{"id":20589,"date":"2020-08-26T13:00:07","date_gmt":"2020-08-26T11:00:07","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=20589"},"modified":"2025-09-28T09:00:30","modified_gmt":"2025-09-28T09:00:30","slug":"building-arm-muscle-the-right-way","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/","title":{"rendered":"C\u00f3mo fortalecer los brazos"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/es\/\">Inicio<\/a>\/\n        <a href=\"\/es\/category\/sportstyle\/\">Sportstyle<\/a>\/\n        C\u00f3mo fortalecer los brazos\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"Woman training arms with weights\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/armmuscles_H2.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >C\u00f3mo fortalecer los brazos<\/h1>\n        <div class=\"articleintro\" >Armados para el verano<\/div>\n        <div class=\"date\">26 de agosto de 2020 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Building Arm Muscle the Right Way&quot;, \"text\": &quot;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u00a0Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u2019ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\n\\u00a0\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Hace un calor sofocante y nos quitamos capas a diestro y siniestro. Pero exponer toda esta piel a veces puede mostrar partes del cuerpo que hemos descuidado durante nuestras sesiones de entrenamiento a lo largo del a\u00f1o. Sea cual sea el objetivo, m\u00e1s definici\u00f3n, m\u00e1s fuerza o un mayor porcentaje de masa muscular magra, tenemos algunos consejos y trucos para ayudarte a esculpir unos brazos sexys este verano. Adem\u00e1s, qu\u00e9date para ver un circuito de entrenamiento extra.<\/span>\n<br\/>\u00a0<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>M\u00fasculos del brazo 101<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Tener una parte superior del cuerpo fuerte no es puramente est\u00e9tico; manteniendo los m\u00fasculos de los brazos, <strong>realizar otras actividades f\u00edsicas resulta m\u00e1s f\u00e1cil,<\/strong> reducir\u00e1s las probabilidades de lesionarte y aumentar\u00e1s tu metabolismo al mismo tiempo.<br\/>\n<br\/>El desarrollo de la masa muscular pasa por la hipertrofia, es decir, por la descomposici\u00f3n y la reconstrucci\u00f3n del m\u00fasculo. Hay tres elementos esenciales que debes tener en cuenta a la hora de entrenar los brazos: <strong>intensidad, volumen y frecuencia.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>\u00bfCu\u00e1nto levanta? <\/strong><br\/>\n<ul>\n<li><strong><em>Intensidad<\/em><\/strong> consiste en encontrar el peso adecuado para desafiarte lo suficiente. Se trata de levantar el peso suficiente para trabajar las fibras, pero sin dejar de hacer suficientes repeticiones para forzar el tejido. <strong>Busca pesos moderadamente pesados,<\/strong> alrededor de 65% de tu m\u00e1xima repetici\u00f3n.<\/li>\n<\/ul>\n<br\/><strong>\u00bfCu\u00e1nto tiempo levanta? <\/strong><br\/>\n<ul>\n<li><strong><em>Volumen <\/em><\/strong>es el n\u00famero de repeticiones y series que haces. <strong>No levantes peso hasta que no puedas m\u00e1s<\/strong> sino hasta que te sientas suficientemente fatigado. Una buena regla general es que en las \u00faltimas repeticiones de cada serie te sientas un poco inc\u00f3modo, como si te estuvieras desafiando a ti mismo.<\/li>\n<\/ul>\n<br\/><strong>\u00bfCon qu\u00e9 frecuencia levanta peso? <\/strong><br\/>\n<ul>\n<li><strong><em>Frecuencia <\/em><\/strong>se refiere a la frecuencia con la que entrenas. Si entrenas los brazos con frecuencia y constancia, aumentar\u00e1s la fuerza y las prote\u00ednas musculares.<\/li>\n<\/ul>\n<br\/><strong><em>\u00a0<\/em><\/strong><br\/>\n<br\/><strong><em>*Error com\u00fan: \u00a0<\/em><\/strong><em>Las mujeres suelen utilizar pesos demasiado ligeros para evitar engordar. <strong>Esto aumentar\u00e1 la resistencia muscular, pero no proporcionar\u00e1 necesariamente la definici\u00f3n esculpida que buscas.<\/strong><\/em><br\/>\n<br\/>\u00a0<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Nutrici\u00f3n<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>La nutrici\u00f3n es clave cuando se trata de cualquier objetivo de fitness.<\/strong> Especialmente cuando se est\u00e1 desarrollando m\u00fasculo, es importante tener en cuenta que se est\u00e1 comiendo suficiente materia prima para construir la estructura deseada.<br\/>\n<br\/>Aseg\u00farese de consumir suficientes calor\u00edas para facilitar los resultados que busca. Lo mejor es que estas calor\u00edas est\u00e9n compuestas por prote\u00ednas magras, grasas saludables y carbohidratos complejos. Las prote\u00ednas son especialmente importantes para dotar a tu cuerpo de los amino\u00e1cidos necesarios para construir m\u00fasculo.<br\/>\n<br\/><strong><em>*Error com\u00fan:<\/em><\/strong><em> <strong>\u00a1no comer lo suficiente!<\/strong> Desarrollar los m\u00fasculos requiere energ\u00eda, y tus objetivos de fuerza no se har\u00e1n realidad si quemas m\u00e1s de lo que consumes. <\/em><br\/>\n<br\/>\u00a0<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Consejos para hacer ejercicio<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>La parte superior del brazo se compone de dos grupos musculares principales de los que probablemente haya o\u00eddo hablar: <strong>los b\u00edceps por delante y los tr\u00edceps por detr\u00e1s.<\/strong> Cada uno de ellos est\u00e1 formado por \u2018cabezas\u2019 m\u00e1s peque\u00f1as: dos en los b\u00edceps y tres en los tr\u00edceps. Se trata de grupos musculares de funcionamiento opuesto que requieren diferentes tipos de ejercicio para entrenarse.<br\/>\n<br\/>Si te pasas mucho tiempo en el gimnasio y no consigues mejorar, tal vez <strong>compruebe que elige los movimientos correctos.<\/strong> Tambi\u00e9n es vital que cambies tu rutina, especialmente si actualmente s\u00f3lo incluye rizos sobre rizos sobre rizos. El sobreentrenamiento sin variedad es otra <strong><em>error com\u00fan <\/em><\/strong>evitar: puede que est\u00e9 construyendo demasiado en un \u00e1rea y descuidando otras.<br\/>\n<br\/>Opte por movimientos complejos que recluten m\u00e1s fibras musculares, en lugar de limitarse a ejercicios de una sola articulaci\u00f3n. <strong>Los ejercicios compuestos multiarticulares rinden m\u00e1s<\/strong> en menos tiempo.<br\/>\n<br\/>\u00a0<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Circuito de verano<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong><em>En la playa, en un barco o simplemente dondequiera que le lleven sus vacaciones, estos son algunos <strong>ejercicios pr\u00e1cticos y eficaces para fortalecer los brazos<\/strong> para empacar.<\/em><\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li><strong><em>Gusano de las pulgadas <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Empiece con los pies separados a la anchura de las caderas, ag\u00e1chese y toque el suelo con ambas manos. Con las piernas rectas y el tronco contra\u00eddo, camine lentamente con las manos hacia delante sin hundir las caderas, pasando por la posici\u00f3n de plancha alta. Haga una pausa en el punto m\u00e1ximo y, a continuaci\u00f3n, acerque lentamente los pies a las manos. <em>Esto es 1 repetici\u00f3n. Completa 10-15. <\/em><br\/>\n<ul>\n<li><strong><em>Flexiones con Pelota de Equilibrio <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Empiece en posici\u00f3n de plancha, con la mano derecha encima de un bal\u00f3n (puede ser un bal\u00f3n medicinal, un bal\u00f3n de f\u00fatbol... lo que tenga disponible). Con el tronco contra\u00eddo y las caderas niveladas, completa una flexi\u00f3n de brazos ladeada. Cambia el bal\u00f3n de la mano derecha a la izquierda. Repite con el otro lado. <em>Esto es 1 repetici\u00f3n. Completa 10-15. <strong>\u00a0<\/strong><\/em><br\/>\n<ul>\n<li><strong><em>Kickback de tr\u00edceps <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Col\u00f3quese de pie con los pies separados a la anchura de las caderas y las rodillas flexionadas, ligeramente inclinado hacia delante. Sujete las pesas (o cualquier otro objeto de peso adecuado) en cada mano, con los codos doblados 90 grados a los lados del cuerpo y las palmas de las manos enfrentadas. Estire los brazos y presione las pesas hacia atr\u00e1s y hacia arriba mientras aprieta los tr\u00edceps. Mant\u00e9n el tronco contra\u00eddo y respira con regularidad. Vuelva a la posici\u00f3n inicial. <em>Esto es 1 repetici\u00f3n. Completa 15-20.<\/em><br\/>\n<ul>\n<li><strong><em>Zancadas alternas con curl de b\u00edceps <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Empieza con los pies separados a la altura de los hombros y una mancuerna en cada mano. Da un gran paso hacia delante con el pie derecho y baja en una estocada hasta que ambas piernas formen \u00e1ngulos de 90 grados. En esta posici\u00f3n, flexione ambos codos para levantar las pesas hasta la altura de los hombros. Con control, baja las pesas y presiona con el pie derecho para extender las piernas y volver a la posici\u00f3n inicial. Cambia de pierna y repite. <em>Completa 12-15 en cada lado. <\/em><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row contact box -->\n<div class=\"gradient3\">\n<div class=\"row rowTwoColumnsNarrow spacing articleText\" >\n    <div class=\"col\" style=\"height: 100%;display: grid;align-items: self-end;padding-bottom: 50px;\">\n        <div class=\"\">\n            <h2 data-no-translation=\"\" data-trp-gettext=\"\">\u00bfIdeas, comentarios o preguntas?<\/h2>\n            H\u00e1ganoslo saber.<br\/><br\/>\n            <a href=\"mailto:CATchUp@puma.com\"><span class=\"buttonSec\" data-no-translation=\"\" data-trp-gettext=\"\">Escriba un correo electr\u00f3nico<\/span><\/a>\n        <\/div>\n    <\/div>\n    <div class=\"col\">\n        <div class=\"bgimage\" style=\"aspect-ratio: 1.2735849056604; background-image: url('\/wp-content\/themes\/puma-catchup-theme\/public\/img\/contact_box.png'); background-size: cover;background-position: 50% 50%;width:100%\"><\/div>\n    <\/div>\n<\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary\">Sportstyle<\/a>\n\t\t\t        <h4>6 Alimentos para maximizar los resultados de tus entrenamientos<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        \u00bfCumples con tus entrenamientos, pero parece que no obtienes los resultados que buscas? Quiz\u00e1 el problema empiece por lo que te metes en la boca. Como dice el t\u00f3pico: los abdominales se hacen en la cocina.\nPara maximizar tus entrenamientos, debes tener en cuenta si le est\u00e1s dando a tu cuerpo los nutrientes que necesita para funcionar correctamente. Echa un vistazo a estos alimentos que pueden ayudarte a potenciar tus resultados en el gimnasio y luego \u00a1a por tus ganancias!\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/6-foods-to-maximize-your-workout-results\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/6-foods-to-maximize-your-workout-results\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"woman lying on her back, lifting a dumbbell\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/02\/6Foods_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/motivation-tips-workout\/\" \n\t\t\t\t\t\t\t\t\t    id=\"2845\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2014\/09\/CouchPotatoe_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sports\/\" class=\"secondary2\">Deportes<\/a>\n\t\t\t\t\t\t\t        <h4>Consejos de motivaci\u00f3n para el entrenamiento<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        \u00bfNo puede molestarse? \u00bfMal tiempo? \u00bfNo tienes tiempo?\nAhora ya no tendr\u00e1s excusas para no correr o sudar en el gimnasio. Tenemos los consejos perfectos para que muevas el culo.\nTe lo prometemos. Preparar\u00e1s tu bolsa de deporte en un abrir y cerrar de ojos.\n1. Ll\u00e9vate la bolsa del gimnasio al trabajo\nCon la bolsa preparada al salir de la oficina, el camino al gimnasio es mucho m\u00e1s f\u00e1cil.\nUn truco sencillo para no saltarte la clase de gimnasia: ll\u00e9vate la ropa de entrenamiento a la oficina, si piensas hacer ejercicio despu\u00e9s del trabajo. Evita ir primero a casa, ponerte c\u00f3modo en el sof\u00e1 (aunque sea un ratito) o tomar un tentempi\u00e9: volver a levantarte ser\u00e1 mucho m\u00e1s dif\u00edcil. Si no quieres dejar nada al azar, ponte el ch\u00e1ndal y las zapatillas de deporte antes de salir del trabajo. \u00a1La verg\u00fcenza de ir directamente a casa con toda la ropa de entrenamiento no ser\u00e1 tuya!\n2. Aplica la regla de los diez segundos de fuerza de voluntad.\nAplica la regla de los diez segundos de fuerza de voluntad\nUn hecho: una vez que has empezado a hacer ejercicio, lo m\u00e1s probable es que no dejes de hacerlo hasta que hayas terminado la sesi\u00f3n del d\u00eda. Eso significa que todo lo que tienes que hacer es concentrarte en el comienzo de tu entrenamiento y poner toda tu atenci\u00f3n en ello durante unos segundos.\nUsa tu fuerza de voluntad para ponerte la ropa de deporte y subirte al coche. Una vez que est\u00e9s de camino al gimnasio, no te dar\u00e1s la vuelta y cumplir\u00e1s con tus planes de ejercicio.\n3. Consigue el apoyo de un entrenador personal\nLos entrenadores personales no har\u00e1n el ejercicio por ti, pero pueden asegurarse de que lo haces bien y de forma constante.\nLos entrenadores personales son una buena inversi\u00f3n, sobre todo para los principiantes, que no saben si est\u00e1n haciendo ejercicio correctamente. Adem\u00e1s de ser grandes motivadores, los entrenadores personales nos ayudan a elaborar planes de entrenamiento y nutrici\u00f3n realistas. Cuando se trata de hacer ejercicio y perder peso, muchos buenos prop\u00f3sitos fracasan, porque esperamos demasiado de nosotros mismos al principio, hacemos ejercicio de forma incorrecta o no sabemos qu\u00e9 entrenamiento es el adecuado para nosotros. Tener una gu\u00eda puede ayudarnos a ponernos en marcha.\n4. Busca el ejercicio adecuado para ti\nLa mejor respuesta a la pregunta \u201c\u00bfPor qu\u00e9 haces ejercicio?\u201d es \u00a1porque lo disfrutas mucho! Suena bien, \u00bfverdad? Pues sal ah\u00ed fuera y hazlo.\n\u00bfPor qu\u00e9 te saltabas las clases de viol\u00edn y odiabas las de ballet cuando eras ni\u00f1o? Quiz\u00e1 hubieras preferido tomar clases de piano o despreciado el tut\u00fa rosa. El resultado: el viol\u00edn y el tut\u00fa acabaron guardados en una caja. Para muchos de nosotros, la situaci\u00f3n no ha cambiado realmente con el tiempo, con la \u00fanica excepci\u00f3n de que hoy en d\u00eda la presi\u00f3n procede de nosotros mismos. \u00bfPor qu\u00e9 obligarnos a hacer footing, si en realidad lo odiamos? \u00bfS\u00f3lo porque parece que a todo el mundo le gusta correr? No tiene sentido. Quiz\u00e1 te motive mucho m\u00e1s nadar, patinar, montar en bici o apuntarte a una clase de aer\u00f3bic. Encontrar el entrenamiento adecuado puede llevar alg\u00fan tiempo, pero merece la pena. En primer lugar, tienes que averiguar si quieres hacer ejercicio en interiores o al aire libre, solo o en grupo, si quieres acci\u00f3n o prefieres la calma. \u00bfA\u00fan no tienes ni idea? \u00bfQu\u00e9 tal unas cuantas pruebas en el gimnasio? La mayor\u00eda tienen programas variados. Sea curioso y est\u00e9 dispuesto a experimentar. Una vez que hayas encontrado tu tipo de entrenamiento, ya no necesitar\u00e1s una raz\u00f3n para obligarte a salir y hacerlo.\n5. Piensa en lo bien que te sentir\u00e1s despu\u00e9s\n\u00a1Lo has conseguido! No importa lo duro, sudoroso y agotador que haya sido el entrenamiento, nada puede reemplazar la sensaci\u00f3n posterior.\nSi salimos a correr a pesar de la lluvia o nos arrastramos fuera de la cama para ir a clase de Pilates los domingos por la ma\u00f1ana, nos sentimos el doble de bien despu\u00e9s. No es s\u00f3lo saber que hemos hecho algo por nosotros mismos y por nuestro cuerpo, sino la idea de haber vencido a nuestro teleadicto interior lo que nos hace felices. Recuerda esta sensaci\u00f3n la pr\u00f3xima vez que sufras una falta aguda de motivaci\u00f3n. Una cosa m\u00e1s: torturarnos en la bici el\u00edptica durante una hora supera el descontento con nosotros mismos por haber pasado nuestro tiempo libre frente al televisor.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sports\/motivation-tips-workout\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/pre-post-workout-nutrition\/\" \n\t\t\t\t\t\t\t\t\t    id=\"6426\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/06\/WorkoutNutritionHan.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Nutrici\u00f3n antes y despu\u00e9s del entrenamiento<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        \u201c\u00bfQu\u00e9 debo comer antes y despu\u00e9s de entrenar?\u201d, la pregunta que arde en los labios de todo fan\u00e1tico del fitness. Saben que, cuando se trata de rendimiento, la clave est\u00e1 en una buena alimentaci\u00f3n.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/pre-post-workout-nutrition\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Hace un calor sofocante y nos quitamos capas a diestro y siniestro. Pero exponer toda esta piel a veces puede mostrar partes del cuerpo que hemos descuidado durante nuestras sesiones de entrenamiento a lo largo del a\u00f1o. Sea cual sea el objetivo, m\u00e1s definici\u00f3n, m\u00e1s fuerza o un mayor porcentaje de masa muscular magra, tenemos algunos consejos y trucos para ayudarte a esculpir unos brazos sexys este verano. Adem\u00e1s, qu\u00e9date para ver un circuito de entrenamiento extra.<br \/>\n\u00a0<\/p>","protected":false},"author":13,"featured_media":20627,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":true,"is_featured_article":true,"EasyPostViewCounter":1318,"meta-headline":"Building Arm Muscle the Right Way","footnotes":""},"categories":[3],"class_list":["post-20589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":20589,"post_author":"13","post_date":"2020-08-26 13:00:07","post_date_gmt":"2020-08-26 11:00:07","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":20627},\"headline\":\"Building Arm Muscle the Right Way\",\"content\":\"Armed for summer\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u0026nbsp;Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u0026rsquo;ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Arm Muscle 101\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Having a strong upper body isn\\u0026rsquo;t purely aesthetic; by maintaining your arm muscles, \\u0026lt;strong\\u0026gt;performing other physical activities becomes easier,\\u0026lt;\/strong\\u0026gt; you lower your chance of injury and boost your metabolism at the same time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Building muscle mass involves hypertrophy\\u0026mdash;breaking down and rebuilding muscle. There are three essential elements to consider when training your arms: \\u0026lt;strong\\u0026gt;intensity, volume and frequency.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How much do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Intensity\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt; involves finding the right weight to sufficiently challenge yourself. You\\u0026rsquo;re looking to lift heavy enough that you are working the fibres but are still able to do enough repetitions to stress the tissue. \\u0026lt;strong\\u0026gt;Seek moderately heavy weights,\\u0026lt;\/strong\\u0026gt; about 65% of your one repetition max.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How long do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Volume \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;is the number of reps and sets you\\u0026rsquo;re doing. \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t lift until you cannot lift anymore\\u0026lt;\/strong\\u0026gt; but rather until you are adequately fatigued. A good rule of thumb is that the last few reps of every set should feel a bit uncomfortable, like you\\u0026rsquo;re challenging yourself.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How often do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Frequency \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;refers to how often you train. When you frequently and consistently train your arms, you steadily build up strength and muscle protein.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;\\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake: \\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt;women often use weights that are too light to avoid bulking up. \\u0026lt;strong\\u0026gt;This will increase muscular endurance but won\\u0026rsquo;t necessarily give the sculpted definition you are looking for.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition is key when it comes to any fitness goal.\\u0026lt;\/strong\\u0026gt; Especially when you are developing muscle, it is important to consider that you are eating enough raw materials to build the desired structure.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Make sure you are consuming enough calories to facilitate the results you are looking for. Best if these calories are made up of lean protein, healthy fats and complex carbohydrates. Protein is especially important to equip your body with the amino acids necessary to build muscle.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake:\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt; \\u0026lt;strong\\u0026gt;not eating enough!\\u0026lt;\/strong\\u0026gt; Building muscles takes energy, and your strength goals won\\u0026rsquo;t become a reality if you are burning more than you consume. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Exercise Tipps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The upper arm is composed of two main muscle groups which you have probably heard of: \\u0026lt;strong\\u0026gt;the biceps in the front and the triceps in the back.\\u0026lt;\/strong\\u0026gt; Each of these are made up of smaller \\u0026lsquo;heads\\u0026rsquo;\\u0026mdash;two in the biceps and three in the triceps. These are opposite functioning muscle groups that require different types of exercise to get trained.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re spending ages in the gym and not seeing gains, maybe \\u0026lt;strong\\u0026gt;check that you are choosing the right movements.\\u0026lt;\/strong\\u0026gt; It is also vital that you change up your routine, especially if it currently only features curls on curls on curls. Overtraining without variety is another \\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;common mistake \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;to avoid\\u0026mdash;you may be overbuilding in one area and neglecting others.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Go for complex movements that recruit more muscle fibres, instead of just single-joint exercises. \\u0026lt;strong\\u0026gt;Multi-joint compound exercises get more accomplished\\u0026lt;\/strong\\u0026gt; in a shorter amount of time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Summer Circuit\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;At the beach, on a boat or simply wherever your vacation takes you, these are some \\u0026lt;strong\\u0026gt;practical and effective arm-boosting exercises\\u0026lt;\/strong\\u0026gt; to pack along.\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Inchworm \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with your feet hip-width apart, bending over and touching the floor with both hands. With straight legs and a tight core slowly walk your hands forward without collapsing your hips, moving through high-plank position. Pause at your maximum and then slowly walk your feet towards your hands. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Push up w\/ Balancing Ball \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start in plank position, with right hand on top of ball (can be a medicine ball, soccer ball\\u0026mdash;whatever you have available). With an engaged core and level hips, complete one lopsided push up. Swap the ball from right hand to left. Repeat on other side. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;strong\\u0026gt;\\u0026nbsp;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Triceps Kickback \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights (or anything appropriately heavy) in each hand, elbows bent 90-degrees by the side of your body, palms facing each other. Straighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily. Return to start. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 15-20.\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Alternating Lunge with Bicep Curl \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl weights up to shoulder height. With control, lower weights, then press through right foot to extend legs and step back into start position. Swap legs and repeat. \\u0026lt;em\\u0026gt;Complete 12-15 on each side. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":3,\"manualArticles\":[{\"id\":16896},{\"id\":2845},{\"id\":6426}],\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Building Arm Muscle the Right Way","post_excerpt":"It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\u00a0Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\u2019ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\n\u00a0\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"building-arm-muscle-the-right-way","to_ping":"","pinged":"","post_modified":"2025-09-28 09:00:30","post_modified_gmt":"2025-09-28 09:00:30","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=20589","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":20589,"author":"13","date":"2020-08-26 13:00:07","date_gmt":"2020-08-26 11:00:07","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":20627},\"headline\":\"Building Arm Muscle the Right Way\",\"content\":\"Armed for summer\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u0026nbsp;Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u0026rsquo;ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Arm Muscle 101\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Having a strong upper body isn\\u0026rsquo;t purely aesthetic; by maintaining your arm muscles, \\u0026lt;strong\\u0026gt;performing other physical activities becomes easier,\\u0026lt;\/strong\\u0026gt; you lower your chance of injury and boost your metabolism at the same time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Building muscle mass involves hypertrophy\\u0026mdash;breaking down and rebuilding muscle. There are three essential elements to consider when training your arms: \\u0026lt;strong\\u0026gt;intensity, volume and frequency.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How much do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Intensity\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt; involves finding the right weight to sufficiently challenge yourself. You\\u0026rsquo;re looking to lift heavy enough that you are working the fibres but are still able to do enough repetitions to stress the tissue. \\u0026lt;strong\\u0026gt;Seek moderately heavy weights,\\u0026lt;\/strong\\u0026gt; about 65% of your one repetition max.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How long do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Volume \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;is the number of reps and sets you\\u0026rsquo;re doing. \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t lift until you cannot lift anymore\\u0026lt;\/strong\\u0026gt; but rather until you are adequately fatigued. A good rule of thumb is that the last few reps of every set should feel a bit uncomfortable, like you\\u0026rsquo;re challenging yourself.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How often do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Frequency \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;refers to how often you train. When you frequently and consistently train your arms, you steadily build up strength and muscle protein.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;\\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake: \\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt;women often use weights that are too light to avoid bulking up. \\u0026lt;strong\\u0026gt;This will increase muscular endurance but won\\u0026rsquo;t necessarily give the sculpted definition you are looking for.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition is key when it comes to any fitness goal.\\u0026lt;\/strong\\u0026gt; Especially when you are developing muscle, it is important to consider that you are eating enough raw materials to build the desired structure.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Make sure you are consuming enough calories to facilitate the results you are looking for. Best if these calories are made up of lean protein, healthy fats and complex carbohydrates. Protein is especially important to equip your body with the amino acids necessary to build muscle.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake:\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt; \\u0026lt;strong\\u0026gt;not eating enough!\\u0026lt;\/strong\\u0026gt; Building muscles takes energy, and your strength goals won\\u0026rsquo;t become a reality if you are burning more than you consume. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Exercise Tipps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The upper arm is composed of two main muscle groups which you have probably heard of: \\u0026lt;strong\\u0026gt;the biceps in the front and the triceps in the back.\\u0026lt;\/strong\\u0026gt; Each of these are made up of smaller \\u0026lsquo;heads\\u0026rsquo;\\u0026mdash;two in the biceps and three in the triceps. These are opposite functioning muscle groups that require different types of exercise to get trained.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re spending ages in the gym and not seeing gains, maybe \\u0026lt;strong\\u0026gt;check that you are choosing the right movements.\\u0026lt;\/strong\\u0026gt; It is also vital that you change up your routine, especially if it currently only features curls on curls on curls. Overtraining without variety is another \\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;common mistake \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;to avoid\\u0026mdash;you may be overbuilding in one area and neglecting others.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Go for complex movements that recruit more muscle fibres, instead of just single-joint exercises. \\u0026lt;strong\\u0026gt;Multi-joint compound exercises get more accomplished\\u0026lt;\/strong\\u0026gt; in a shorter amount of time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Summer Circuit\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;At the beach, on a boat or simply wherever your vacation takes you, these are some \\u0026lt;strong\\u0026gt;practical and effective arm-boosting exercises\\u0026lt;\/strong\\u0026gt; to pack along.\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Inchworm \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with your feet hip-width apart, bending over and touching the floor with both hands. With straight legs and a tight core slowly walk your hands forward without collapsing your hips, moving through high-plank position. Pause at your maximum and then slowly walk your feet towards your hands. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Push up w\/ Balancing Ball \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start in plank position, with right hand on top of ball (can be a medicine ball, soccer ball\\u0026mdash;whatever you have available). With an engaged core and level hips, complete one lopsided push up. Swap the ball from right hand to left. Repeat on other side. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;strong\\u0026gt;\\u0026nbsp;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Triceps Kickback \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights (or anything appropriately heavy) in each hand, elbows bent 90-degrees by the side of your body, palms facing each other. Straighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily. Return to start. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 15-20.\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Alternating Lunge with Bicep Curl \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl weights up to shoulder height. With control, lower weights, then press through right foot to extend legs and step back into start position. Swap legs and repeat. \\u0026lt;em\\u0026gt;Complete 12-15 on each side. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":3,\"manualArticles\":[{\"id\":16896},{\"id\":2845},{\"id\":6426}],\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"C\u00f3mo fortalecer los brazos","excerpt":"Hace un calor sofocante y nos quitamos capas a diestro y siniestro. Pero exponer toda esta piel a veces puede mostrar partes del cuerpo que hemos descuidado durante nuestras sesiones de entrenamiento a lo largo del a\u00f1o. Sea cual sea el objetivo, m\u00e1s definici\u00f3n, m\u00e1s fuerza o un mayor porcentaje de masa muscular magra, tenemos algunos consejos y trucos para ayudarte a esculpir unos brazos sexys este verano. Adem\u00e1s, qu\u00e9date para ver un circuito de entrenamiento extra.\n\u00a0","status":"publish","password":"","name":"Desarrollar los m\u00fasculos de los brazos de la manera correcta","modified":"2025-09-28 09:00:30","modified_gmt":"2025-09-28 09:00:30","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"26 de agosto de 2020, 11:00","date_local":"26 de agosto de 2020","time_local":"11:00","slug":"building-arm-muscle-the-right-way","url":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/building-arm-muscle-the-right-way\/","featured_image":{"width":1140,"height":640,"file":"2020\/08\/armmuscles_H2.jpg","filesize":73805,"sizes":{"medium":{"file":"armmuscles_H2-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":6955},"large":{"file":"armmuscles_H2-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":36314},"thumbnail":{"file":"armmuscles_H2-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":4187},"medium_large":{"file":"armmuscles_H2-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":24188},"trp-custom-language-flag":{"file":"armmuscles_H2-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":412}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":20627,"alt":"Woman training arms with weights","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/armmuscles_H2.jpg","title":"m\u00fasculos del brazo_H2","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Building Arm Muscle the Right Way","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":true},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/20589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/comments?post=20589"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/posts\/20589\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media\/20627"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/media?parent=20589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/es\/wp-json\/wp\/v2\/categories?post=20589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}