Gymnastics for slimming hands. The best exercises to fight excess weight on your hands

Problem areas are called so for a reason, in addition to external signs of imperfection, they are the last to be corrected. In the article, we will look at how to deal with the problem area, as well as give a set of exercises for losing weight on your hands, which you can easily perform at home.

Slimming in a specific area. Myth or reality?

There is an opinion that with the help of special exercises you can lose weight in a specific area. If you still think so, we hasten to say that this is a real myth. To lose weight in a specific area, you must get rid of fat everywhere.

The appearance of problem areas contributes to malnutrition and an inactive lifestyle. Hands or any other area will never be full compared to the whole body if you follow the caloric content and balance of nutrition, as well as lead an active lifestyle.

In other words, following the diet will help you quickly lose weight in the problem area (in the arms), and the exercises will work on its appearance: so that your arms are taut and nothing dangles. In most women weak muscles triceps, as a result, the lower part dangles like jelly.

Exercises for weight loss of hands - what they should be

Many girls are afraid of exercises like fire, thinking that they will make their arms muscular. Do not confuse exercises for weight loss and exercises for gaining muscle mass. Unlike the latter, weight loss exercises are not so radical, rather they resemble a more thorough exercise or school workout. Their advantage is that they allow you to work pointwise, to focus on those problem areas that need correction.

Top 10 Arm Slimming Exercises

Here are the simplest of the exercises that promote weight loss of the arms, which do not involve the use of special athletic equipment or simulators, the only exception is dumbbells.

Arm exercises without dumbbells

- most effective method overcome excess fat concentrated on the forearms and back, and at the same time improve the shape of the arms and chest. The beginning of classes should be gentle - no more than three approaches with 10-15 repetitions. In the beginning, it will be difficult for you to do push-ups from the floor, so use a sofa or chair on which your legs are fixed. Hands can be placed both shoulder-width apart and narrower (in this case, the load is more shifted to the triceps - the problem area of ​​most women).

is the best arm-tuning exercise that strengthens the weak triceps muscles, making the contours more toned. Sit on the edge of the sofa and put your hands behind you. Drop your buttocks down. Do a push-up until your shoulders are parallel to the floor, then return to the starting position. Do several sets of 10-15 reps.

- are very effective both as a warm-up before more thorough exercises, and by themselves for the purpose of losing weight. Make a series of swings in the horizontal and vertical planes. This exercise is also performed in approaches, within each one, up to 50 energetic movements are done.

– unique exercise, which leads to the tone of several muscle groups. Take a horizontal position, stretch the body, leaning on the elbows / forearms and toes of the feet. The position should be such that one can mentally draw a straight line from head to toe. The abdomen is drawn in. Slowly rise, leaning on your palms, immediately return to point-blank range on your palms. Do 15 repetitions.

- Another exercise for slimming the arms and improving the shape of the chest is borrowed from yoga. Sitting in a Turkish position (optional), raise your arms so that your elbows are bent at right angles and your palms are pressed together. Squeeze your palms with force for about 20-30 seconds. Relax your hands and repeat the exercise several times, changing their position.

Perhaps the most effective exercise for weight loss in CrossFit. It involves almost all muscle groups, loading as much as possible. upper part body (which is especially important for women with overweight on the shoulders and arms). This type of training increases metabolism, helping to burn maximum amount fat.

The exercise consists of sequential movements:

take a squat position, place your palms in front of you;
jumping back with your feet, take a position, as for push-ups;
do push-ups;
return to the squat position;
Jump as high as possible, returning to the starting position.

Hand exercises with dumbbells

- an exercise to strengthen the muscles of the triceps. Standing or sitting on a chair, holding a dumbbell with both hands, stretch them up. Then, bending your elbows and winding your head, hold them there for 10 seconds, then return to the starting position. Only the elbow joints work.

- in this exercise, the top of the shoulders is more involved. Standing, take dumbbells in your hands and lower them along the body, slightly turn your hands inward. Slowly spread your arms to the sides to shoulder level, return to initial position. Do the given number of times.

- Another effective exercise for losing weight and strengthening the muscles of the hands. Take the dumbbells in your hands and take a standing position, while the body is slightly tilted forward, and the elbows are bent at a right angle. As you exhale, straighten your arms at the elbows, linger for a moment, return to the starting position while inhaling. Make sure that your hands move smoothly, without jerking or swaying. Be sure to pause at the top.

- the exercise perfectly tones the muscles of the biceps, tightens the contours without pumping the arms (with a large number of repetitions with low weight). Take dumbbells in your hands and lower them to an outstretched arm position. Try to keep your elbows as close to your body as possible. Turn your palms so that they look at each other at the bottom point. Now start lifting one dumbbell until it reaches shoulder level (the brush should turn outward during the lift). Slowly lower the dumbbell to the starting position, then lift the dumbbell with your other hand. Do 20 repetitions for each hand.

Arm stretching exercises

Always finish your workout with stretching, which not only helps to relieve tension, but also allows you to improve the contours of the hands, making them smoother and more graceful. Perform the following set of exercises:

take your hands in the lock behind your back and pull the muscles for 30 seconds;
bring one hand forward and pull it towards you with the other hand;
again take your hands into the castle and stretch up;
bend one arm at the elbow and take it behind the head, pull it by the elbow with the other hand.

Similar exercises aimed at losing weight on the arms have others. positive sides. For example, push-ups are very useful not only for getting rid of excess weight but also to improve the shape of the breast. Nice bonus, agree!

Many women, even playing sports, do not pay attention to strengthening the muscles of the hands. Therefore, with age, the skin on them becomes flabby and sagging. You can deal with this by doing special exercises. You can practice both at home and in gym. No need to be afraid to use additional weights. After all, training with dumbbells will help you quickly strengthen your arms and make them fit. The main thing is to practice regularly, and then the result will become noticeable in a couple of weeks.

STAR SLIMMING STORIES!

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Principles of arm training for women

Arm training for women has its own distinctive features.It should be based on the following principles:

1. 1. You can do it with dumbbells and without them. Push-ups and pull-ups are very effective exercises for losing weight and strengthening the arms. For their implementation, you do not need to use additional weights. But if you have a few small dumbbells at home or in the gym, there will be many more exercise options.
2. 2. Gradual increase in load. Women don't need to be afraid of dumbbells. After all, pump up big muscles the girl will not succeed, since testosterone is produced in the female body in an insufficient amount for this. It is worth starting with a little weight. But over time, the load on the muscles will become insufficient. Then you should take dumbbells of greater weight.
3. 3. The number of repetitions you need to choose depending on your goals. Usually women just want to tighten their muscles. To do this, perform exercises for 12-15 repetitions in 3-4 sets. If the goal is to get embossed arms and shoulders, thereby balancing wide hips, you need to take more weight and do 8-10 repetitions in each approach.
4. 4. Before strength training it is necessary to carry out exercises, kneading the joints. Movements can be remembered from physical education or gymnastics lessons.

It is worth training 1 to 3 times a week. The frequency of training will depend on their severity. The lesson should be postponed if the muscles still hurt. After all, they grow and strengthen during the recovery period. Therefore, rest time should be sufficient.

Major arm muscles

Effective Exercises

Arm slimming exercises can be performed both at home and in the gym. For some movements, additional equipment is not required. For others, weights will have to be used. If there are no dumbbells at home, you can take bottles filled with water or sand.

Bending arms with dumbbells

Almost everyone knows where the biceps is located and what exercise it can be pumped up. This is dumbbell curl. It is believed that only men in the gym perform it. But in fact, lifting the biceps helps to tighten the arms and fragile girls.

Technique:

• take dumbbells, stand up straight, feet shoulder-width apart;
• as you exhale, bend your arms at the elbows;
• at the end point, strain the biceps as much as possible;
• then slowly straighten your arms.

When performing the exercise, the body and elbows must be fixed. Lifting dumbbells should be due to the effort of the biceps, and not by inertia.

You can bend your arms alternately or raise your arms at the same time.

Hammer

A similar exercise for biceps is the hammer. It differs from the previous one only in grip. Using this movement, you can better work out the biceps and form its peak.

The execution technique will be the same as with standard bending. But dumbbells should be taken neutral grip. That is thumb must look at the ceiling.

Triceps extension

Many women note that with age, the skin on rear surface hands begin to sag and lose elasticity. Triceps exercises will help to cope with this. One of them is the extension of the arms with a dumbbell.

Technique:

• take a dumbbell and stand up straight;
• raise straight arms above your head;
• while inhaling, bend them at the elbows, feeling the stretch of the triceps;
• elbows should be fixed, you can not spread them to the sides and bring them forward;
• on exhalation, you should straighten your arms with a powerful movement.

You can also do the exercise first with your right hand, and then with your left.

At the same time, the lower back should not sag, otherwise an unnecessary load will fall on it.

Straightening the arm back with a dumbbell

Another exercise for triceps is straightening the arm with a dumbbell back.

Execution technique step by step:

• rest your right knee on a horizontal bench;
• left leg straighten and put back;
• the palm of the right hand is also placed on the bench;
• V left hand take a small dumbbell and bend it at the elbow at a right angle;
• then fully straighten your arm back and linger at the end point for a couple of seconds;
• after returning to the starting position.

You can not do this movement abruptly, otherwise you can damage elbow joint. In order for the triceps to receive the load, the elbow must remain motionless and parallel to the floor.

Lifting dumbbells in front of you and to the sides

When training hands, do not forget about deltoid muscles Oh. They give the shoulders beautiful outlines and make them well-shaped.

Dumbbell lifts in front of you are aimed at the development of the anterior bundle of deltoid muscles. To work through middle beam, you need to perform lifts to the sides. But women shouldn't take too much big weight in this exercise. After all, the growth of the middle deltas leads to an increase in the width of the shoulders.

Front lift technique:

• take dumbbells, straighten up, feet shoulder-width apart;
• as you exhale, raise your arms slightly bent at the elbows in front of you to parallel with the floor;
• fix at the top point for a few seconds;
• then put your hands down.

In the process of execution, you can not swing the body, lifting the dumbbells due to inertia.

Instead of dumbbells, you can use a disc from a barbell weighing 2.5–5 kg.

Women with narrow sloping shoulders and disproportionately wide hips are advised to gradually increase the weight of the weight by performing lifts to the sides.

Push ups

Push-ups are performed with own weight. Therefore, you can do them both at home and in the gym. They involve the muscles not only of the arms, but of almost the entire body: legs, shoulders and abdomen.

Technique:

The body should be kept absolutely straight throughout the exercise. For beginners, most likely, it will be difficult to do push-ups from the floor correctly right away. Therefore, you can start with push-ups from the wall and doing exercises with dumbbells.

It is also worth considering that narrow setting hands, when the elbows go parallel to the body, contributes to the development of triceps. A wide staging with the elbows spread to the sides, it is aimed at working out the pectoral muscles.

Reverse push-ups for triceps

Reverse push-ups target the triceps. They are also performed with their own weight. You only need to find a stable object with a flat surface (chair, bench, cabinet, etc.). It should not be too high.

Technique:

• rest your hands on the edge of the bench, placing your palms shoulder-width apart;
• straighten your legs;
• while inhaling, bend your elbows and slowly lower yourself down;
• when the shoulders become parallel to the floor, and the angles at the elbows are straight, you need to rise due to the effort of the triceps.

The back should move almost close to the support. Elbows cannot be spread out to the sides. To complicate the exercise, you can put your feet on another bench. This option is considered masculine, as it requires enough developed muscles.

Pull-ups

Another exercise for slender hands with own weight - pull-ups. It is usually performed by men. Learning to pull up is harder for girls. To engage the biceps, you need to use a reverse grip. It should not be too narrow and not too wide.

To perform pull-ups at home or in the gym, a horizontal bar must be installed. If the legs touch the floor while hanging, they will need to be slightly bent at the knees.

Technique:

• go to the horizontal bar and take it with the middle reverse grip(palms facing you)
• hang, slightly bending your arms at the elbows, so that the biceps immediately receive the desired load;
• on the exhale, you should pull yourself up so that the chin is higher than the horizontal bar;
• at this point it is worth fixing for 1-2 seconds, feeling the tension of the biceps;
• then lower to the starting position.

Elbows should go parallel to the body, you can not place them to the sides.

To compose effective complex exercises, you need to choose 2-3 for biceps and triceps, as well as 1-2 for the shoulders.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

A set of exercises for practicing at home

Get ready for the fact that there are two pieces of news in the issue of weight loss of arms.

• The first is that there is no weight loss of any one specific part of the body: you will have to play sports anyway, training the whole body and paying a little more attention to the muscles of the hands.
• The second news: you can do it right at home, and some of the exercises can be done without additional accessories like dumbbells.

You can’t start training immediately with exercises for losing weight on your hands; first you need to do a light warm-up.

Spend the one you are used to or adopt ours:

• legs shoulder-width apart, straight arms raise to the sides 90 degrees and make brushes 30 rotational movements clockwise and counterclockwise;
• from the same position, do 15 circular rotations with the whole arm forward and backward;
• move on to jumping: on both legs, jump up, holding your hands in such a way as if you were jumping rope;
• from the position of the legs together, arms along the body, vigorously do jumps with swings for 40-50 seconds: jump - legs to the sides, arms up, starting position.

After the warm-up, go directly to the workout.

So, what exercises without dumbbells can be used to lose weight

1. Push ups- classics of the genre. Rest your hands on the floor, placing your palms exactly under your shoulders, and lower your body parallel to the floor, bending your elbows. If it is difficult, lower your knees and rest them on the floor, it will become easier. Do 2 sets of 10-15 push-ups.
2. Push-ups on a hill. Do push-ups with one hand on the seat of one chair and the other hand on the seat of the second. Socks rest on the floor, the back is straight. Do two sets of 20-25 push-ups.
3. Reverse push-ups from the floor. Sit on the floor, bend your knees and place your hands on the floor behind your back. Raise your pelvis and begin push-ups, bending your elbows at a right angle and straightening your arms again. Do 2 sets of 15-20 reps.

And here are some exercises for weight loss of arms using dumbbells

1. Breeding hands from a semi-squat. Stand with your feet shoulder-width apart and squat deeply so that your shins are perpendicular to the floor. Tilt your torso forward, lower your arms with dumbbells down. Spread your arms with dumbbells to the sides, exhale at the bottom point, inhale at the top. Do 25 repetitions.
2. Pulling hands back. The starting position is the same as in the previous exercise, the arms are bent at the elbows and pressed to the sides. Straighten your arms with dumbbells, pulling back as much as possible, repeat 25 times.
3. Putting hands behind the head. Stand straight, feet shoulder-width apart, hands with dumbbells raised up. Gently bend your elbows, lowering the dumbbells behind your head, then return your arms to the starting position. So repeat 25 times.

Note: we give an average set of exercises, approaches and repetitions. You can add other exercises to this complex or reduce the load. Most importantly, focus on your level of preparation. Just try to do more repetitions each time, at least 1 time.

Remember that you can achieve maximum efficiency only with the right combination of physical activity and healthy eating. Therefore, immediately think about your diet. It should be balanced and complete - this means that it contains enough proteins, fats and carbohydrates, you drink enough water a day, eat fresh vegetables and fruits (especially seasonal ones), eat 3-5 times a day.

Get more advice from Herbalife consultants on how to easily build a healthy, balanced diet.

July 24, 2016, 16:17 2016-07-24

Many women dream of thin arms and shoulders full of grace. But not everyone is the owner of such fragile, beautiful hands. The thing is that it is on the hands that swelling is often observed. In addition, the shoulders, upper arms become precisely those areas where excess fat is deposited. How to be? What exercises to choose for weight loss of hands, so that the result is obvious, not long in coming? Today we have to consider a fairly large set of exercises, the most effective, simple to perform. With such training, girls can provide weight loss for their arms and shoulders directly at home. Don't even have to visit gym.

Many trainers, nutritionists note that just exercises for weight loss of hands are now increasingly in high demand. Indeed, sometimes there is not even a need for general weight loss. A woman has a completely graceful, harmonious figure, a slender waist, but her hands become problematic due to swelling, flabbiness of the skin, and fat. In addition, everyone is well aware that it is appearance hands can accurately determine that a woman is already aged. It remains only to correct this area to look great!

Cause of problems

We will try to identify the main reason why it is the arms, as well as the shoulders, that become problem areas of the body. It is observed that even slim women suffer from overweight. Usually body fat accumulate in the area above the elbow. In some cases, you can see swelling in the area below the elbow. When a person begins to lose weight, he also faces the problem of thick arms. That is, with an active lifestyle, long walks, certain physical activity fat deposits go from the hips and waist, from other areas. But the hands still give out that the woman is not in very good shape. And in the end, such hands, shoulders spoil the impression of the whole figure as a whole!

When women approach older age, become older, the situation is even more aggravated. After all, from the age of thirty it begins to decrease muscle in the hands! Over time, the situation only worsens. The body accumulates more and more fat deposits. Hands simultaneously lose muscle elasticity, become a place for the deposition of fats and fluids. As a result, they look flabby, unkempt and greatly add age visually to their owner.

It is also very important that over time, a person's metabolic process slows down. This means that calories are consumed much more slowly, but fats are deposited faster. Metabolic processes also gradually slow down. It is necessary to always control and total mass body.

How to cope with the fullness of the arms, shoulders?

• Of course, it is necessary to be active, do more sports, increase physical activity.
• In addition, it is necessary to perform special exercises for weight loss of the hands. They give noticeable results in just two to three weeks.
• Also, you should support good shape in general, eat right and avoid the appearance of so-called harmful foods in the diet.
• Walking, cycling, and swimming are useful.

Unfortunately, women are really very worried about the fullness of their hands. They have to give up beautiful clothes with short arms, no sleeves at all. Of course, such restrictions do not benefit the wardrobe, which is already so difficult to compose correctly so that it is harmonious, stylish, and original. The best way out is to take care of yourself, so that later there will be no problems at all.

Easy charging

To begin with, consider a fairly simple set of exercises that will allow you to keep your hands in great shape. Such exercises, if carried out regularly, help to forget about sagging skin, restore tone and elasticity to the hands, and build muscle mass.

You don't even have to go to the gym. Each girl will be able to perform such exercises for weight loss of hands at home.

However, it is worth noting here important point: this technique is mainly focused on working out the upper part of the arms, the area above the elbow. If you have problems with the lower areas, it is better to pick up other exercises. But for most women, such a complex is optimal, since it is the upper zones of the arms, above the elbows, that most often suffer from obesity and swelling.

A simple training algorithm.

1. Stand up straight on a flat surface.
2. Spread your legs shoulder-width apart.
3. Then you need to raise your hands to shoulder level. Turn your palms up with your fingers.
4. Then comes the turn of circular movements with the hands forward. This should take a minute.
5. On next step change direction. You need to do them back. The stage takes the same amount of time.
6. After that, bend your elbows, while leaving your fingers pointing up.
7. Rhythmically move your elbows back and forth at about the same pace. Continue the exercise for at least half a minute. During this period, you perfectly pull up, work out the biceps.
8. In the next step, the elbows should be brought together. Do not forget that we always point our fingers up.
9. Then bring your elbows together up, and then gently return to the starting position. The exercise is for one minute.

If you accustom yourself to repeat such a simple exercise constantly, daily, you will very quickly notice positive changes. Hands will begin to become slender, acquire beautiful sculptural outlines. Flabbiness will disappear, will begin to increase muscle mass and the swelling will go away completely. Hands will be taut, aesthetic.

Exercises for slimming arms, shoulders

Now we will present a set of effective exercises that are aimed at losing weight in the arms and shoulders. For their implementation, practically no equipment is required, you do not have to go to the gym. If you do them regularly, you will get used to it very quickly. Each lesson will be easy, without any problems.

Reverse push-up

This arm slimming exercise is performed on one arm. It provides the elimination of fat deposits on the triceps, on the back of the arm. It is this area that suffers most from the accumulation of edema and fat deposits. The great advantage of such exercises is the achievement of relief, smartness. Flabbiness of the skin will completely disappear, it will become elastic. You can do exercises just on the floor, using an additional stable chair.

The algorithm is simple. Memorize it, and then do everything exactly.

1. You need to sit on the floor, and bring your feet together.
2. Spread your arms shoulder-width apart. The fingers should point towards the hips. Place your feet in front of your hips.
3. Bend your knees, but make sure that your feet do not come off the floor.
4. Raise your hips gently, and straighten your arms. You will need to support your own weight on your hands.
5. Bend your left elbow, and help yourself with your right hand, lean on it. The hips can be lowered, but it is forbidden to touch the floor with them.
6. All the same actions are then repeated, but with the other supporting hand.
   A good solution is to use a chair as a support. Then you will need to take your working hand back a little, fixing it on the seat.

Reverse push-up (with two supporting hands)

This is a surprisingly effective exercise that is actively used by professional athletes for accelerated drying of the body.

You can do it right at home without any special equipment. Hands become elastic, elastic and taut, triceps are developed.

It is more convenient to perform the exercise if you take a chair with high back, sturdy table. When performing exercises, you will smoothly transfer almost the entire body weight to the triceps. It is the correct application of force that is decisive here.

1. The table or chair should be placed as stable as possible.
2. Then stand in front of your support. The distance should be approximately three meters.
3. Turn your back to the anchor point.
4. Spread your arms shoulder-width apart.
5. Rest your hands on the chair seat at the back.
6. The body must be straightened, and the legs gently bent. You should, as it were, sit on the floor with your legs stretched forward, but at the same time lean on the seat and lift your hips, legs above the floor.
7. Slowly return to the starting position.
   It is especially useful to do three approaches, while including 15-20 repetitions in each.

Walking plank (longitudinal)

Exceptional results can be achieved in a short time if you regularly perform the following exercise. You will gently walk in a plank position, stepping with your feet and outstretched arms. Learning to make a fairly complex complex.

1. First you need to take the starting position. This position is called the longitudinal bar. Hands must be kept shoulder-width apart, but the stomach should be well drawn in, tucked in. Remember that the arms should be outstretched. We also lean on socks.
2. Feet, legs along the entire length, firmly press against each other.
3. Point your fingers forward, pull the body into line, place it in one line.
4. Now move your left leg gently to the left. The movement is performed jointly with the left hand. You should fix the position for a couple of seconds, take a break. Hands are crossed - that's how it should be, that's right.
5. Now the same element is to be repeated, but with the right foot, left hand.
6. Slowly return to the starting position when you have already had time to rest a little.
7. Remember that your stomach should always be well tucked up.
8. The next step is to change position again and take a step to the side. Do the elements one by one.
   A good solution is to do the exercise in three sets, at least 10 repetitions. It's a little complicated, but very effective. You will be convinced of this very quickly.

Push-ups (standard)

Excellent results bring standard push-ups. We are all accustomed to this exercise but it turned out to be surprisingly effective. Applies professional athletes when quick drying of the body is needed. Helps to make arms, shoulders thin and beautiful, toned. In the process of performing the element, the pectoral, triceps muscle group is developed.

It will be very convenient to do it right at home, since no additional devices are needed here. You will see how quickly fat deposits disappear due to the involvement of almost the entire body weight in exercise. Hands will quickly begin to please you with harmony, smartness.

It's time to consider a simple algorithm for performing the exercise.

1. First of all, take a lying position on a flat floor.
2. Then you can get up to the starting position for push-ups. In this case, the legs should be brought together. Keep your elbows straight and keep your arms shoulder-width apart.
3. Bend your elbows smoothly. You need to go down to the floor gradually, while you can’t touch the floor with your stomach. And try to pull it in. Please note: push-ups are not so easy, especially in the absence of experience. To get used to it, you can do exercises from your knees for the first days. You will transfer some of your body weight to your legs, which will make the element much easier to perform. Experts recommend doing the exercise ten times in a row, at least two sets. It's even better if you manage three sets with short breaks. If there is not enough experience yet, increase the load gradually. You can choose which push-ups are more convenient for you to do: in a position with hands shoulder-width apart, push-ups are called open, but if you bring your hands together, the push-up will already turn into a closed one.

Push-ups (side classic)

When you need to do exercises for slimming hands for girls at home, classic side push-ups are perfect for them. Of course, this sports element can hardly be called easy, so you need to start it when you are already quite familiar with the usual straight push-ups, doing them without much difficulty.

It's time to consider a detailed algorithm.

1. First, lie down with your stomach down.
2. Take a pose that has already become familiar for push-ups. You need to press your legs against each other. Spread your hands shoulder-width apart. At the same time, make sure that your palms are directed palms forward, and not in different sides. The effectiveness of the exercise largely depends on the correctness of the stance.
3. Key step: you bend the left elbow joint, and smoothly transfer the entire body to the left.
4. Hold the position for a few seconds.
5. Gently return your body to its original position.
6. Now repeat the element, but with a different supporting hand. You will have to slowly bend at the elbow right hand, and smoothly move the whole body to the right.
   If you understand that you still can’t do the exercise well, start with its lightweight version. The first time is allowed to do push-ups from the knees. But then, nevertheless, be sure to switch to the classic performance, because the effect of it is much higher.

Table push-ups

This exercise is very similar classic push-up when it is performed on the floor. It is only necessary to do push-ups with an emphasis on a table or on a rack. The algorithm here is quite simple.

1. You need to stand up straight.
2. Rest your hands on the platform (on a stable table).
3. The legs should be brought together, but the hands can be placed shoulder-width apart.
4. Make sure not to arch your back, while keeping your shoulders straight. This is what helps to maximize the use of the muscles of the hands.
5. Lean your body forward, smoothly bending your arms at the elbow joints.
6. Then slowly return to the original position.

Element Gives excellent results when you need to make your hands sculptural, eliminate swelling and fat deposits from them. When you get used to performing the element, it will begin to be easy for you, you need to do it in three steps, 20 sets each. The result is guaranteed.

Extension of the arms (performed in a sitting position)

This is an effective exercise for slimming arms. They will be taut, gain strength, good relief.

1. Take the weight in hand. A 2.5 liter water bottle is fine.
2. Sit on a chair. Keep your back straight.
3. Raise your weighted hands up.
4. Keep your arms straight.
5. Then hands, together with the weighting agent, smoothly wind behind your back. At the same time, the arms at the elbows are bent.
6. Lower the weight as low as possible.
7. Then slowly raise your arms back to the starting position. Movement should not be abrupt.

Follow the technique, accuracy of execution. It is during extension and flexion that the muscles of the arms are best developed. It is recommended to perform three sets in a row, 15-20 repetitions each.

Scissors

This element fits optimally into the cardio training system. It is effective and provides good results quickly enough. At the same time, the muscles in the arms are optimally tightened not only with outside, but from the inside.

Everything is done quite simply.

1. Get up straight.
2. Raise your hands in front of you at shoulder level. Keep them parallel to the floor.
3. First spread your arms in different directions, and then bring them together. Put your hands together, forming a kind of scissors.
4. Then it remains only to return to its original position.

Be careful. Train more, take the time to complete a set of exercises. It is very important purposefulness, regularity of classes. The result becomes noticeable quickly enough. Do not be afraid that the hands will become overly inflated. They will be graceful, fit.

To make your hands look elegant and touch them as late as possible, you should use effective exercises for losing weight on your hands. Hands, especially their lower part, quickly become flabby if you do not train the problem area.

If you want a quick response. Best Exercises for weight loss of shoulders and arms at home, these are: simple push-ups, reverse push-ups, push-ups from the object, rotation of the wrists with a load.

There are many methods to beat the weight loss of arms and shoulders at home. To do this, you need to know three basic rules by which the body of any woman will always be slim and in good shape.

1. Proper nutrition.
2. Regular.
3. The use of aids.

It is quite possible to give arms and elasticity, and grace to shoulders, even without visiting the gym and exercising on special equipment. It is enough to develop a personal course of exercises that will focus on the main problem areas.

IMPORTANT! Training should be cyclical. Being engaged a couple of times a week, and not denying yourself fatty foods, it will be problematic to achieve the effect.

Main problems and their causes

To choose a successful set of training, you first need to identify the main problems and their solutions. Not only people who are overweight, but also those who move little are inclined to the fullness of their hands. A popular problem is when a person has an excellent metabolism, and in principle he does not get fat, his hands do not look the best. To change position, you need a set of workouts that will help tighten muscles, drive off excess fat and give arms and forearms a graceful shape.

If a person is active enough, but still observes problems in his hands, you should first review your diet. Fat deposits can appear due to the use of junk food. Daily activity produces the burning of excess fat of the entire body, but when the hands are little involved in this process, the main blow falls on them.

Do not forget that you need not only to cope with the problem, but also to prevent its reappearance. This will help to continue training, even after receiving the result and consolidating it. additional funds in the form of scrubs.

Let's define the main reasons and their solution:

1. Improper nutrition is a balanced diet.
2. Decrease in activity - the regularity of classes and a set of exercises.
3. Auxiliary substances - the finishing touch.

Reverse push-ups on one arm

For this exercise, you need a support in the form of a table or chair.

Execution process

The object on which the support goes should be as stable as possible. Take a position opposite the object, at least two meters away. Turn your back to the object and place your hands on it. shoulder width. Make inclinations to the object by bending your arms at the elbows. Immediately there will be a feeling of tension in the entire body, but the main load will be taken by the muscles of the hands. Start with 5 reps and gradually increase the number of reps.

A few videos on the topic:

Effect

Due to the weight own body there is a large load on the triceps and forearm. This allows you to use the main muscles of the hands, burn fat deposits and give relief to the lines. In a week, catch up with the number of slopes to 20-25, and after 10 days the result will be noticeable.

Simple push ups

For this exercise, no additional devices are needed, only a flat floor surface and a boost of energy.

Execution process

Take an emphasis lying down. Feet together, arms shoulder-width apart, and back straight. Start with 5 pushups at a time. The exercise must be done slowly. First, lift your own body weight with your hands, then lower it. The body should not touch the surface, but should always be in a suspended state. It is important to monitor your breathing and perform the exercise as correctly as possible.

Effect

The main impact is pectoral muscle and shoulder area. Fat burning occurs due to the tension of the whole body. The arms and back will acquire the elegance of forms. Perform two approaches a day, 10 times.

Side push-ups

For this exercise, no additional devices are needed, only a flat floor surface and a boost of energy. To make the process more comfortable, you can use musical accompaniment.

Execution process

You need to lie on your stomach. Palms on the floor. Feet together, arms shoulder-width apart, and back straight. Start with 5 push-ups at a time, increasing the load with each session. The exercise must be done slowly. Then comes the flexion of the left elbow and the tilt of the body to the left. After the body has returned to its original position, repeat the technique with the right elbow.

Effect

The exercise is difficult, but gives good result for a short period. The muscles of the back, arms and shoulders are involved. If the exercise immediately seems difficult, you can carry out the first workouts on your knees. In a couple of weeks, the hands and forearms will return to normal.

Push-ups from an object

Effective Exercises slimming arms can be arranged with a support. For this exercise, you need additional devices in the form of a chair or table. Such push-ups are similar to the usual exercises of that plan on the floor. The only difference is that it is performed from a standing position.

Execution process

The distance to the object must be at least one meter. Focus on an object from a standing position. Feet together, arms shoulder-width apart, and back straight. Start with 5 push-ups at a time, increasing the load with each session. Do the slopes as deeply as possible, then return to the starting position. If there are no difficulties in performing the exercise, then it is worth doing several approaches at a time. Some people bend their knees during this exercise - this is not right!

Effect

Due to the fact that the back and shoulders do not change their position and remain even, there is a great emphasis on the muscles of the arms. Their reductions allow you to burn excess fat as much as possible and produce a tightening of the skin.

Working with the wrists

Exercises where the wrists are most involved will allow the arms to lose weight in a short period of time. For the effectiveness of the exercise, it is worth using aids in the form of small dumbbells or 250 ml bottles.

Execution process

Get dumbbells weighing no more than 500 grams or take two bottles filled with water. Take a straight stance and take auxiliary items in your hands. Spread your arms with dumbbells or bottles to the sides. Start rotating your wrists first in one direction, then in the opposite direction. The duration of one rotation is not less than a minute. If the exercises do not cause any particular difficulties, then several approaches can be done.

Effect

Thanks to this, there is a weight loss of the arms and shoulders at the same time. Strengthens the structure of the skin and tones the entire body.

Cardio

Lose weight with light exercise. Cardio, despite being considered light exercise and do not carry a large expenditure of energy, are very effective and can bring the arms and shoulders into shape in a short time. Stand straight, feet shoulder-width apart, the action is only with your hands. This exercise can be done in several ways.

Method number 1

Wave your hands alternately: first up, then down. If one hand is pointing up, then the other falls into them.

Method number 2

First, swings are made about chest, then the arms are spread apart. The exercise is cyclical.

Method number 3

Circular rotations hands. The lesson involves both hands at once. Circular movements must be simultaneous, simulating a helicopter propeller.

Effect

Each of these exercises requires several approaches. Watch your breath. Don't let your hand movement be chaotic. In this case, the area of ​​the deltoid muscles, shoulders and chest will take part in the process.

Proper nutrition

To obtain effective weight loss hands in a short period, gymnastics in conjunction with a balanced diet can help. To achieve harmony, you need not only intense training but also diet. Follow a few basic rules and you will never be overweight.

1. Drink more pure water. Always drink a glass of water at room temperature when you wake up.
2. Avoid foods that contain a large number of Sahara.
3. Eliminate baked goods and muffins. Replace them with Armenian lavash and diet bread.
4. Cut down on the amount of sweets you eat.
5. Eat more vegetables too.
6. Introduce Siberian and fermented milk products into your diet.
7. Do not eat fast food and store-bought products that say "0% calories".
8. Lead an active lifestyle and walk more often fresh air.
9. During sports training, do not overload and watch.
10. Minimize the use of alcoholic products.

Auxiliaries

Sports training and a balanced diet will help keep the body in constant tone and be proud slim body but there are other ways you can help yourself achieve perfection.

1. Cold and hot shower. Take it in the morning and after active classes.
2. Saunas and baths. Heating the body promotes rapid fat burning and the removal of harmful substances from the body.
3. Warming scrubs, creams and masks. They are actively used during training. They allow you to burn fat much more efficiently.
4. Warm drinks. They can be made with ginger root, cinnamon, red pepper and lemon. One glass of this tea before training will increase the number of calories burned during exercise.
5. Wraps. There are many variations of them. Such a tool helps in the fight against excess weight. They can be used daily. Use only natural ingredients and cling film.
6. Apart from sports training, you can get carried away cycling or other sports.
7. fall in love leisure.
8. . Even ordinary massage movements in the shower with a hard sponge help to lose weight and transform the skin.
9. Get more vitamins. There are many of them in healthy food, but pharmaceutical preparations can also be used.
10. Healthy sleep has always been a positive factor in the fight against excess weight. Don't cut your sleep hours. Rest at least 7-8 hours a day.

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