How to get bigger arms for a woman?
Some women sometimes need to get bigger arms to feel better about themselves and be more in harmony with their figure. There are very simple exercises to perform regularly to achieve this goal.
Strengthen triceps and biceps
To grow arms and develop muscles easily, it is possible to invest in small dumbbells of 2 or 4 kilos to start. The simplest and best-known exercise for building up your biceps is the dumbbell curl. Be careful to only do this exercise with the arm and not to make a pendulum movement with the rest of the body.
The triceps muscle is just as important to grow arms but this part of the body is sometimes forgotten. The triceps extension is a good exercise for a woman looking to gain some volume in her arms: take a single dumbbell in both hands and place it behind your head, then raise your arms straight. Do two or three sets of 5 repetitions to tone the muscle.
The unilateral triceps kickback can also be a very good exercise when done regularly. Bend over a small square table so that your upper body forms a right angle with your lower body. Take a dumbbell and place your arm in line with your upper body. Bend your arm at a right angle then lift it back. Repeat this movement 4 to 6 times, and do 2 to 3 sets.
The importance of regular training to get bigger arms
To grow arms , it is important to train regularly but not to overdo it either. In general, a personal trainer recommends around 8-10 sets of exercises for the triceps, with 10-15 repetitions. In reality, on a daily basis, we naturally work the biceps through the gestures we perform. We can therefore be satisfied with 6 to 10 series with about ten repetitions.
Contrary to popular belief, it is not recommended to train every day to gain arms . This kind of behavior can even have a counterproductive effect. Indeed, it is during the recovery period that the muscle can gain volume, serenely. Perform one to two sessions per week dedicated solely to arm strength training.
For optimal effect, trainers recommend starting sessions with more weight, even if it means reducing the number of repetitions. At the end of the session, it is possible to lighten the weight and increase the number of repetitions.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.