Tones arms: 5 tips to tone her arms

5 tips to tone her arms

tips to tone arms

 It's not just the chest and abs in life. A harmonious body also requires well-proportioned arms. Follow our five tips for muscle opt

 Toned Arms, Whether you are preparing the Col mar bodybuilding contest or want more modestly fill the gap between your bones and the sleeve of your shirt, the weight of your arms obnubilates you. Especially since the vast majority of women prefer two strong arms to a pair of atrophied bread sticks. Regular exercise and complemented by an appropriate diet can allow rapid development of the volume of your arms, especially if you go far. We selected five tips to lead you in the search of the body of Stallone. 

1 - Do not just focus on biceps 
Beginners in bodybuilding have the annoying tendency to reduce it to one bicep. However, the arm is occupied by two-thirds by the triceps. As the name suggests, it consists of three portions: the vastus lateralis, vastus medialis and the long head. It is therefore necessary to focus on developing the triceps. Although requested by all pushing exercises including the construction of the chest and shoulders, triceps to be worked alone for the volume is in cohesion with the biceps you hitch to grow at the same time.

 2 - Adapt your diet 
For strength training in general and in particular arm not expect results if you do not take good eating habits. Ideally, it is of course essential to focus on proteins. However, "we must not forget the carbs," says David Costa, fitness coach. Indeed, "if carbohydrate intake is insufficient, we are in a period of dry gold here a muscle gain is desired," says the athlete. Your diet should be rich in eggs, meat, fish, but also rice, pasta, potatoes, while retaining lipids such oils and seeds. 

3 - Working in targeted exercise routines
 "It develops the muscle is successfully use the most possible muscle fibers with a sufficiently intense charge and proper placement says David Costa. To do this, go to the end of the effort. " In other words, you have to finish your series with difficulties.
The fitness coach recommends for a session on the development of arms, 8-10 sets of 5 to 12 repetitions of triceps exercises. Among them, David Costa offers home repulsion bench (the "dips"), pumps (hands shoulder width apart, elbows along the body bending); in room, close grip bench press (shoulder width), the front bar (while lying on outstretched arms bench, the bar down on the forehead and then returns to the starting position), or work the pulley (handle or bar in the chest and arm extension down the axis of the body). For biceps, one is satisfied from June to October sets of 5 to 12 repetitions. The basic exercise is the curl, that is to say, the natural movement of the biceps, causing the hand to the shoulder. We can do curls with bar (standing, arm extension down, then back to the starting position) or curls with dumbbells. They can be standing, but also sitting "This limits cheating since the body is less able to swing, only the arms work," says the specialist. We can also do push-ups (both hands clinging to the bar, palms up, it takes her chest to the bar by pulling his arms)For best results, the coach offers to "begin the session with a lot of weight and a small number of repetitions (5-6)" and finished by reversing (10 to 12 repetitions).

4 - Do not over train
 Contrary to popular belief What the impatient novices, there is no point to exhaust its muscles by making them work seven days a week. It is even against-productive. According to the coach, "one session per week devoted to arms is sufficient. Can be two times a week to add some arm exercises at the end of a session to the chest, back or shoulders, for example. "The muscle needs rest. It was during this recovery period it progresses, it gains in strength and volume.

 5. Think stretch
 Each weight training should be followed by stretching. Stretching your muscles sensitized during the session can "give back muscle flexibility, after he was contracted says David Costa. Stretching will also ensure a good range of motion for the next sessions. " If the effect is not immediate on muscle and will not cause an increase in the volume, stretching keeps good mobility and thus ensure meaningful results in shortest time and in the long term. 

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