Rather developed arm muscles can be the result of intense training, especially inherent in disciplines such as basketball, baseball and swimming. This is a feature that not everyone likes, however, and for which there are some remedies.
Through a series of different strategies, in fact, it is possible to develop proportionally smaller but still toned arm muscles. That's how.
developing strength is critical to achieving an overall high goal. However, in order not to hypertrophy the arms while keeping them strong, it is advisable to carefully select what to do. The options are different.
For example, it is possible to minimally stimulate the triceps by simply performing a plank, which can be inserted into a more complex core strength training circuit, to be done two or three days a week for 30 minutes at a time.
Plank
- Lie on the ground in a prone position.
- Bend your elbows 90 degrees, aligning them perpendicular to your shoulders.
- Raise the body so that it forms a straight line from the head to the heels and place all the weight on the forearms and on the tips of the toes.
- Keep your head and neck straight and your abdominal muscles and buttocks always contracted.
- Maintain the position for 10 seconds and then return to rest. Repeat for as many sets as you can and increase them over time.
The best are push-downs, pull-ups, jump squats, etc.
Alternatively, you can also take advantage of exercises with resistance bands.
Push-ups (push-ups)
- Kneel and place your hands on the ground, shoulder-width apart and with your fingers pointing forward.
- Extend the feet backwards at the desired distance but taking into account that the closer they are the greater the effectiveness of the exercise.
- Check that the body forms a straight axis.
- Breathe in and slowly bend your arms, pushing your chest towards the ground in a slow and controlled way. At this stage, the elbows should be slightly bent and stretched back.
- Go down until you feel you can keep the body in tension.
- Exhale and push on the arms to return to the high position.
- Perform three sets of 15 reps.
Pull-ups
- Grasp the pull-up bar, keeping your palms facing you and your arms shoulder-width apart.
- Keep your arms almost straight and your arms and shoulders tense.
- Lift up until your chin is above the bar.
- Slowly descend to the starting position and repeat the movement.
Curl with resistance band
- Kneel, sitting on your heels and keeping your back straight and shoulders relaxed.
- Place the resistance band under one knee and hold it with the hand of the corresponding arm.
- Pull the band and bring your hand towards the shoulder in the opposite direction to its resistance. At this stage, make sure the upper arm remains stationary, and the elbow is in line with the shoulder and snug to the body.
- Release the grip and return to the starting position.
- Perform 10 repetitions, then move on to the other side.
Performing three sets of 15 reps can help burn calories, reduce arm size, and prevent arm muscles from becoming flabby.
Standing curl with EZ barbell
- Stand upright and hold an unloaded EZ barbell.
- Flex the arms, making sure that the humerus remains as close to the chest as possible.
- When the arm is fully contracted, lower it again.
Alternating seated dumbbell curls
- Position yourself in a seated position with your back straight and your arms along your body.
- Grasp a dumbbell in each hand and palms facing inward.
- Flex the elbow one arm at a time, rotating the dumbbells outward.
- Extend your arms and return to the starting position.
The ideal would be to do 30 minute sessions of cardiovascular exercise, five days a week. Several disciplines you can choose from: running, jogging, aerobics, cycling, swimming, dancing and brisk walking.
If you have weak knees or joints, or have just had an injury or surgery, choose a low-impact cardio discipline such as swimming.
Be careful though, an excessively defined muscle can give the opposite effect aesthetically!
Stretching exercises for the arms are also useful.
