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What are the most effective ways to do arm workouts? If you’re thinking weight lifting and resistance training, then you’re right.
For women over 40, especially, it’s even more important to start doing weight lifting because helps increase the bone density that prevents you from getting osteoporosis. Unfortunately, many women don’t do so (or they stick to the light weights) because they’re afraid of getting bulky.
Regardless of gender, arm workouts should be done properly to be effective. Here’s what you need to know to start working out your arms at home:
Arm exercises will help you build strength and toning, and you can learn how to do it time-efficiently.
“You cannot grow your muscle by lifting light weights and doing lots of repetitions,” explains Ronan Oliviera, Head of Health and Fitness at Mindvalley. “You can only reach failure with light weights at 30 or more repetitions, which is only good for muscle endurance.”
By lifting heavy weights, you reach muscular fatigue faster (this is what time-efficient fitness is all about).
Instead, the last set should be challenging to perform, but you want to perform it correctly.
When you lift heavy weights, you will reach it with 12 repetitions. It’s a sweet spot for building strength and toning. So when you work out arms using weight lifting, adjust the weight accordingly.
Benefits: A lateral raise works your shoulder muscles as well as your triceps.
Equipment: A pair of dumbbells
How To:
Benefits: Tricep extensions are an excellent exercise to build and shape the upper posterior arm muscles.
Equipment: Resistance band
How To:
Benefits: This exercise is great for building the size and strength of your arms specifically as it works all 3 heads of the tricep.
Equipment: Resistance band
How To:
Benefits: Push-ups build your upper body strength. They work the triceps, pectoral muscles, and shoulders.
Equipment: Any surface higher than a floor
How To:
Benefits: Biceps curl is a weight-training exercise that works the muscles of the upper arm, and to a lesser extent, those of the lower arm.
Equipment: Resistance band
How To:
From a pure fitness perspective, a toned muscle is a ratio between the size of a muscle and the body fat covering it. In other words, having toned arms is the result of a larger muscle with little fat covering it.
So there are two things you need to do to have toned arms:
In essence, if you want to tone any part of your body, you cannot do it by exercising alone — you need to adjust your diet to lose your body fat.
Remember: when it comes to fitness results, consistency is key.
Discover how you can gain optimal fitness and strength through a science-backed workout for just 15 minutes, twice a week in this free Masterclass.Reserve My Free Spot Now
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