Find out how to perform Arm Toning Exercises For Women.
When it comes to training for the arms women’s opinions in this regard can be summarized in two different currents of thought:
- the first is that of “no, I don’t train my arms or in any case, I train them little because I don’t want to become a man ”
- the second is“ I want to work a lot with my arms because I want to take off the flabby fat on my arms ”.
Whatever your thoughts about that it is good to know that upper body training is essential not only from an aesthetic point of view but also from a functional point of view.
This means that toning and improving the appearance of the “flabby arms” will not only make the arms more toned but will also improve the quality of life as well as reduce postural imbalances and injuries. Let’s see how!
Why You Should Train The Trunk And Arms?
If I did not yet fully understand why it is useful to train the upper body, I put here the fundamental reasons why it is important to do it:
- Maintenance or recovery of the balance between the upper and lower part: this could be the aesthetic motivation. Not only does the workout increase muscle tone, but it also restores the balance between the upper and lower body.
- Many women have a gynoid physique (pear shape), and this shifts the focus a lot to the hips rather than the shoulders, arms, and back. In addition to this, training only the lower limbs can worsen the inflammatory state and water retention of the same.
- An increase in strength and functionality in daily life having strong arms makes life easier because it simply makes you more autonomous in carrying loads of various types, including crates of water or shopping, not to mention that if you are a mother you will probably have to hold a child weighing “x” pounds for a long time during the day. Also having strong arms avoids compensating with your back, saving you pain and injuries.
- Correction of incorrect posture: the life of any person is lived “in front”, in the sense that the arms make more forward movements than anything else, and this leads to a postural attitude of closing the shoulders. Often and willingly this aspect is accentuated by the presence of the breast or by sedentary work. Those with large breasts will tend to close their shoulders more forward. Working on the trunk and upper limbs in terms of improving the tone and elasticity of the tissues will allow you to correct postural defects, reduce injuries or problems in the neck and shoulders. Among the most common postural vices, there is certainly the placing of the shoulders. Training the upper body logically will also improve this postural attitude.
Why Do I Have Flabby Arms?
In the gym, many women complain of the famous flabby arms or simply feel very weak in the upper limbs.
The reason your arms are not toned is simple you are not training them enough or you are not using a proper technique or program.
If the muscle is not stimulated sufficiently in terms of load and training frequency it cannot remain toned and grow.
To add to this fact it must be said that with increasing age there is a physiological process called sarcopenia that is the gradual replacement of muscle tissue with adipose tissue.
This normal process occurs throughout the body and needs to be slowed down as much as possible through resistance training. This is why with increasing age the “problem” of “flabby arms” is more frequent.
Another reason why you may have flabby arms can be due to a huge and very fast weight loss. After rapid weight loss, the skin can remain flabby in different parts of the body including the arms.
Arms Workouts For Women
To reduce or eliminate the “flabby arms” effect the same principles of hypertrophy apply, which also explain the maintenance and growth of the lower parts of the body.
This means that it is necessary to subject the upper limbs to an adequate load to train them with a good frequency and above all to follow a program that includes progressive overload in order to obtain tangible results.
It is clear that in addition to these variables the technique of execution is also fundamental because without that there will be no adequate progress and the risk of joint injuries will increase.
Speaking of “training for the arms” you are mainly referring to the triceps and the brachial biceps but as already explained the whole trunk must be trained, and therefore also the shoulders, chest, and back.
We cannot think in terms of sectors but in toto, because the functionality of the body and aesthetics improve if the whole system is in equilibrium.
As we will see later, this translates into the choice of multi and single-joint exercises, the use of different training techniques, and the periodic variation of the working angles to avoid joint overloads and to give new stimuli to adapt to the body.
Based on these considerations the guidelines can be summarized as follows:
- If you have limited time, focus mainly on multi-joint exercises (flat bench press, push-ups, dips, pull-ups, lat machines)
- If you have enough time, dedicate the first part of the session to more difficult multi-joint exercises and then move towards single-joint exercises (curl, push down, etc.)
- Prefer high training volumes (3-4 sets with a repetition range of 8-15), reduced recoveries (30 “-60”), and good training intensity (70-80% 1RM)
Exercises To Lose Weight In The Arms
If you are reading this article, you are most likely wondering what is the secret to being able to lose weight on your arms.
The answer is that there is no secret because weight loss is a physiological process that affects the body as a whole and cannot be localized.
If you have a gynoid physicality and lose weight, you will most likely lose adipose tissue at the level of the arms first and only finally at the level of the lower body.
This means that the calorie deficit determines the weight loss and not the execution of specific exercises for the parts you would like to see leaner and leaner.
Effective Exercises For The Arms To Do At Home
Training your arms at home with a free body is possible even if obviously the number of exercises is limited as there are no tools.
Without the use of weights, the main exercises that can be done for the arms and the upper body are multi-joint and full body. Among these I remember some:
- Simplified pull-ups at the table with bent or straight legs.
- Push-ups and variations. Among the simplest are the push-ups on the knees with the hands resting on a rise, elbows open. If the level of fitness allows it, you can keep the legs straight with the feet on the ground or raised, the elbows tight to the torso for greater involvement of the brachial triceps or you can hold a lift under one of the two hands.
- Burpees and variants.
- Dips with bent legs if you have a basic level of fitness or legs straight or up if you have an intermediate or advanced level.
- Plank and variants for greater involvement of the shoulders (eg military plank).
Exercises For The Arms With Weights And Dumbbells In The Gym
If you work out in the gym or have the option of using dumbbells, barbells, or strength machines you have a wide choice of exercises and variations to try.
As already mentioned, it is good to work on both multi-joint and single-joint exercises.
Among the multi-articular, we remember the tractions and the lat machine.
Although in the gym very often these exercises are performed with a reverse grip because it allows you to lift more load it is not recommended to do so.
This is because it would lead to wear and joint problems in the long run. Instead, the neutral grip is recommended and if with the lat with the triangle not only to avoid joint injuries but also because it allows greater activation of the brachial biceps.
Among the other multi-articular, there is also the flat bench with a narrow grip and the dips, which allow excellent activation of the brachial triceps.
As for the mono-joints on the other hand, the push-down (with bar, rope, single cable, reverse grip), extensions with a 90 ° torso, French press, and extensions with dumbbells or barbells behind the head are remembered for the triceps.
As for the mono-articular for the biceps, we remember the curl with its infinite variations and positions (with a barbell, dumbbells, high or low cables, standing or sitting, with inclined bench) and the Scott bench.
Exercises For The Arms With Resistance Bands
As mentioned before, in order for the tone of the upper body to improve, an adequate stimulus is necessary.
In some particular cases (pregnancy, old age, functional recovery), the use of rubber bands as resistance gives a sufficient stimulus to improve or maintain muscle tone.
However, if you are a healthy woman with no particular problems, perhaps the resistance bands do not give sufficient stimulation. If you have the possibility it would be better to use weights or strength machines.
Arm Exercises For Pregnant Women
As is well known, pregnancy training is essential for the health of the mother and baby and unless there are contraindications from the doctor it must be done.
Starting from this disclaimer it should be emphasized that especially the pregnant woman is good to keep a good tone of the upper body because once born the baby will most likely have to hold it in her arms for a long time, and strength in the upper body will be a necessity much more functional than aesthetic.
That said, it is clear that a pregnant woman must avoid lifting excessive loads or otherwise doing activities that are too tiring or that can worsen her posture already compromised by the belly.
For these reasons, during pregnancy, it makes more sense to focus more on maintaining pre-existing muscle tone rather than pure hypertrophy.
As a guideline, therefore, it can be said that if you are pregnant and want to maintain the tone of the upper arms it is advisable to train in the gym using strength machines or free weights always in safe positions, use a high volume (3 -4 series, with a repetition range from 8 to 15).
However, reducing the training intensity to avoid getting too tired. If for some reason you cannot go to the gym, you can always train at home with free weights or with the use of rubber bands.
Conclusion On Exercises For The Arms
Training the trunk and upper arms is essential for women, not only from an aesthetic point of view but also from a functional and postural point of view.
Incorporate into your training multi-joint and single-joint exercises that target the affected muscle groups with different working angles and diversify the stimuli to create adaptations in your body.
Use high volumes and a rep range of 8 to 15. If you want to get results to choose stimulating loads, otherwise the famous “curtain” effect will not disappear.
If you are pregnant and you have no contraindications it is also essential to train to maintain the tone of the arms insight of the baby you are holding.
Finally, as the last tip feed yourself adequately to your daily energy needs because without sufficient caloric intake the muscles cannot grow.