How to pump up the inside of the arm. Home set of procedures on how to tighten the skin on the hands most effectively

09.10.201927.05.2017

Age-related changes, rapid weight gain and rapid weight loss negatively affect the human body. In the absence of proper care, regular training and proper nutrition, over time, the skin and muscles lose their tone. Hands primarily give out the age and lifestyle of a person. Therefore, in order to maintain a good physical form for this part of the body, a separate set of effective exercises is required.

When building a system of physical activity for the muscles of the hands, one should not forget about the importance of observing certain rules:

Drinking water is the basis for health, since it is it that has a significant effect on the body as a whole, helps to eliminate harmful components, stimulates metabolism, and activates work. internal organs, makes the skin supple and toned. It is believed that daily rate water consumption is 2 liters.
Nutrition. What we eat affects the state of the whole organism: starting from appearance and the work of organs and ending nervous system and mood. It is recommended to determine the optimal diet for yourself and follow it daily.
Sport. It is necessary to resort to training not only in those moments when you are not satisfied own body or have health problems. Sports must be present in Everyday life: morning work-out, periodic strength training, yoga and meditation if possible. About the benefits exercise everyone knows, but not everyone can overcome themselves and set aside an hour a day for sports, which in the future negatively affects the state of the body.
Rejection of bad habits. You don't even need to say anything here. Hundreds of films have been made and thousands of books have been written about the harm that alcohol, nicotine and drugs cause to human health. It all depends on your willpower and desire to live life to the fullest.
Avoidance of stress. Nervous shocks negatively affect the human condition. Sometimes stress can undermine health, impair immunity and, accordingly, adversely affect the appearance. Most the right way get rid of them - takes everything calmer and does not make a tragedy out of a trifle.

Drinking enough water proper nutrition, giving up bad habits and playing sports will help maintain youth and health of the body

To tighten the skin of the hands, it is necessary to perform a certain set of exercises, which consists of the following steps:

Warm up. Not a single workout is complete without it. Warming up prevents damage to muscles and tissues, prepares the body for the upcoming load.
Strengthening the biceps. This muscle is located on the inside of the shoulder.
Triceps strengthening. This muscle group is located on the outer part of the shoulder.
Stretching. It is needed in order to relax the muscles that were involved during exercise. Stretching reduces the likelihood pain after training, prevents the development of muscle diseases and injuries.

In the process of training, it is recommended to resort to the help of simulators (for example, ordinary dumbbells). They contribute to a more thorough study of areas that are least involved in everyday life. If you didn’t find dumbbells at home, you can buy them at a sports store or replace them with similar weights (what your imagination is enough for, for example, these can be bottles filled with sand).

Warm up

It is enough to allocate 10-15 minutes for a warm-up. In the process, all the muscles to which further training is directed should be involved. If you neglect the stage, then it is likely to pull the muscle, ligament rupture is possible, and if you regularly refuse warm-up exercises, joint pain will begin. A warm-up is carried out immediately before the main complex. This does not require any simulators or auxiliary items. All you need is your body. It is not recommended to eat less than an hour before the stage is completed.

The warm-up includes several exercises:

We start with the hands. Despite the fact that this part of the body is little involved in further manipulations, the hands are actually quite fragile, and even ordinary stretching can lead to big problem. To protect yourself, you must do the following:
Let's move on to the elbows. It is also one of the most traumatic parts of the body (due to the presence of a mobile joint). Before doing the exercises, you need to carefully work out this area:
We stretch the shoulder girdle with the help of jerks. This exercise allows you to warm up not only the muscles of the arms, but also the back, which will also be involved in the implementation of the main complex:
Stretch the shoulder joint. Problems with shoulder joint can be detrimental to the neck and head. That is why the warm-up should be carried out carefully, without sudden movements:

Biceps exercises

This type of exercise is enough to perform 1-2 times a week. More frequent workouts will not speed up the result, but can damage the muscles. Since in everyday life a person exerts an insufficient load on the biceps, the body simply will not have time to recover, the hands will start to hurt a lot, and even muscle diseases may develop.

Training for biceps includes the following exercises:

Bending the arms at the elbow with dumbbells (or other weights). This exercise can rightly be considered basic, it allows you to fully use inner part hands, and it is on it that similar types of loads are based:
Push ups wide grip. Such push-ups are considered quite simple to perform due to the small amplitude of movements. The main thing - do not allow a strong deflection in the back. This type of push-up involves the entire inside of the arm and pectoral muscles:
Lifting the dumbbell with both hands. If you do not want to pump your arms, a weight of 5 kilograms is enough:
Lifting a dumbbell from a sitting position. Unlike a similar exercise performed while standing, this position involves the back, which must be strengthened, since its muscles also affect the firmness and elasticity of the skin of the hands:

Triceps exercises

With sagging of this muscle group, the skin of the hands sags. Accordingly, the overall appearance deteriorates. Triceps occupies a fairly large area of the back of the shoulder, and therefore there are quite a few exercises that affect it.

Consider the most effective and common of them:

Incline dumbbell raise. As you do so, you should feel tension across the entire back of your shoulder. It is also worth making sure that the deflection in the back is not too strong, as this is fraught with scoliosis:
Putting hands behind the head. Be careful with the choice of the weight of the weighting material. It is recommended to start with light weights, and then gradually increase them:
Back push-ups. You can take any object convenient for you as a support, but pay attention to its height. You should not choose a support that is higher than the level of your knees, so you can perform the exercise as efficiently and safely as possible:
Push ups narrow grip. This is one of the most difficult push-ups. If you can’t do them right away, for a start, take the lying emphasis with emphasis on your knees, gradually you can switch to emphasis on socks:
Putting hands behind the head from a prone position. This exercise can be performed both on the floor and on a bench, bed or other comfortable surface. Do not overdo it with extra weight, so as not to earn an injury:

Arm stretch

This stage of training involves the arbitrary performance of exercises aimed at stretching and relaxing tense muscles. There is no strictly defined list of actions here, you can even perform arbitrary manipulations, the main thing is that you feel the effect. To the most popular species stretch marks include:

Lock. Both hands need to be brought behind the back (one from above, the other from below). Clutch them into the lock and stay in this position for 10-15 seconds. As a result - relaxation of the shoulder joint, a slight tingling in the back. This exercise alone can replace a dozen actions with the shoulder joint or shoulder muscles.
Biceps stretch. You will need a wall or other flat surface for this exercise. Stand with your right side against the wall, rest against it with your right hand, slightly moving back. Turn the body to the left without taking your hands off the wall. Then repeat the manipulation in the opposite direction. The exercise is aimed at stretching the entire inner surface of the arm, in particular, the biceps.
Triceps stretch. Raise your right hand, bend at the elbow and touch the left shoulder blade. With the other hand, pull the working arm by the elbow to the left. Then repeat the described manipulations in the opposite direction. Exercise should be performed carefully so as not to damage the joints and not to tighten the muscles.

Video: hand workout at home

To achieve the desired result, it is not necessary to perform all of the above exercises. Choose the best for you, including warm-up and stretching. The main condition is regular training. Only with this approach, the effect will really be noticeable.

Do not try to load yourself to the maximum and train to exhaustion. You can’t rush the result, otherwise you won’t get beautiful hands, but health problems.

Remember: everything takes time and a little patience. The simplest thing is to stop chasing results, then you yourself will not notice how time flies, and you achieve what you want.

Exercise at least once a week (2-3 is possible), preferably at the same time of day, so that your body gets used to physical activity as quickly as possible.

Contraindications to the implementation of the complex

The complex is contraindicated for people suffering from diabetes - it is possible to feel worse, raise blood sugar levels.
If you suffered an injury less than 3 months ago, you should stop exercising or limit yourself to exercises with a minimum load, as there is a risk of damage to newly healed joints and tissues.
Pregnant women at any time should refrain from such physical activity in order to avoid the threat of miscarriage or damage to the fetus.
Unstable work of internal organs (in particular, the heart). In the presence of any acute or chronic disease, training should be agreed with the attending physician.

In any case, if you have health complaints or doubts that a set of exercises is safe for you, discuss this issue with a specialist.

Regular exercise guarantees you the beauty and fit of your hands at any age. Apart from physical activity, the condition of our body and appearance is influenced by certain factors, such as: proper nutrition, drinking enough water, the absence of bad habits and peace of mind. Do not overstrain your body, and then the result will be extremely positive.

The inner surface of the shoulder is a problem area for many women. But do not give up, but it is better to direct all efforts to strengthen this area. Before the New Year holidays, when you want to wear the most beautiful open dress, this is especially true.

Hands of gold

The shoulder area is predisposed to the accumulation of body fat. Over time, hands become flabby appearance, become similar. As trainers and cosmetologists say, on chicken wings. The same thing happens if abruptly: the fat goes away, and the skin hangs ugly. There are several effective exercises specifically for this area. For example, extension of arms with dumbbells from behind the head. Raise your hand with a dumbbell vertically up. Bend your arm at the elbow and place it behind your head. Keeping the top of your arm in a stationary position, tighten your triceps and, straightening your arm, slowly raise the dumbbell. Movement should only be elbow joint, all other parts of the body are motionless. As soon as the arm is fully extended. Pause for 1-2 seconds and with an exhalation, tighten your triceps even more. Gently bend your arm and, holding the muscle in tension, return it to initial position.

FORCE OF GRAVITY

With age, the skin loses collagen and elastin, which helped it to contract as needed. As soon as the synthesis of these substances decreases, the skin loses its tone. Therefore, in combination with physical exercises, you need to use special means for the body, making it more dense. For example, anti-cellulite and lifting creams. Contrast showers and douches also increase skin elasticity. Well toned rubbing with ice, wraps - oil or seaweed, they can be alternated or applied in separate courses of 10-20 sessions every other day 2 times a year. It is not necessary to go to the salon, you can purchase professional body wrap mixtures and use them at home.

On a note

It is useful to add to your list of workouts and classes in the pool - they speed up metabolic processes, make the skin more toned. Important point: water gives a noticeable load on the hands, but it does not load the spine and joints.

For arm exercises to be effective, you need to do 25-30 repetitions. Accordingly, the weight of the dumbbells should be such that you can do everything without special efforts. If you practice at home, you can use water bottles. If you notice that you are freely doing 35 repetitions, then it's time to increase the load.

Exercises performed in static tension help to tighten the back and inner surface of the arms well. You will have to do almost nothing: gently round your arms, raise them in front of you and hold them at chest level. Despite the apparent simplicity, at first it is quite difficult to keep your hands in this position even for a few minutes. Try to repeat this exercise every day, gradually increasing the time to 70-75 minutes.

The triceps area deservedly belongs to the problem areas. Almost every second woman who has lost weight considers her hands to be her weak link. Having connected fitness, do not forget about vitamin recharging. Foods rich in vitamin A will help add elasticity to the skin: dried apricots, peaches, green peas.

ACTIVE POSITION

Of the salon procedures, laser nanoperforation helps to improve skin tone: with the help of an apparatus, tens of thousands of the finest microchannels are “pierced” on the skin. Such an impact makes the cells work with a vengeance, starting the regeneration processes. As a result, the skin is completely renewed, tightened, and becomes more elastic. Initially, redness may occur, it will disappear within 2-3 days, peeling can last about a week. The effect of the procedure appears gradually, intensifying during the year.

MASSAGE ROOM

Another way to increase elasticity in this area is massage. It helps to improve blood circulation, and hence the nutrition of the skin. You can carry it out on your own, using special lifting tools, or in the salon. A massage with mummy has a good effect. This substance does not dissolve in oil or greasy cream. Therefore, the tablet or powder must first be soaked in a small amount of warm water, and then mixed with the cream. If you do not like the smell of mummy, you can add aromatic oils - for example, mint, orange or fir: they go well together. If you have no contraindications (diseases of the veins), you can do a vacuum massage at home. Special jars for it are sold in pharmacies. You just need to be careful, as the skin of the hands in these places is delicate and it can be damaged by too active exposure.

PULL-PULL

If none of the above helps, then you can always resort to the services of plastic surgeons. True, and here everything is not easy. Brachioplasty (skin tightening in the shoulder area) is a rather painful operation, and it is usually required to perform it several times, sometimes in combination with liposuction. During the operation, excess sagging skin is removed. The surgeon makes an incision from the armpit to the elbow with inside shoulder, then excised all excess fat and skin. After such an operation, traces remain, although over time the scars fade. The stitches are removed after two weeks, compression underwear must be worn for a month, and after one and a half to two months, sports are allowed.

Why does the skin on the hands sag

You can get rid of sagging skin with the help of physical exercises.

A number of reasons can contribute to sagging skin of the hands:

Hand skin aging After about 27 years, the body begins to slow down the production of collagen and elastane, which are responsible for skin tone, especially as delicate as on the forearms. Skin cells are more slowly saturated with oxygen, as a result of which the skin is overstretched.
Reduction or complete rejection of physical activity: if a woman does not perform special physical exercises that are aimed at maintaining muscle tone, the skin begins to stretch and sag. Therefore, it is so important to conduct regular training, doing exercises for the hands, both in the gym and at home, so that the skin does not hang.
Prolonged exposure to ultraviolet rays: in this case, the skin of the hands loses the elasticity given to it by nature, as a result of which its appearance deteriorates.
Sudden weight loss: a person who was overweight, and then abruptly dropped it, is sure to face the problem of sagging skin.

It arises because the skin simply does not have time to transform, it is more accustomed to being in a stretched state, as it was when it covered a large fat volume.

Availability excess weight: this factor can also contribute to sagging of the skin of the hands, because the fat deposits do not have a shape and a clear relief, and the skin in this area is quite delicate.

Note! Skin that sags as a result sudden weight loss, not only does not look too aesthetically pleasing, it ages and dries out quite quickly, and therefore requires additional gentle care.

Hand exercises

Many women, working out in the gym, mistakenly deprive the area of \u200b\u200bthe arms, believing, and unreasonably, that this way the biceps will take on a masculine shape.

In fact, to achieve the effect of pumped male shoulders is not so easy, it requires a lot of attention strength training with heavy weights.

What exercises for the hands so that the skin does not hang are recommended for performing by the fair sex?

There are a number of workouts that, under conditions of regular performance, even at home, will significantly improve the appearance of the skin and tighten it by strengthening the muscles of the hands.

Strength exercises for hands

All exercises must be performed competently, regularly and gradually. only in this way you can achieve the desired result.

Important to remember! Any training must necessarily begin with a warm-up, which is designed to prepare the muscles for a future load and stretch them a little, warming up.

Warming up prevents injury during exercise.

This approach helps to eliminate the possibility of injury during training.

The warm-up should be carried out as follows:

For about 2 minutes, you need to twist your hands clockwise and counterclockwise.
Raise your hands and pull them up.
Stretch your arms in front of you, stretch, then spread them and stretch again with effort.
Within 1.5-2 minutes, quickly bend and unbend the elbow joints.

Now you can start the actual workout.

Biceps training goes like this:

you need to spread your legs approximately at shoulder level, bend them slightly at the knees;

shoulder blades should be brought to the center of the back;

pick up dumbbells and lower them along the body;

slowly raise your arms to the bend of the elbow and also slowly lower them down, do 15 repetitions.

To work out the triceps, you need:

leave the original position unchanged;
raise one hand, with the weighting agent clamped in it, to the upward position;
turn the palm away from you;
bend and unbend the elbow up, repeat 15 times for each arm.

Dumbbell exercises work great with the triceps muscles.

Such exercises for the hands help especially effectively so that the skin does not hang:

take a gymnastic elastic band and attach its end to the wall;
stand with your back to the wall, put your hands back and grab the attached elastic band;
stretching the elastic band, you need to straighten your arms up in front of you, repeat 10 times in 2 sets.

exercise with gymnastic rubber band works not only with the muscles of the hands, but also with the dorsal.

Push ups

Enough effectively act in the fight against stretched skin of the hands, push-ups, allowing you to quickly give the missing tone to the muscles of the hands and everything shoulder girdle, resulting in the skin acquires the desired shape.

Note! General rule for different types of push-ups, the following will happen: you need to go down rather slowly, trying to make it lower than it seems possible.

Classic push-ups are performed like this:

you need to get down on the floor, rest your arms and legs apart on the floor;
slowly lower and rise, trying not to spread your legs (if the exercise is too difficult, you can put your legs bent at the knees on the floor);
repeat 15 times.

Scheme of the usual bench press.

French Press:

sit on a chair;
take a dumbbell and hold it with both hands;
put a dumbbell behind your head, press your elbows to your head;
perform alternately with each hand;
repeat 10 times.

Exercise for hands with dumbbells.

Bench press:

lie on a bench, put your feet on the floor;
bend arms with weighting agents and lift them up;
on the exhale, straighten the arms, on the inhale, return to the place;
do 15 reps.

In the fight against sagging skin of the hands, it is necessary to perform a bench press.

Reverse press:

put your hands back and grab the edge of the seat;
keep the pelvis at the level of the seat, and legs bent;
inhale and bend your arms and lower your torso to a position parallel to the bench;
linger for a moment;
exhale and slowly come back;
repeat 10 times.

Reverse press helps to eliminate sagging skin on the hands.

Performing exercises for the hands so that the skin does not hang, do not forget about the obligatory stretching after training.

You need to put your feet shoulder-width apart and lean to the right and left, while stretching your arm to the side with force, behind your head. Each slope must be done slowly. carefully feeling the tension and relaxation of each muscle.

Stretching after a workout enhances the effect of training.

You need to perform exercises regularly, giving training at least 30 minutes daily, this is the only way to achieve the desired effect.

Contraindications to exercise

Arm exercises that allow you to tighten the muscles and ensure that the skin does not hang will undoubtedly benefit.

However, before you start training, you need to familiarize yourself with the contraindications that such activities have:

the presence of hypertension or arrhythmia;
transferred heart attack;
various diseases of the spinal column;
diabetes mellitus and thyroid disease.

Even if a person suffers from one of the diseases listed above, do not be upset.

Restore the beautiful tightened skin on the forearms, you just need to use alternative methods.

There are many alternative methods which will help keep the skin of the hands toned and supple.

The main mistakes in training

Performing exercises that allow you to do a lot so that the skin of the hands does not hang, it is important to observe all the subtleties of training so that the process brings only positive results.

Experienced coaches indicate the following list of mistakes made by beginners:

To make up for the lost adipose tissue or to level its absence, you need to fill this space under the skin with muscle mass.

But to build muscle, you need to consistently load the triceps and biceps, and weight of dumbbells should be from 5 kilograms, or even more, if individual characteristics of a person allow.

The weight of dumbbells should be from 5 kg.

If you train with smaller weights, they may not bring the desired result.

In contrast to the above, it should be noted that too frequent training with big weights may not pump up, but only deplete and weaken the muscles of the hands.

Muscles that have not had time to recover will not grow qualitatively.

That is why it is important to practice not every day, but periodically, preferably every other day, ideally three times a week.

During training, and even after them, you should not adhere to strict diets. Nutrition should be clearly balanced in terms of the content of useful minerals and vitamins.

Otherwise exercise stress will not benefit the body, but will become a kind of stressful situation. In this case, the problem can only get worse, the skin will lose its elasticity even more.

Achieving that the so that the skin of the hands does not hang, it is necessary to perform strength exercises for competent pumping of muscles.

Do not neglect muscle stretching exercises, which is both a good preparation for the start of classes, and an excellent end to a workout. It allows you to warm up the muscles before exercise and stretch them after exercise.

It is important to pay close attention to the diet in order to prevent weight gain, which will again stretch the delicate skin of the hands and will negate all the efforts made to restore its appearance.

Maintaining a proper diet helps beautiful figure and healthy state of the body.

Important! Be sure to follow the correct diet:

forget about eating fried and salty foods;
among meat products, preference should be given to chicken meat and dietary turkey;
if possible, you need to eat as many fruits and vegetables as possible;
a prerequisite is increased water intake.

Prevention of sagging skin

To prevent sagging of the skin of the hands, the following preventive measures help very well:

dietary adjustment, in which foods that retain water in the body are excluded from the diet;
it is mandatory to consume daily fresh fruits, herbs and vegetables containing vitamin A and E, which are extremely beneficial for the skin;
you can apply the above vitamins in liquid form to the skin of the hands, adding them to the creams used for massage.

It is important that the skin receives the full range of vitamins, both through food and creams.

Additional procedures

You can give muscle tone by performing specially selected exercises for the hands so that the skin does not hang, combining them with various methods of strengthening the skin structure:

the use of creams;

This procedure will be especially useful when sagging skin is caused by a lack of collagen and elastane in the skin.

It is nourishing creams that can significantly reduce the external manifestations of this problem, it is enough just to apply them on an ongoing basis.

hand wraps;

They can work real miracles, they are able not only to moisturize the skin of the hands, giving it the necessary nutrients in the form of vitamins, but also to give the skin of the hands elasticity and firmness.

Wrapping can be done at home.

Moreover, not only expensive salon procedures, but also home wrapping methods will help to tighten your arms.

regular peeling of the skin of the hands;

This procedure allows you to remove dead skin particles, so that the skin becomes soft and velvety. Improves the structure of the skin better side her appearance changes.

contrast shower aimed at the skin of the hands;

A contrast shower for hands promotes accelerated cell renewal.

He can work real miracles. The rapid change in temperature from icy to scorching hot allows you to significantly speed up blood circulation inside the skin, due to which there is a complete renewal of cells.

application of hand massage;

Massage helps to get rid of sagging skin.

This the procedure must be performed with the obligatory use of a fatty cream, or you can do a massage in the shower with a hard washcloth.

sometimes the skin sags due to dehydration;

In this case, you can get good results if you establish a drinking regimen during the day.

In the case when other methods do not give results, only plastic surgery can offer a way out, where skin tightening will be carried out by surgery.

Exercises for sagging skin on the hands, in detail in the video:

Do you want beautiful hands in two weeks? Watch video.

Hand massage against sagging skin. Watch in the video:

One of the most ridiculous and unpleasant feelings is when your hand continues to “wave” goodbye to someone after you have already stopped moving it. If this feeling is familiar to you firsthand, then you will understand how important the topic we have raised today is.

So, if you have flabby arm muscles and your skin hangs down like bat wings, this is very unpleasant and ugly, and you definitely need to get rid of such a disgrace. The main thing is to sincerely want this and tune in to the result, and we will tell you how to do it as quickly and efficiently as possible.

How to tighten arm muscles #1. Hand circles: Let's start the battle for toned and beautiful hands with this simple, but effective exercise. Starting position - standing, feet shoulder-width apart. Raise your arms to shoulder level and spread them out to the sides. Begin to rotate your arms in a clockwise direction and try to ensure that the movements are dynamic and the muscles tense. Change the direction of rotation after 30 seconds. Keep doing this exercise with a periodic change in the direction of rotation for several minutes - until you feel a burning sensation in the muscles. If this exercise is easy for you, pick up dumbbells of the appropriate weight.

How to tighten arm muscles №2. Reverse push-ups: starting position - sitting on the floor, hands down along the line of the hips, palms on the floor, fingers looking in the same direction as the toes. We tear off the buttocks from the floor, in this position the emphasis is on the hands and feet. On inspiration, we bend our elbows and lower the buttocks to the floor, but do not touch it, while exhaling we straighten our arms and “push” the body up. Elbows should be bent at an angle of no more and no less than 90 degrees. Repeat the exercise for a minute or more - until the muscles burn.

How to tighten arm muscles No.3. Pulsating Pyramid: Starting position - standing or sitting on a fitball, arms extended forward and folded together, stomach tightened, back straight. Bend your arms at a 90-degree angle and begin to make quick pulsating movements with them up and back. Do not lower your arms, bending them at an angle of less than 90 degrees, make sure that they are tightly pressed against each other. To enhance the effect, hold a weighted Pilates ball between your elbows. Repeat the exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles No.4. Triceps Sliding Pushups: Starting position - on all fours, palms rest on plastic plates or rags (here it is important that the surface under the palms is not rough for a smoother glide). On exhalation, we begin to smoothly divert the straight line right hand forward and to the right as far as possible, the left arm is pressed to the side and smoothly bends at the elbow to an angle of 90 degrees. On exhalation, we return the right hand to its place, vigorously straightening left hand. Repeat the same on the other side. During the exercise, the body is tense, the stomach is pulled in, the hips do not “sag”.

Do this exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles №5. Squat Arm Rotation: starting position - legs wider than shoulders, knees bent at an angle of 90 degrees, buttocks lowered as if you were sitting on an invisible chair. The back is straight, the stomach is tightened, the weight of the body is transferred to the heels. The palms are clenched into fists and are in front of the face. Raise your arms bent at the elbows to the level of your forehead and begin to rotate your fists clockwise as quickly as possible, while the elbows “look” to the sides. Rotate the minute clockwise and the minute in the opposite direction. We perform the entire cycle until a burning sensation in the muscles appears.

How to tighten arm muscles №6. Push-ups "from the shoulders": Starting position - stand face down, leaning on straight arms and legs, the pose resembles an inverted “v.” As you exhale, begin to bend your elbows, moving your body weight onto your hands, try to lower your forehead to the floor as low as possible. As you exhale, straighten your arms with a springy movement.

Are you used to buying dresses with sleeves at least to the elbow? Are you afraid of open sundresses like fire? Let's try to guess: you are not satisfied with the way your hands look. More precisely, their upper part is where, with age or due to sudden weight loss, the skin treacherously sags.

We propose to declare a fight with this problem area right now! Our article contains the most useful exercises for an arm lift at home, which we could find on the Internet. Your task is to learn and put into practice!

Immediately, before they forget - a few important nuances how to do exercises for sagging hands:

Work smoothly, without sudden movements and jerks. This is important: in this way, the muscle will not only be pumped, but also stretched, thanks to which the hands will acquire a beautiful shape.
Follow your breath: exhale - at the moment of muscle effort.
Train three to four times a week.
Repeat each exercise fifteen times, do two sets with a minute break.

Saggy Arm Exercises - For Women Ready to Work on Themselves

An excellent workout that will help in a fairly short time to tighten the triceps. To see the first results, it is enough to practice regularly for just a couple of weeks.

The complex consists of five exercises for the inside of the hands. You can perform them in any order, but always in full force!

We spread our hands

The exercise is very simple, but incredibly useful. And its main advantage is that you can do it almost anywhere, the main thing is to have dumbbells with you. Or any other items that can be used as dumbbells. For example, bottles of sand or water.

It's easy to do, like all great things. You need to stand straight and steady, with your legs slightly apart. In each hand - an impromptu or real dumbbell. It is necessary to take out straight arms first forward, then to the side and then down. All this is done slowly, on two counts. You need to repeat at least fifteen times. The load can and should be gradually increased.

Push-ups next to a chair

What equipment is required to perform this arm lift exercise is clear from the name itself. By the way, at first, the chair can be placed close to the wall so that it does not move.

The execution scheme is as follows. You need to turn your back to the projectile, put your hands back and put on the seat. Shoulders - straight, buttocks - as close to the chair as possible. Take one or two steps forward with your feet.

Inhaling, you need to sit down as deeply as possible. Exhaling - return to the starting position. To complicate the exercise, the legs can be straightened.

Push up on the side

This version of the exercise from sagging arms is difficult, but really effective. Therefore, you will have to sweat a lot if you want your hands to be beautiful.

How to do? It's simple: you need to sit on the floor, but not with the whole booty, but only on one side. Bend your legs at the knees so that they are perpendicular to the rest of the body. One hand is on the back of the head, the other is used as a fulcrum. The back is as flat as possible.

We do push-ups lying down

What are push-ups and how to perform them correctly, all our readers probably know. And those who are not versed in this matter can draw useful information.

Need to be done classic push-ups on socks or knees, with one condition - the elbows are not bred to the side, but pressed as tightly as possible to the body. You need to repeat, according to tradition, at least a dozen times.

Push-ups on the side on the other hand

An excellent exercise for women: for beautiful arms and for a perfect tummy at the same time. The meaning is the same as with the previous side push-up, only this time the opposite hand is used. Lie on your side, legs in line, lower hand hugs the stomach, the upper one rests on the floor. It is she who needs to be bent when doing push-ups. If possible, do fifteen repetitions.

A couple more great exercises for the hands so that the skin does not hang

A cool exercise for flabby arms is for women who love working with dumbbells. More precisely, in this case, with one. Yes, yes, we need one dumbbell with a relatively large weight. It must be held with both hands. When performing the exercise, it is necessary to put a dumbbell behind your head, bending your elbows so that they look at the ceiling. And then - straighten your arms, while keeping your forearms perpendicular to the floor. Important: hands should be kept close to the head, and movements should be performed along the same trajectory all the time.
Simple and well-known to everyone, but no less effective exercise. All you need is dumbbells weighing up to three kilograms. They need to be taken reverse grip, palms up, arms slightly forward, back straight. The next task is to direct the dumbbells to the chest, bending the arms at the elbows.

Forget what sagging skin on your hands is - the exercises that we have selected will help solve this problem once and for all. And run to the store, for a sundress with bare shoulders!