Improve the look of your arms in 3 simple steps

The muscles in the arms, like all muscles in the human body, must be regularly exercised. Thanks to regular training, they will not only be more efficient, but also their appearance will improve, which in turn will translate into the improvement of the entire figure.

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At the outset, it should be noted that the above article and the exercises in it are about muscles only located on the shoulder, i.e. the upper part of the arms. Engaging exercises the muscles below the shoulder have been described elsewhere. Exercises the stimulus on the inside of the arms has been presented in this article. FROM turn, at this link there is an article about the outer side of the arms.

Shoulder construction

In a significant simplification, you can assume that there is only one muscle in the upper arm, a namely the deltoid muscle. It covers the shoulder joint on all sides, it it is on the front, side and rear sides. It is classified as a muscle multiforme, which in most cases are characterized by considerable strength actions. The deltoid muscle responds, but not alone, but more on that in a moment, for straightening the arm forward, bending it back, as well as abduction (lifting shoulder to the side) and adduction (drawing the arm to the body).

Who is helping?

In the performance of the mentioned above the movements, the deltoid muscle is “helped” by a number of other muscles. It’s worth it emphasize that many of them are not even within the arms. In the abduction and adduction of the arm is involved localized to the inner one hand of the shoulder biceps muscle of the shoulder. In turn, the triceps muscle of the shoulder (forms the outside of the arm) “helps” to bend the arm back, a also his adduction. It is also worth mentioning the greater pectoral muscle (This article describes exercises that engage the muscles that are located in the chest, including that muscle) it is taking participation in forward bending of the arm and its adduction. For this reason too by doing exercises involving the shoulder muscles, we also stimulate others muscles.

Exercise I (with elastic band)

  1. Stand with your feet in the middle of the tape elastic so that two equal sections are created. Take one with each hand end of the tape. Put your feet together. Position your arms to the side of your torso. Direct your eyes to front, pull your shoulder blades together.
  2. Raise your palms sideways in height shoulders. Breathe out at the final stage of raising your arms.
  3. Return to the starting position by lowering the hands. Inhale at the final stage of your return.

Exercise II (with dumbbells)

  1. Stand slightly apart and straighten the torso. Grab the dumbbells with both hands. Place your arms in front of your thighs. Look ahead.
  2. Raise your right hand forward on shoulder height. Breathe out while you raise your arm forward.
  3. Return to the starting position by lowering your hand. Breathe in at the final stage of returning your hand to the starting position.
  4. Make the same movement with the other hand, then come back to the starting position.

Tip: dumbbells can replace with water or sand bottles.

Exercise III (with expander)

  1. Stand slightly astride. Grab it the expander handle, and then lift it above your head. Keep your hands close myself. Bend your arms slightly at the elbows and look forward.
  2. Bring your hands to the sides all the way to maximum shoulder extension. Once extended, the arms and shoulders should be on one line. Breathe out at the end of the movement.
  3. Return to the starting position. Inhale at the final stage of your return.

Photo: https://thoroughlyreviewed.com

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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