Are you happy with the shape of your arms? What kind of arm shape is the unicorn arm that we often talk about? Why are some people willing to work hard to get the same thing, while others intentionally avoid it? In fact, it is not complicated to say, because everyone's preference is different, for the issue of arm shaping, will also be different because of gender, so there will be different purposes, for the same kind of shape, there will be some people like, some people avoid.
If you use unicorn arms to describe a woman, it is not a good description because the woman's arms are not thin enough, or even a little thick and full of flab, which looks extremely out of proportion to her body. If it is used for men, it will make men love this pronoun because it is used to describe a man's strong and powerful arms, and it also describes the thickness of the arms, but this thickness is because it is covered with muscles, so it looks solid, so men will go the extra mile to get unicorn arms.
And being that men and women are of different genders, there will be differences in aesthetics and thus different aims. Women who want slim arms will have to lose the extra flab in their arms, while men will go out of their way to build muscle in order to have strong and thick arms. Whatever your aim is, whether you want to lose flab or build muscle, as long as it looks good and is good for your body, it is fine and the training methods are the same, only the number of exercises and the choice of weights differ.
For women, their aim is to get in shape, so they can choose a smaller weight, usually 1.5kg dumbbells are suitable, and do about 12-18 reps of each movement. For men, the aim is to build muscle, so choose a heavier weight and set the reps at 8-10, but, of course, each case will have to be analysed. The following movements are performed for the arms and require dumbbells for assistance, as long as they are done regularly and consistently.
Movement 1: Dumbbell curls
Keep standing straight, hold a dumbbell in each hand, place it at the side of your body and keep your arms straight, lift the dumbbell in front of you and bend it upwards, pause when it reaches your shoulders, then slowly control the dumbbell and move it downwards to regain position, keeping your upper body straight and not swinging it too far to the back when it moves downwards, do 15 reps.
The first is the dumbbell arm curl.
Lie flat on your back so that your back to your hips are pressed against the bench, with both legs stepping across the bench to the floor on either side. With your arms straight up and holding the dumbbells in your hands and with palms facing each other, keep your large arms still and move your small arms down until the dumbbells are below head level. Then move the dumbbells back up and resume the position for 15 reps.
Movement 3: One-arm dumbbell overhead arm curl
Keeping a standing position, hold a dumbbell with one arm and extend it upwards, keeping your back straight, abdominals tight and legs straight and braced against the floor to keep your body stable. Lower the dumbbell down, keeping the large arm as still as possible, allowing the small arm to bend down to the lowest point, then slowly lift the dumbbell upwards and straighten the arm for 15 reps.
Movement 4: Prone dumbbell row
Keep your legs together and bend your knees slightly, leaning forward while keeping your upper body straight and both arms straight down and parallel to each other. Hold a dumbbell in each hand, palms facing each other, and lift the dumbbell upwards until your arms are at their highest limit, then straighten your arms back down in the same way and let the dumbbells return to their starting position for 15 reps.
For the choice of dumbbell weight, pick according to your own training purpose, you don't have to go for big weights as everyone's purpose is different, so the weight needed is different. The above set can be done in 3 sets and performed 3-4 times a week, before the exercise and after the exercise with some activities to warm up and stretch. For shaping your arms, men and women have different claims, one set of dumbbell movements does it all.
