They are a real lesson in anatomy. Strong, marked and iron, the arms of Queen Letizia seem
sculpted in marble
. However, beyond mere gossip or frivolous aesthetic appraisal (about tastes ...), those
powerful
shoulders
, those
firm
triceps
(without a trace of 'flapping' in the salute) and those solid
biceps
with which he frames each squeeze of hands, contain a moral that, at this point, some still insist on not wanting to listen: the importance of
including strength routines
in our lives, especially, after a certain (40 years?) age
for a matter of health
.
"Physical exercise should never have a merely aesthetic objective. It is important to train each part of the body to
improve our health, prevent chronic diseases and extend life expectancy
. In short, sports and, above all, the work of Strength is essential and vital for the human body, "says Patricia Puente, personal trainer at David Lloyd Club Aravaca (Madrid).
The question is, how can we tone our arms to ensure their performance and anatomical longevity (that is, so that they 'serve us well' in our daily lives for as long as possible) and, incidentally, look strong and healthy? "If what we want is to define / mark, we must
train strength and together with a good cardiovascular work, in order
to achieve hypertrophy of the muscle (gain in muscle mass) and lose fat, which will make them look aesthetically beautiful and" toned ".
To what extent are our years going to condition us in this mission? "There is no doubt that
age is an important factor when training,"
says Puente, "but nothing is impossible. The fundamental thing is to
generate the habit of training
and seek the maximum evolution and personal performance within the limits set the genetics of each one.
Comparisons are not good
. You have to try to get the best out of yourself. "
Patricia Puente gives us the guidelines to achieve this: "The first step would be to have the supervision of a
health and sports professional
(personal trainer) who plans a
tailored training routine
, based on our age, gender, objectives, etc".
It is also very important "to learn to
listen to our body
, to know what it needs at all times and to let it
rest if necessary
".
And, obviously, "
diet
plays an essential role (without 'adequate fuel' there is no possibility of building good muscle mass) when it comes to physically evolving".
TRAINING
What is the best way to work them?
This David Lloyd Club Aravaca coach removes our doubts: "There is no single ideal way to do it. The ideal is a combination
of strength exercises
to be performed with
elastic bands, with free weight or with our own body weight
".
These are some of the simplest exercises that we can perform with each of the three options mentioned by Puente:
With rubber bands:
"By stepping on the rubber with one foot and grasping it at both ends, we carry out an elbow flexion preventing the shoulder from moving. In this way, we will work the
biceps
(front of the arm)".
"Hooking the rubber at a low point of a column (for example), we take the other end and with a hip flexion and keeping the shoulder static, we perform an elbow extension where we will work the
triceps
(back part of the arm)".
"By stepping on the rubber just in the middle and grasping the ends with both hands, we can perform
both frontal and lateral
shoulder
raises, seeking to work the strength in the rotator cuff".
With weight: "
With dumbbells or pulleys, we can work both
biceps and triceps
, doing that elbow flexion or that extension of it."
Also, in the same way, we can do frontal and lateral raises to work the
shoulder
with a dumbbell in each hand ".
With the weight of our own body:
"We can do triceps dips: lying on our stomach, hands placed under the shoulders, we lower our chest towards the ground, sticking our elbows to our ribs. This is a fairly effective exercise to work the
part posterior triceps
".
"If, on the other hand, we want to affect the
shoulders
a little more
, we will
carry out that fundus flexing the elbows looking for the work of the supinator muscle of the shoulder."
To open your mouth, it is not bad but, as we always advise at ZEN, there is no better start than to
put yourself in the hands of a professional in physical activity and sports
.
That and not compare ourselves or aspire to have anyone's physique, no matter how desirable it may seem.
According to the criteria of The Trust Project
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