How to have muscular arms?
A little anatomy
The arms are made up of three main muscles:
- the biceps are located in the front of the arm, between the elbow and the shoulder. They allow you to bend your elbow and move your hand. Stressed in power (heavy loads, rapid movements), they tend to increase in volume, creating the "swollen" effect. If you want your arms to be more feminine, it is best to work them in length, using light weights.
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- the triceps are located in the back of the arm, between the elbow and the shoulder. They allow you to flex the forearm. In women, fat tends to concentrate easily on the triceps and, as a result, the skin in this area tends to relax. It is therefore essential to encourage them regularly and intensively, especially as the years pass.
- the supinator is located between the elbow and the wrist. Functional, long and thin, it intervenes in all arm movements.
Exercises to sculpt the triceps
Without weights
sitting on the edge of an armchair or chair, put your hands to the side of your buttocks. Keeping your shoulder blades in, lift your buttocks off the chair, go down by bending your elbows as much as possible and then back up, exhaling. Do 3 - 4 sets of 12.
on the ground, rest your knees and hands on the ground, keeping your hands in line with your shoulders and separating them by 10-20 cm from each other; the back and thighs must be aligned. Bend your arms, keeping your elbows along your body, and stop a few inches from your hands. Come up exhaling. Do 4 sets of 12.
With weights
sit on the bench, with your back flat. Grab the 3 - 4 kg weight, keeping your arms stretched vertically above your head, and then tuck your forearms behind your head to bring the weight to the nape of your neck. The elbows must not move: the only ones that are in motion are the forearms. Come up slowly while exhaling, extending your arms. Do 2 - 3 sets of 15.
On all fours, with your back straight and your head aligned with your body, hold your weight in your right hand, keeping your right arm along your body, slightly higher than the line parallel to the ground. Extend the forearm to align it with the arm. Move only the forearm, the rest of the body must remain motionless. Return to the starting position, exhaling. Do 4 sets of 12.
Exercises to shape the biceps
With weights
sit in a chair, with your legs apart and your back straight. Take the (light) weight with your right hand. The right arm must be attached to the inside of the right thigh. Place your left hand on your left thigh for back support. Bend your right forearm raising it as much as you can, slowly, and then go back, exhaling. Contract only the bicep and flex the forearm. Do 3 sets of 12.
standing, extend your arms along your body, holding fairly light weights in your hands. Bring your hands to your shoulders without putting your elbows forward. Return to the starting position, exhaling. Perform 5 sets of 15, with symmetrical arms, and then another 15 alternating the two arms.
Finally, some sport
- swimming. It is ideal for shaping your arms! Free, breaststroke, backstroke or butterfly: each stroke stimulates them in a different way, to achieve a perfect overall result. To increase the work of the arms, it is recommended to swim with a pull-buoy between the legs.
- racket sports. When you hit the ball, you inevitably make all the muscles in your arms work. To have iron arms, then opt for tennis, badminton or squash.
- certain ball sports, because they involve throwing and contact between hand and ball: handball, volleyball or basketball contribute to having muscular arms.
- Cycling, running, walking or other activities (aerobics, dance ...). Without realizing it, practicing these sports will also make your arms work!
