It all depends on what the person wants to get out of their training. Of course, it must be guided by a personal trainer to avoid injuries and have the necessary advice. The arms represent an area little exercised by the female population, in it abundant fat accumulates that is difficult to eliminate and even the dreaded flaccidity of the arms occurs .
Your training should be progressive, at least 2 times a week. As resistance increases, weight can be increased. This will not cause muscle hypertrophy, but rather increased toning.
There are also cases of women who cannot lift any heavy object, due to muscular atrophy of these organs. In these situations the muscle must first be built and then toned.
The best arm exercises for women
Go ahead and train the arm area weekly , you will give it a natural appearance and eliminate sagging. Remember that they will give harmony to your silhouette, to show all the blouses and bikinis that are in fashion.
Next, we will give you some very simple arm exercises to organize your routine .
1. Push-ups
This exercise will be the stretching of the muscles that make up the arm. That is, the biceps, triceps, and brachialis. It will also work the upper back and abdomen area. Best of all, you can do it in the comfort of your home.
Get into the starting position on the floor, face down, on a mat. Bring your knees to the floor, while extending your arms in a straight line leaving the palms of your hands extended on the floor. Make the movement of your arms down until you reach the closest to the ground, repeat 15 times for 4 sets.
2. Dumbbell arm exercises
With this pair of implements you can perform countless exercises. Remember that you must vary it every week, so that your muscles do not get used to a certain routine. This time we will work the biceps.
Grab 2 dumbbells, one pound, and get into position. You will be with your feet open at the height of your shoulders. You will lift both dumbbells at the same time, with your arms straight, and bring them to the height of your head. Repeat the exercise 12 times, until completing 4 series.
3. Barbell exercise
With this instrument we will work all the muscles that make up the arm. You must do them standing up and very slowly. You will take a steel bar, without any weight. You will lift it with your arms until your elbows are bent at a 90 degree angle. Repeat 8 times until reaching 4 sets.
4. Swimming
Swimming is one of the sports with the greatest impact on the upper body. This practice, in addition to being very relaxing, will allow you to fully exercise your arms. The style where the arms are worked the most is the freestyle stroke. We recommend practicing this water sport, 3 times a week.
5. Arm exercises with weights
These implements are very common in gyms; They come in various weights and sizes. In this case you will take a weight of one kilogram. You will place it at the back of your head, keeping your elbows bent, and close to your ears. Finally, raise the weight in a straight line toward the ceiling. Repeat the exercise 12 times, for 4 sets.
Tips for performing the exercises
- Before doing your exercise routine, stretch your muscles.
- Keep your body well hydrated.
- Consult with your trainer which exercises are appropriate for your body type.
- You should do cardiovascular exercises before starting weight training.
- Eat a balanced diet, rich in fruits, proteins, and vegetables.
- Train all your muscle groups 4 times a week.
- To maintain eye-pleasing muscle tone, you should drink natural or commercial protein drinks. They will also increase your energy.
- Wear the right clothing for exercise. You should also wear gloves to protect your hands.
- If you cannot attend a gym, these exercises can be done at home or in a park.