You want to wear tees and tops that show off your arms on summer days. If you think your arms need to be reshaped, you should pay attention to specific exercises that will make them fit.
Even if you have thin arms, you need to do exercises to make them more relieving. The lack of muscle mass on the arms makes them flabby. A varied diet with the optimal amount of amino acids, vitamins, and minerals helps increase muscle mass and make your arms beautiful. Also, you need to consume enough vitamin D, taurine, selenium to improve the transmission of nerve impulses to muscle fibers. Your daily meal should provide adequate amounts of protein and eicosapentaenoic acid. Therefore, you should eat herring, mackerel, salmon, cod liver, and so on.
Unfortunately, you won’t be able to gain muscle mass without exercise. Strength training increases the production of growth hormones, estrogen, and testosterone, which promote muscle growth.
In addition, you should use moderate-intensity aerobic activity for at least 150 minutes per week of high-intensity exercise for at least 75 minutes per week.
Power loads should take at least 10 minutes a day. This type of exercise should be present 3-4 times a week. You shouldn’t train one muscle group every day. They must recover to grow in volume.
If you want to achieve better results, you should gradually increase the duration of your strength and aerobic training. Remember to stretch after exercise to create a beautiful relief.
Exercises for beautiful hands:
- high bar,
- arnold bench press,
- breeding dumbbells across the sides,
- horizontal dumbbell breeding,
- extension of the arms in the slope,
- extension of arms from behind the head.
Perform each exercise 15-20 times 3-4 circles. Pay attention to the exercise equipment you use to train your arms. The correct choice of dumbbell weights is very important to the result. Using dumbbells that are too light will not give the desired effect, and too heavy ones can injure your muscles.
Also, you shouldn’t neglect your exercise technique. Violation of the rules for performing exercises increases the risk of injury and too much stress on the accompanying muscles. Thus, you are putting stress on other muscles that should not be involved in this exercise. The effectiveness of your workout drops dramatically.
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