- Arm Toning Mistakes
- Holistic Muscle Development
- Overcoming Challenges
If your arms have yet to begin to tone despite months of weight training at the gym, you are probably committing two standard errors.
According to fitness experts, a considerable number of gym-goers, particularly women, are performing improper exercises and lifting excessively low weights.
With over a decade of experience in female strength training, Amy Schemper, owner of the virtual gym BodyFit Athletic Club and personal trainer based in Los Angeles, asserts that “the biggest mistake I see women make” is devoting too much time to one bodily area.
She explains that to develop exceptionally ‘toned, sculpted arms’, one should not solely concentrate on the triceps and biceps when it comes to muscle development.
This neglects other muscle groups in the body inevitably.
She told Parade, “We must work the entire body for strength and cardio and be mindful of our nutrition.”
“Straining exclusively in one area of the body and expecting to lose fat and gain definition in that area is not possible.”
“Developing overall muscle fibre contributes to a recomposition of the entire body.”
She continues to insist on grasp and forearm strength through planks or push-ups performed with the fingertips, which can increase the weight-bearing capacity of the upper arm muscles.
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Likewise, improving form during bicep curls is made possible by strengthening the abdominal muscles, enhancing the exercise’s benefits.
You can lift a more significant load when your other muscle groups are more robust.
The second most catastrophic error is an absence of ambition.
“An additional grave error is fearing lifting heavy objects,” advises Schemper. “In order to develop arm strength and definition, we must gradually overload the muscles.”
She states that this can be accomplished with heavier weights, more repetitions, or a change in cadence.
She adds, “However, the key is to challenge your body.” Something is likely too simple if it feels that way. Follow your body’s lead and strive for the final few repetitions of a set to be relatively challenging, while the initial few feel relatively easy.
Other fitness experts suggest starting with approximately 10 pounds and increasing to 20 when that becomes comfortable, then 30.
Schemper recommends performing “multi-joint” exercises, such as bent-over rows and overhead presses, simultaneously targeting multiple muscle groups.
“These provide greater value for your money,” she advises.
“Adopt a healthy diet and engage in a variety of exercises, including strength training and cardiovascular exercise, to tone your arms.”
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