If you want the meat on your arm to be strong, you must meet two conditions. First, the subcutaneous fat layer should not be too thick, and second, the upper limb muscles should have certain elasticity. This can be achieved by doing aerobic exercise and strength training.

As a girl, you may be worried that practicing equipment will become a woman. In fact, this is the misunderstanding of most women's fitness. Muscles are not so easy to practice. There are three conditions for muscle gain: first, there must be enough androgen in the body; Second, there must be heavy and high-intensity strength training; Second, there must be a lot of high-protein food. No matter how you look at these three points, ordinary women can't satisfy them, so you can exercise your muscles with confidence.

Recommended training plan for you. Because I don't know what equipment you have in the gym, I only write the exercise parts in the plan.

Monday

Chest, back, abdomen

Tuesday

Upper arm, abdomen

Wednesday

Thigh, calf, abdomen.

You can choose a corresponding exercise equipment for each part (there will be a schematic diagram of the exercise parts on the exercise equipment, and you can also ask the coach how to use it. If he doesn't tell you the correct use, you can complain to him! Exercise one movement for each part, and do four groups for each movement. Each group does 12, and your group can bear 60% of the weight. Rest for 2 minutes between groups.

What he said is not wrong. The first equipment is running, which has the advantage of increasing the effect of aerobic exercise to reduce fat. You can exercise like this.

The equipment you can use in the gym are treadmills, mountaineering machines, exercise bikes and elliptical machines. I suggest that you adopt the exercise mode of running. Run for half an hour at a speed of 8~9 kilometers.

Please ask questions.