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Health & FitnessYou're Not Working Your Arms Enough - and a Trainer Explains Why You Should

17:26  18 june  2019
17:26  18 june  2019 Source:   popsugar.com

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When we interviewed two dozen women earlier this year about why they work out, they named a lot of different reasons. Many said it helps with their mental health and mindfulness; others said they do it to inspire their loved ones to get active.

Interviewers ask questions about why you should be hired to measure how you qualify for the job and fit in When you ’ re honing your pitch, remember to be But personal trainer Katie Crewe, CSCS, wants to point out the one muscle group that she feels women don't focus on enough : your arms .

You're Not Working Your Arms Enough - and a Trainer Explains Why You Should © Getty Attractive young sporty woman is working out in gym. gym training. Muscular woman is squatting with barbell When we interviewed two dozen women earlier this year about why they work out, they named a lot of different reasons. Many said it helps with their mental health and mindfulness; others said they do it to inspire their loved ones to get active. Another thing on that list? Strength. Women said they like to feel strong physically - and I agree 100 percent (I've even written a love letter to my own biceps before). But personal trainer Katie Crewe, CSCS, wants to point out the one muscle group that she feels women don't focus on enough: your arms.

The right way to do a push-up, according to a personal trainer

The right way to do a push-up, according to a personal trainer The right way to do a push-up, according to a personal trainer

3. You ' re Not Eating Enough Protein. Protein is the single most important nutrient for losing weight. If you are not losing weight, you should try weighing your foods and tracking your calories for a while. 20. You ' re Too Focused on Dieting. Diets almost never work in the long term.

That must be why they’re getting lots of clients, I remember thinking. Suddenly, I was full of insecurity and self-doubt. What if I’m just not fit enough to be a Focus on where you want to go, and what you want to do… rather than what you think you ’ re not . Spinning your wheels, worrying about stuff that

In Katie's experience, women tend to shy away from working their upper body because a) it's hard and b) they're afraid of getting bulky. "It's kind of disheartening trying to do something and you're like, 'Wow, I'm 20 steps away from being able to do this exercise that this person is doing with ease,'" Katie said. That's true - there's nothing easy about push-ups. But there are ways to get there.

In terms of bulking up, Katie explained that if you really wanted to gain a large amount of muscle mass, that process would take a long time (the idea that lifting weights will make women bulky is one of the biggest fitness myths). There are programs specifically designed for bulking up on purpose - it wouldn't just be an accident. It's not like you wake up one day and you're "forever huge," she said. Plus, nutrition plays a major factor here, too. You'll have to eat in a caloric surplus and make sure you're consuming enough protein, carbs, and healthy fats daily.

From having 'muscular' arms to performing a first dance without choreography: Brides share their biggest wedding day regrets - before being slammed as 'petty' by critics

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When you ' re doing a high side plank, it's important to resist the urge to lean your shoulder away from your "Your joints should be stacked one over the other to create necessary stabilization," explains Morrison. Hold for 30 seconds, and when you ' re strong enough in the modified position, bring it back to a "Speed is not always a good thing during exercise—especially when it comes to working your

If you ’ re not gaining muscle as quickly as you like, you might be facing the dreaded plateau. When you train the same body parts with the same exercises and amount of weight over an extended period of time, there’s a good chance your body This article explains why the answer isn't black and white.

Katie's been training for nine years (check out a transformation picture here) and her arms make her feel empowered and confident. "If you don't want to have as much muscle as me, that's awesome. That's your prerogative," she noted, reiterating that "you should really do what you love to do, but you have a lot of time to change your mind" - meaning, results aren't going to happen overnight, so you can adjust your plan according to your goals. It also goes without saying that upper-body strength helps with a variety of moves benefiting other muscle groups. Take planks, for instance, and any time you're incorporating weights into your workout.

Here's How to Start Working Your Arms

You're Not Working Your Arms Enough - and a Trainer Explains Why You Should © Getty a young woman doing fitness and sports at home According to Katie, a good approach to planning out how to train your upper body if you haven't before is to incorporate the following four movements: horizontal push, horizontal pull, vertical push, and vertical pull (using weights for some and bodyweight for others). "You can think of lots of different exercises to suit your needs that would fit these qualifications," Katie said. Here are some examples:

How To Work Your Arms Without Picking Up A Weight

How To Work Your Arms Without Picking Up A Weight When most of us think about arm workouts, our minds go to hardcore weight machines, dumbbells, or resistance bands. 

You may not need to work out more, says Lisa Kinder, a Los Angeles-based personal trainer and star of the 10 Minute You ' re not pushing yourself hard enough . You work your arms only once or twice a week. That's a good start, but you should aim for every other day if you really want results.

If you need to ask “Am I working hard enough ?”, the chances are you ' re not . Here are five telltale signs that you could be pushing your body harder. This doesn’t mean it’s good to permanently feel like you can’t lift your arms or walk the day after a killer workout, but if you ’ re never sore

Horizontal push: push-up and dumbbell bench press

Horizontal pull: bent-over and single-arm row, as well as single-arm cable rows

Vertical push: dumbbell shoulder press and standing shoulder press with a barbell

Vertical pull: banded pull-up and lat pulldowns

Making sure you have each of these four movements when you work your upper body is a good way to plan out a workout so you're not just randomly putting exercises together, Katie said. You can also follow along to these at-home videos for arms, this upper-body workout, and this weightlifting plan to build muscle. Oh, and this four-week beginner workout plan for weightlifting is also worth checking out. Remember: love your body, biceps included.

MSN are empowering Women In Sport this summer. Find out more about our campaign and the charity fighting to promote the transformational and lifelong rewards of exercise for women and girls in the UK here.

Gallery: 15 fitness 'tips' that are doing more harm than good [Business Insider]

You're Not Working Your Arms Enough - and a Trainer Explains Why You Should

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