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Get to know exercises to win strong arms

Get to know exercises to win strong arms

Having strong arms, which until a few years was an exclusively masculine desire, is now also longed for and sought after by women who work out. While men mostly focus on increasing muscle mass, women want to get rid of the fats that rock with the famous movement of good-bye. "In addition to the aesthetic standard, it is important to emphasize the relevance of these muscles in day-to-day tasks, such as carrying bags and other objects", recalls Professor Alécio Sales.

Exercise has a prominent role in reducing measures, since transforms energy deposited in lean mass, accelerating the metabolism.

Know exercises to achieve strong arms - Photo: Getty Images

According to Sales, if the load used is heavy, bodybuilding still creates the stimulus necessary for there to be hypertrophy, ie, muscle enlargement. Regardless of what the individual wants, the key is to perform the exercises correctly to decrease the chances of frustration with results and injuries.

To begin with, the teacher recommends the constant follow-up of a physical education professional, who will guide about the right posture and weight for each activity. In addition, it advises beginners to work only with machines. "Guided equipment limits the student to perform the right movement, developing a neural awareness and adapting the joints." It is only after a while that one can move on to free exercises. "

Know exercises to achieve strong arms - Photo: Getty Images

Sales says the series vary greatly from person to person. "Usually, with whom you are starting, we emphasize exercises of larger groups, such as pectoral and dorsal. We only spend one or two sets, paying more attention to the repetitions, that help in the adaptation." With intermediate pupils, it is customary to increase the number of sets to three or four and reduce the number of repetitions. Advanced practitioners even do specific arm training, having three to five sets, repeating them six to 12 times.

The types of exercises are also varied. "The most traditional are the direct thread for the biceps and triceps in the pulley, which can be performed in machines or free with bars and dumbells," says Sales. To strengthen the muscle of the bye, bench press and paddling are the best, according to Professor Priscila Álvares. "The first, made in a special device, works the muscles of the pectoralis, triceps and shoulder, the second makes the opposite movement, ensuring that the muscles are worked as a whole."

In order for the results to be noticed, bodybuilding three times a week, at least always with a break day. With this frequency, Sales says, it will also be possible to see a difference in the measures, since doing bodybuilding also helps to lose weight. If you put together aerobic exercises such as walking, jogging or cycling with your arm exercises, that's even better.

Also, Priscilla warns, it's no use sweating your shirt in the gym if the menu is not balanced. "I usually say that food represents 70% of the workout, and that the workouts are also 70% of those who want to lose weight or lose weight."


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