5 tips to tone her arms
It‘s not just the chest and abs in life. A harmonious body also requires well-proportioned arms. Follow our five tips for muscle opt
1 – Do not just focus on biceps
Beginners in bodybuilding have the annoying tendency to reduce it to one bicep. However, the arm is occupied by two-thirds by the triceps. As the name suggests, it consists of three portions: the vastus lateralis, vastus medialis and the long head. It is therefore necessary to focus on developing the triceps. Although requested by all pushing exercises including the construction of the chest and shoulders, triceps to be worked alone for the volume is in cohesion with the biceps you hitch to grow at the same time.
For strength training in general and in particular arm not expect results if you do not take good eating habits. Ideally, it is of course essential to focus on proteins. However, “we must not forget the carbs,” says David Costa, fitness coach. Indeed, “if carbohydrate intake is insufficient, we are in a period of dry gold here a muscle gain is desired,” says the athlete. Your diet should be rich in eggs, meat, fish, but also rice, pasta, potatoes, while retaining lipids such oils and seeds.
3 – Working in targeted exercise routines
“It develops the muscle is successfully use the most possible muscle fibers with a sufficiently intense charge and proper placement says David Costa. To do this, go to the end of the effort. ” In other words, you have to finish your series with difficulties.
Contrary to popular belief What the impatient novices, there is no point to exhaust its muscles by making them work seven days a week. It is even against-productive. According to the coach, “one session per week devoted to arms is sufficient. Can be two times a week to add some arm exercises at the end of a session to the chest, back or shoulders, for example. “The muscle needs rest. It was during this recovery period it progresses, it gains in strength and volume.
5. Think stretch
Each weight training should be followed by stretching. Stretching your muscles sensitized during the session can “give back muscle flexibility, after he was contracted says David Costa. Stretching will also ensure a good range of motion for the next sessions. ” If the effect is not immediate on muscle and will not cause an increase in the volume, stretching keeps good mobility and thus ensure meaningful results in shortest time and in the long term.