Strong and marked: the secret of toned arms
This guide to chisel shoulders, biceps and triceps will make you want not to wear sleeves this sweater season. Truly, why hide those weapons?
You probably have a list of exercises that you have always and in all circumstances used to work and chisel your arms and shoulders. With this repertoire, you’ve probably even gotten compliments and commendations. But… the arms are not as simple to train as they look. The upper arms and shoulders have no more and no less than 9 primary muscles that require some serious work, if you want to make a huge impact like the red carpet.
If you prefer to sit on the couch and watch a marathon series on TV, before holding a weight, we tell you that thanks to science and the indications we are going to give you here, your hand is going to fall away from your hands for the fact that we will give you the keys to end the flaccidity in your arms! If you’re tired of envying other women’s arms while covering your own… Get ready! It’s time to roll up those sleeves.
The solution for suppressing flaccid arms
The primary protest very common among women on their arms: is flaccidity. It turns out that this area, in women, is where fat is basically deposited. Women tend to store fat around their hips, thighs and arms,” explains William Kraemer, PhD, professor of kinesiology at the University of Connecticut and a specialist in endurance training.
The good news is that the areas where your body deposits the most fat are also the areas where fat can be removed the soonest, says Kraemer, which means you’ll see the fastest results. For now, you know that fat reduction requires a combination of burning calories and eating less of them, singularly everything that has to do with sugars.
Consuming too much sugar inhibits your fat-burning enzymes, which slows fat loss. “You can’t ignore what you eat if you try to progress your body composition,” says Kraemer.
Now, thanks to the research of the American Exercise Council (ACE), we know precisely how to approach toning in this area. In the study commissioned by ACE, scholars from the University of Wisconsin-La Crosse manipulated the arms with EMG electrodes and tested 8 different movements, equating muscle activation in the triceps. The greater the activation, the harder the muscle worked. The push-ups took the first place, followed by kick backs and bench dips.
What are the primary arm muscles?
- Biceps: Its name is brachial biceps, it is a muscle of the anterior zone of the arm, where it covers the coracobrachial and anterior brachial muscles. The biceps leaves the mobility of the arm, and performs flexion of the elbow as well as other opposing muscles.
- Triceps: The brachial triceps muscle is a muscle located in the next area of the arm. The upper part is made up of 3 portions: long portion, wide internal and external. It’s the only muscle we found in the back of the arm.
- Deltoid: A shoulder muscle. It has the shape of a hollow semicone, which surrounds the shoulder joint and joins the shoulder girdle to the humeral diaphysis. It is divided into 3 portions that should be estimated as separate muscles (preceding portion, middle portion, next portion).
Sensual arms well marked
Many women seem to have a love/hate relationship with the biceps: the muscle forms only one-third the size of the upper arm – the triceps represents the other two-thirds – but is often blamed for making the arms look large. The muscle fibers in the biceps are long and run during the upper arm, this structure improves the ability of the muscle to contract or shorten, which can get the rounded appearance,” explains Peter Ronai, professor of exercise sciences at Sacred Heart University.
In each and every case I have seen that women who train their arms with hard work and endurance immediately manage to reduce fat and increase muscle tissue. This results in a smaller and more defined arm. Maintains Kraemer, who has been involved in dozens of studies that valued the best ways to resist training. “They were losing fat and seeing their muscle for the first time. His arms really managed to look smaller on the circumference.
Highlight your shoulders
Many of us are too worried about the muscles we can see in the speculum, says trainer Todd Durkin, the owner of Fitness Quest Ten, San Diego.
Most people tend to work the chest because it looks good, but they forget the muscles they can’t see, like the back deltoids of the shoulders. Start working on the back deltoids, this will help you pull your shoulders back, which will make you look taller and thinner,” says Durkin.
Deltoids assist in moving your arms forward, backward, sideways. And in order to have really strong shoulders it is necessary to orient each and every muscle (deltoid and SITS muscles) towards the same goal.
If you really want to focus on delimiting a muscle so that it appears firmer and more defined, you must work on it with some frequency and perseverance. Just one day a week won’t do it.