The sculpted arms are the result of a workout that involves all muscle groups of the shoulders and upper limbs, as well as a different diet. If you want to look perfect when wearing sleeveless t-shirts, follow the advice in this article regarding exercise and lifestyle. You'll get the arms you want in no time.
Steps
Part 1 of 5: Training the Biceps
Step 1. Do concentration curls.
Sit on a bench or chair with your legs slightly apart. Grab a dumbbell with the hand of the arm you want to train. Bend forward so that the arm lifting the dumbbell has the elbow aligned near the knee (but not supported). Slowly lower the dumbbell down and then return it to your shoulder 10 times. Repeat the exercise with both arms.
Step 2. Do some high strokes
This type of exercise, also called "upright row", consists of mimicking the rowing movement, but upwards. Grab two dumbbells, one with each hand, and assume a standing position. Keep the dumbbells in front of you, parallel to your thighs. Lift them to the chest by pushing the elbows outwards, the weights must remain parallel and the gesture must be similar to that performed by a rower. Slowly bring the dumbbells back down in front of your thighs and repeat the sequence 10 times.
Step 3. Do curls with the resistance band
Maintain an upright posture with feet shoulder-width apart. The elastic band should remain under your feet as you grasp the ends with your hands, these should be at your hips. Lift your hands towards your shoulders and then bring them back down to your hips to release the tension of the elastic band.
Step 4. Do curls with a hammer grip
Stand upright and hold a dumbbell in each hand. Grab each tool like a hammer, the arm should be slightly bent towards the shoulder and the weights should be aligned vertically. Bring your arm down very slowly (as if you want to hit a nail with the hammer in slow motion) and then bring the dumbbell back towards your shoulder. Repeat the exercise 10 times.
Part 2 of 5: Training the Triceps
Step 1. Do the bench press
To perform this type of exercise, you need to place your hands on a bench and your feet on another. The body remains suspended like a "bridge" between the two benches, with the front facing upwards. Bend your elbows and let your body drop below the level of the bench and then push with your arms to bring yourself back up. To increase the difficulty of the exercise, place weights on your lap.
Step 2. Do the kickbacks
Place one knee and the corresponding hand on the bench. The other leg remains on the ground and the other hand grabs a dumbbell. Bend the elbow at 90 ° and extend the arm backwards. Slowly bring your arm back to its initial position, repeat the exercise 10 times.
Step 3. Do push-ups with tight hands.
Lie prone on the floor in the plank position and place your hands close together so that your thumbs and index fingers make a rhombus. Raise your body slowly by pushing with your arms and then return to the starting position. This is the classic push-up exercise, but with the position of the hands modified to focus the effort on the triceps and not on the pectorals. If you want an easier version, put your knees on the ground instead of your toes and place your hands on a horizontal surface higher than the ground.
Step 4. Do tricep extensions with the Swiss ball.
Rest your back on the ball with your arms at your sides and a dumbbell in each hand. Slowly, bring the weights upwards so that they are parallel to the forehead. Finally bring them back to their starting position along the hips. Repeat the exercise 10 times.
Part 3 of 5: Training the Shoulders
Step 1. Do side raises.
This exercise involves the rear delts and improves the aesthetic appearance of the arms and upper back. Stand upright with two dumbbells, one in each hand. Bend slightly at your hips and turn your wrists slightly so that your little fingers are facing the ceiling. Spread your arms outwards and lift them as if they were wings. Slowly bring them back to your hips and repeat the whole exercise.
Step 2. Perform upward strokes with the elastic bands.
Stand with your legs apart as much as your shoulders. Hold the band steady with your feet. Grasp the ends with your hands, in front of you. Bring them to your chest by pulling the band and bending your elbows outward, as if you were rowing. Slowly bring your hands back to the starting position and repeat the exercise.
Step 3. Try front lifts.
Again, you need to stay upright with your feet as wide as your shoulders. In each hand you hold a dumbbell; bend your elbows and raise your hands up to your shoulders and then push the weights upwards, over your head. Slowly, bring your hands back to your shoulders and repeat the movement.
Step 4. Do the Arnold presses.
Sit on a bench with a dumbbell in both hands. Do not rest your elbows on your torso or thigh and bend your arms bringing the weights to your shoulders. Slowly relax the muscle and bring your hands back down so that your arms are parallel to your pelvis.
Part 4 of 5: Toning the Upper Body
Step 1. Try the "around the world" exercise with a Swiss ball.
This type of exercise involves walking on your hands in a circle while resting your shins on a Swiss ball. In addition to engaging the upper body muscles, this workout helps you develop torso stability.
Step 2. Do side pushups according to the advanced Pilates method.
Lie on one side so that your body is perpendicular to the ground and slowly lift yourself into a side plank position. Maintain the position as much as you can. Do this exercise on both sides of the body; in this way you work on the muscles of the arm and chest, strengthen the abdominals and the back.
Step 3. Do classic push-ups
This exercise is great for toning your chest, arms, and shoulders in one motion. Lie prone and use your arms to push yourself up while keeping your balance on your toes. Slowly lower yourself back to the ground with your arms bent at the elbows at 90 degrees. Repeat the sequence; if it is too difficult for your level of training, bend your knees and lean on them instead of on your toes.
Part 5 of 5: Changing the power supply
Step 1. Eliminate refined sugars
Like all processed foods, refined sugars only provide you with nutrient-free calories. The result is an increase in fat mass, a loss of muscle tone and a feeling of lethargy. Whenever possible, avoid eating simple sugars, such as those found in candy, junk food, and packaged baked goods. Instead, look for healthy sources of sugar such as fruit.
- Do not switch to a diet without refined sugars abruptly, otherwise you will have great difficulty in respecting your new diet. Instead, try to slowly reduce the amount you eat on a daily basis. Start eliminating one food a day, such as the soda you drink for lunch or the candy you eat as a snack.
- When you get the urge for elaborate food, try eating just a little and accompany it with fresh fruit. Eventually, you will be able to eat just the fruit as an alternative, without feeling a pang of craving for "bad sugars".
Step 2. Avoid saturated fat
Just like refined sugars, saturated fats also provide a lot of calories and few nutritional benefits. Thanks to numerous studies that have shown that it is unhealthy, many packaged foods report on the label if and how many saturated fats they contain. Whenever possible, try to eliminate this food from your diet and replace it with healthy fats such as those found in coconut oil, nuts and avocados.
- If your diet is high in saturated fats, don't cut them out suddenly. Reduce the daily intake a little at a time until it is zero.
- Take supplements such as fish oil to provide your body with omega-3 fatty acids, the type of fat your body needs to build muscle mass.
Step 3. Cut down on sodium
A diet rich in salt causes, among other things, water retention and arterial hypertension. Help your body get more energy by looking for low-sodium foods and avoid junk food (the richest in salt).
Step 4. Increase the amount of fresh fruit and vegetables you eat
Even though it is now a concept repeated ad nauseum, remember that fresh fruits and vegetables are the foods that, par excellence, build muscle mass and burn fat. They are high in fiber and nutrients, one serving of them makes you feel much more full than an equivalent meal of processed foods. Aim to consume at least 1-2 servings per day (as a minimum). Look for more colorful vegetables and fruits, as they are richer in nutrients.
- Among the most efficient vegetables for the loss of fat mass and the accumulation of lean mass we find cabbage, spinach, broccoli, carrots and pumpkin.
- The "super fruits" for sculpted arms are blueberries, apples, bananas, pomegranates and blackberries.
Advice
- Changes in the muscle definition of the arms will not be immediately visible. On average, it takes six weeks to notice any differences in the shape and size of the limbs.
- Consider yoga to improve arm strength. Any posture that requires you to support your weight with your arms will improve muscle definition. Yoga develops isometric strength, which improves endurance, as opposed to concentric and eccentric contractions, which improve explosive strength.
