Upper extremity training is essential for improving the appearance of the skin and strengthening the muscles.
Accumulation of body fat and poor muscle development can leave your soft arm. This is common, but many people feel uncomfortable when it happens. After all, few things are as bad as being dissatisfied with something about your body.
However, to better understand how to get rid of flabby arms, you need to know what muscles are in the region. And basically there are only two of them. The biceps, necessary in elbow flexion movements. And the triceps, responsible for giving volume to the arm and performing elbow extension movements.
Will I get muscular if I train my arms?
According to physical education teacher Alessandra Dias, one of the phrases she hears most often from women at the gym is: “I don’t want to have a masculine or big arm.” But according to the coach, even for those who have this goal, things are not that simple.
“Compared to men, we women have low levels of testosterone, which is the hormone directly associated with muscle hypertrophy. Therefore, this increase in the upper limbs only occurs in women who train frequently and with a very high load,” she explains .
Benefits of upper body training
Upper limb training for women can also bring numerous benefits, such as weight loss. “It tightens and tones muscles, helps reduce muscle bye, leaving triceps stronger and more defined, reduces localized fat, which bothers some women, prevents future mobility problems and makes arms more functional for daily activities” , reveals Alessandra. Furthermore, upper limb training is also important to generate more strength and strengthen leg exercises, for example.
Exercises to get rid of flabby arms
And the good news is that to get all these benefits from upper body training, you don’t need to rely on far-fetched methods. According to the coach there are three basic exercises that cannot be missing from a good series. Watch:
Bench – To strengthen the pectoral area and help firm the breasts;
Closed row – Increases strength of back and shoulder muscles – as well as being a good conditioning exercise;
Lateral raise – Strengthens shoulders and helps posture.
For Alessandra “the ideal is to train two-three times a week” and alternate training according to the AB scheme: one day upper limbs (A), the other lower limbs (B).
However, it is worth remembering that each person has their own individuality, needs and goals. Therefore, this may not be the best strategy for you. Therefore it is essential to contact a physical education professional and ask the gym teacher for help. Only a specialist will be able to evaluate you and advise you on the best possible periodization.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
