The muscles of the upper extremities are generally the most trained area in fitness rooms . However, certain sports can be used to tone the arm muscles. In this article we will tell you everything you need to know about each of these disciplines and their benefits.
The two main muscle groups in the arms are the biceps and triceps. It therefore makes sense that sports that work these muscles to the maximum are the most appropriate for developing and toning the muscles of the upper extremities.
Surely, to exercise the arm muscles effectively, you must choose the sport where the use of these muscles is constantly requested. This means that disciplines such as tennis, basketball, rowing, swimming or boxing can be a great option.
The best sports to tone the arm muscles
Just think of Rafael Nadal to see that tennis is one of the best sports for toning the arm muscles. In fact, all racket sports, including badminton and squash, are important for working the arms, as well as the rest of the body.
The movements above the hand are done with the arms, while the shoulders are exercised otherwise. In addition to this, running from side to side causes the legs to strain. This involves cardiovascular work, which is good for heart health.
Rowing is another excellent sport that allows you to tone your arms. Do not doubt that, fighting against the water to move, and even more so if against the current, requires an effort directly to the muscles of the arms. If there are no streams nearby, this workout can be done in any gym that has a rowing machine.
However, you need to make sure you have good balance and build both biceps and triceps equally, as they are opposed to each other. If one is stronger than the other, the risk of suffering an injury will increase dramatically.
Swimming is another of the best sports for toning the muscles of the arms and practically the whole body. It is a low impact discipline, very light on the joints. Each stroke activates the muscles of the shoulders and arms, which helps to have lean but sculpted arms.
While any swimming style is good for toning your arms, the best way to get satisfying results is to practice all of them. The movements as you do for freestyle, focus everything on the muscles of the arms.
They do this through the action of resisting pulling the water towards them to propel themselves forward. Also, another benefit of changing your swimming style is that it will avoid muscle aches.
Likewise, if you want to test your muscles even more, you can try the butterfly style. This involves the involvement of the muscles of the entire upper body, both the abdominals, the shoulders, the trapezius, the chest and the arms. It also allows you to sculpt the body and at the same time increase physical strength and flexibility.
4. Boxing to tone the arm muscles
Finally, we present a sport that moves the muscles of the whole body, especially those of the arms: boxing. It is a sport that requires a general development of these extremities, due to the continuous movements in the form of hooks and forehands or jabs .
As you can imagine, the arms need to be toned in order to be able to hit and block. These different movements tone the triceps, biceps and shoulders. These are actions of fast counterpoints that give speed and power.
Finally, if you want to tone your arm muscles, we also recommend that you make a change in nutrition. Don’t forget that when it comes to gaining muscle mass and definition, what you eat is just as important as exercising.
Eating the wrong diet can complicate your workouts by making it harder to tone your muscles. Therefore, it is always advisable to visit a professional to outline a nutritional strategy that allows you to take advantage of these sports and tone the muscles of the arms.