If you want toned, sculpted and fit arms, you don’t necessarily need high-impact workouts consisting of pull-ups and push-ups. According to kinesiologist and personal trainer Federica Accio, targeted and consistently repeated training at least three times a week can help achieve the desired results.
Accio, who created the anti gymnastics program in 2018, recommends exercises that are performed at the individual’s own pace, focusing on the quality of execution. The workouts consist of 30/40 minutes of simple and effective exercises that involve all the muscles and include a bit of cardio.
For those who dislike group sports sessions and strong workouts, anti gymnastics could be the ideal solution. The program aims to promote a complete workout without the need for high-impact exercises.
An example of a complete circuit to be practiced three or four times a week includes exercises such as the crab exercise for thighs and buttocks, the reverse bridge for arms, the climbing plank for abs, and the frog plank for the back.
Accio also recommends incorporating some aerobic activity before starting, such as dancing to a couple of songs freely. The recommended sequence is to repeat the crab-bridge-plank-frog sequence at least three times, followed by three minutes of stretching.
The key, according to Accio, is to avoid sitting for long hours and to get up every half hour or hour to walk for at least a minute to improve microcirculation.
So, for those looking for a more gentle and targeted approach to achieving toned and fit arms, anti gymnastics might just be the solution. By incorporating simple and effective exercises at least three times a week, individuals can work towards their fitness goals without the need for high-impact workouts.