practice “dance with some cardio about 4-5 times a week and then, 2 or 3 days strength work to keep everything in its place.” Although, he highlights that not everything is the result of good training, since to “get to have this figure at his age, you must first understand that there is a physical build and genetics.”
Factors that, from his point of view, he does enhance with “a healthy and light diet” and sport, both cardio and “strength work to achieve this level of toning.” And remember that we must not lose sight of the fact that “over the years it is difficult to maintain this muscular structure” without this type of training that can even be done from home.
Routine for toned and strong arms
Without losing sight of the fact that “a body like that of the Goya 2024 presenter is the result of a physical, emotional and mental balance”, Ale Llosa offers a weekly training, easy to do for anyone, to get defined arms. A sports routine that includes arms, shoulders and back and which is structured in four strength exercises (20 repetitions each), during 15 minutes and three times a week.
- Biceps curl: Start standing with your feet shoulder-width apart and your knees slightly bent. She takes a dumbbell in each hand (3 to 5 kilos depending on the level), with her palms facing forward and her arms extended to her sides. Keep your elbows close to your sides and, as you exhale, slowly bend your elbows, bringing the dumbbells toward your shoulders. Contract your biceps in the final position and hold the tension for one second. In a controlled manner, lower the dumbbells back to the starting position as you inhale, fully straightening your arms and feeling the stretch in your biceps.
- Triceps: Stand with your feet shoulder-width apart and your knees slightly bent. Stretch your arms and flex your arms slowly, bringing the dumbbell or weight object behind your neck. Keep your elbows closed, that is, close to your head and without pushing them forward. Stretch your arms upward returning to the starting position. Perform the movement slowly and controlled.
- Shoulder press: Stand with your feet shoulder-width apart and your knees slightly bent. Extend your arms up and bend them up to chest height. Raise the dumbbells with a “push” until they are directly above your head. Go down to the chest area with your elbows bent and repeat again.
- Oars: Step forward with your left leg and grab the dumbbell with your right hand. Maintaining the natural arch of your back, lean forward until your torso is parallel to the floor. Contract your pelvic floor and core while keeping your chest facing the floor. Retracting your shoulder blade, lift the dumbbell toward the side of your chest as you exhale. Return to the starting position with a gentle movement while inhaling. Repeat the movement, the specified number of repetitions, and then change sides and arms.
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