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I’ve spent too much time on men so far, and even haven’t realized that I didn’t write anything about girl’s training. Now is the time to change that and finally write an article that gentler gender would like to read. The Best Arm Exercises is an article which I especially wrote just for female audience. We want our women to be pretty and fit.
Should girls train in a different manner than guys? How does an ideal women’s body look like? This are very common questions that many girls ask themselves.
Exactly like men, every woman has her own picture of ideal body. Some of them just want to be lean, some like muscularity ( more or less ), and some are keen of curves. No matter what, the most important thing is to feel good about yourself. If you aren’t completely satisfied with the way you look, don’t be scared to take some action. Although you might not think that way now, anything can be done with hard work and dedication.
Not trying to be stereotypical here but I’m sure that narrow waist, firm and round glutes, and slightly curved thighs , are something that many girls dream about.
Today, plenty of women are obsessed with their glutes, and that’s cool because most of men like that woman’s body part the most. But that doesn’t mean that focusing on your glutes, you should neglect the other parts. That’s pretty similar like if a male bodybuilder would train only upper body ( not saying that this wasn’t the case for some of them ) , ignoring his legs. As you can imagine, this can make you look ridiculous.
Many women ( who aren’t familiar with working out ) have the wrong idea about working out. I’ve heard it many times :” Why would I go to the gym, I don’t want to get big. “ Don’t worry, you wont. If that was the case, that you can get big just by showing up in the gym few times , bodybuilder’s life would be much easier. I assure you that isn’t anywhere close the truth. Muscle building is a complex and tough process and it takes pretty enough time of hard work to put even few pounds of lean muscle. That works for men, and for women it takes a lot more. They can build muscles much harder.
When talking about training, there shouldn’t be much difference between men and women. Although women do not tend to put as much muscle mass as men ( unless they compete in bodybuilding ), they can put some and still look very feminine. But even girls who don’t want to put few muscles more, want to look tight and firm in every areas of their bodies. So it’s important to train the whole body and not to focus just on your glutes. You will not go very heavy with your workouts, of course, and will focus on higher reps range. That way you will only shape and tone your muscles and not make them grow.
Now let’s put our attention on arms. Like I said, most of women don’t want hands like Arnold’s 😀 , but having well shaped firm hands can only make a girl look nice. So, even if we don’t go very heavy with our exercises ( unless we’re aiming to add some muscle ), we should train them regularly. This exercises I consider to be the best for women:
BICEPS
Not going to be very detailed about the anatomy of bicep muscle here, but the important thing is that it has two heads – short and long head. So in every workout we want to hit both of those heads and we pick our exercises based on this. This is particularly important to the ones who compete, but I don’t want to bother the rest of you with details. I only wanted to mention this to make things little clearer to you. If you want to know more about biceps workout click here.
Dumbbell curls
One of the best biceps exercises. Very common and girls like it a lot.
Incline Dumbbell Curls
Great arm exercise for shaping the outer portion of your biceps.
Concentration curls
It’s an isolation exercise, particularly great for toning your biceps.
Preacher Curls
Another isolation exercise. It makes your biceps nice and round.
TRICEPS
Triceps Is actually the biggest muscle of our arm. 2/3 of arm mass belongs to triceps, and only 1/3 to biceps. Tricep muscle has three heads – long , middle and lateral head. To bring out all the best from triceps workout it’s important to stimulate all three heads. Once again, this is a complex topic so we wont go so deep with it, and this are only the basics. If you want to know more about triceps workout click here.
Triceps Kickbacks
Girls especially like this exercise, and you can see them doing it all the times in gym.
Cable triceps extension
Cables are great for shaping your tri. They are so efficient because they keep constant tension on the muscle, stimulating it more.
Push – ups
Although are push – ups considered a chest exercise, they are also great for your triceps . They are easy to do and help you build and strengthen your tries.
Dips
Dips are also a great exercise but not everybody can do it. You have to lift your own body weight which can be very challenging for somebody. If you can’t do it, you can try bench dips, which are less demanding.
