Do you want to know what to do to lose weight in your arms and shoulders? Yes, the same as with fat deposits on other parts of the body. Reconsider nutrition and training, or even start from scratch. Various “quick solutions for full hands” do not help in any way, since they are based on a logic that is alien to our body.
Why don't lettuce and mini-dumbbell swings make your arms thin?
No, of course they will lose weight, but ... You obviously met them on the streets of the city. Underwires, open tops and… Batman wings on the back. These, dear friends, are the consequences of improper weight loss. If you drive weight back and forth on unbalanced diets for years, the triceps will wave for a long time after those with whom you said goodbye about 5 minutes ago. 
The fat layer on the arms and shoulders is usually thin, and the first results are clearly visible in this area. In it, you can clearly see how thin the woman was. Correctly and gradually, and then she has chiseled shoulders and graceful hands. Or at speed and with an unbalanced diet and then she has "Batman".
Low-calorie diets are not balanced in their mass in protein. This leads to the fact that the body begins to destroy its own muscles, for example, to support the work immune system. So he eats our beautiful shoulders and elastic triceps. And the flabbiness remains. Moreover, efforts to organize and maintain a hunger strike are usually not small. It is necessary to endure hunger, to eat something tasteless (on the Internet, “from thick hands” they offer either a diet on apples alone, or even on a vegetable soup of white boiled cabbage with some water).
It is necessary to abandon all trips to visit with possible food and all events ... But the result will disappoint anyway, because if you eat only fruits and vegetables, you can get a maximum of just a flabby, light-weight body, and in the worst case, also a slow metabolism, which is not will allow you to eat more normally. And “beauty” will have to be maintained on a lifelong low-calorie diet.
So lettuce leaves are not an option.
How to eat to lose weight in the arms?
It all depends on where you are right now. Count your daily calorie content for at least 3 days. Keep a diary, you will immediately see if you are overeating relative to the medical norm or undereating. The latter is an even bigger problem than the former.
The first one is clear. Fans of excess nutrition should reconsider their diet. But not just “ah, since Monday I don’t eat sweet, fatty and starchy foods, and in general I eat only chicken breast with buckwheat.” You are unlikely to fall in love with healthy food, especially if you have never eaten it before. The changes should be small, almost imperceptible. Put less sugar in your tea and replace some of it with stevia. Learn how to make sauces at home and take them with you. Buy low-fat dairy products. Leave some of the potatoes on your plate when you eat in the canteen. Skip half of the dessert. You don’t need to “make the ideal calorie content” right away. Try to come to some average values, cutting down only 300 kcal per day.
As the process develops, you will change the “harmful to useful”, and really fall in love with the notorious buckwheat. It's just that if you do it slowly, the likelihood of success is higher.
And what about those who are malnourished, but still have a flabby body with visible fat deposits? So I would like to hint at Gym, but it's a bit more complicated. Such problems may be due to endocrine disorders, so the path to the temple of sports will lie through the doctor's office.
The "correction" algorithm here is quite simple. The calorie content of the diet should be slowly raised, but not at the expense of sugar and fatty sauces, but with the help of protein, low-fat foods, the right fats like avocados and raw nuts, and complex carbohydrates, such as porridge. Move slowly so that the weight does not increase, although a jump of half a kilo at the very beginning is inevitable.
Think of your weight loss as a health promotion, not cosmetic surgery against fat hands.
What exercises to do to lose weight hands? Benefit and harm
And now honestly. How many of them do you have, those biceps-triceps, that due to their training you are going to create a significant calorie deficit and lose weight? We do not think that you are the secret Phil Heath and almost half of the hands. Most likely, like most women, these are the most small muscles in body. Yes, and poorly designed, if you have never done weightlifting and powerlifting.
Therefore, exercises with micro-dumbbells from the series “10 minutes for beautiful hands” usually help only those who shoot videos about them, and even then only in financial terms. You can see that most of the video aerobics queens go to the gym one way or another. And believe me, there they do not lift 2 kg at all.
In addition, the principle “what we download, we lose weight” does not work. We lose weight with the whole body at the same time, so to speak. The key is to create a calorie deficit. Therefore, we need a competent diet and normally organized workouts.
The truth is that you need to do at least push-ups and pull-ups in order to properly pump the same biceps and triceps. We need heavy basic exercises before flexion and extension with dumbbells, so that the latter work. And there is no way to get around this rule, unless you find a magic wand somewhere.
What exercises do you need to do to lose weight? The correct complex for weight loss of hands may look like this
- Push-ups from the floor with an average setting of the palms. To failure, 4-5 sets
- Pull-ups on the horizontal bar, narrow reverse grip. To failure, 4-5 sets
- "Australian" pull-ups on the low bar with a reverse grip, feet on the floor. Similarly, 4-5 sets.
- Push-ups on the uneven bars, to failure, 4-5 sets
Unlike the traditional one, this program will promote fat burning, as it will involve not only the biceps and triceps, but also the muscles of the back, the center of the body, and even ... the buttocks with the hips as stabilizers. But this, by the way, does not mean that you do not need to squat, do deadlifts and perform other exercises for the whole body. It is best to develop in a balanced way.
It's hard and you want dumbbells? Better offset some of your body weight with a pull-up band and do push-ups from a high cabinet or bench in the gym. And you can add flexion and extension at the end of your arm workout so that the number of lifts that you can perform is no more than 10.
Well, if you still want to work out on your own with dumbbells, try the following exercises:
Fat in women on the hands is a fairly common phenomenon, which appears as a result of two reasons: the muscles of the hands rarely work or there is a general obesity of the body. I haven't met a woman in years with a perfect tummy and thick arms. The body is designed in such a way that at first it accumulates weight on the stomach and hips, and then distributes it to all possible areas of our body. Let's still consider how to lose weight in the arms quickly and at minimal cost.
The best remedy for losing weight on arms, shoulders, or any other area of the body is a combination of and exercise described below. Moreover, even this combination cannot give any significant effect in a few days. To lose weight in your hands you need to have willpower and a little patience.
Diet for slimming hands
As in the case, there is no special diet for losing weight on the arms and shoulders. The body will lose weight along the entire front, but on the hands the fat goes first of all, since the accumulation of deposits on the hands and forearms is not characteristic of the human body. To start the process of losing weight on the arms and shoulders, we will use the following recommendations.
What should be limited for slimming hands:
- To begin with, we need to exclude from the diet all bakery products, sweet carbonated drinks and juices, convenience foods, sweets, any sweets and sugar. This category of products (with the exception of some varieties of rye bread) belongs to food waste, which does not provide any benefit, only extra calories.
- Do not lean on such fruits as bananas and pears. Yes, and in principle, it is desirable to limit the consumption of fruits in the afternoon.
- Try not to eat fried foods and prefer boiled, stewed and steamed foods with minimal oil added.
- Don't eat 3 hours before bed. Everything that remains in the stomach at night is transformed into body fat, including hands.
- Do not eat fatty meat and broths made from it. Also try to avoid potatoes.
Useful products for slimming arms:
- Any cereal, even White rice will benefit a losing weight person. Sitting on the same buckwheat diet is not at all necessary, but cereals should become your everyday friends and comrades.
- Green leafy vegetables are a godsend for slimming arms. For the digestion of the same cabbage, you need more calories than it contains. Sauerkraut or seaweed salad will be the most useful dinner for weight loss.
- It is advisable to replace the meat with fish (for example, pollock) or use only chicken breasts, boiled or baked without skin.
- Drink often and as much water as possible. Don't leave home without taking a bottle of water with you. It not only quenches thirst and speeds up metabolism, but also reduces appetite if you drink a glass ten minutes before a meal.
Read more:
How to give up sweets
Stick to these simple rules in nutrition and even without exercise you will lose weight in the arms, shoulders and throughout the body as a whole. But by combining diet and arm muscle training, the process of losing weight will go much faster.
Exercises for slimming arms and shoulders
In order to lose weight in the arms and shoulders at home, it is advisable to have kilogram dumbbells and an anti-slip mat. You can buy them at any sports store for 600-700 rubles. You need to train at least three times a week for 40 minutes.
Before each workout for weight loss, do not forget to warm up for 10 minutes. Any active movements of the arms and legs can be considered a warm-up, be it jumping and running in place, swinging and circular movements of the arms and wrists, etc. The main condition is to sweat and disperse the blood.
Many women believe that exercising with dumbbells can make their arms fatter, but this is a misconception. Decrepit muscles in the arms look saggy and ugly. Strengthening the arms with physical exercises will remove excess fat and saggy skin, making the arms beautiful and toned. And in order to make hands like a bodybuilder, you will need steroids and a few years at least.
Dumbbell exercises
If you seriously decide to take care of your body and bought dumbbells, then this is right choice and a good investment. It's even better than buying anti-wrinkle cream or another portion of ice cream (for the first time, dumbbells can be replaced with bottles of water or sand).
Lifting dumbbells for biceps + overhead on the shoulders.
This exercise for weight loss of arms and shoulders, you need to do 20 - 30 times in each of the three approaches. Start from the starting position and follow as shown in the figure.
Read more:
How to lose 10 kg in a month
French dumbbell press lying on the triceps.
Lie on the floor as shown in the figure, raise your arms above you holding dumbbells along the body, elbows should be shoulder-width apart. Without moving your elbows back, bend them and lower your hands behind your head, then return to the starting position.
Reduction and breeding of hands with dumbbells.
This exercise affects not only the weight loss of the arms but also the shoulders, you can perform both sitting and standing.
Take the dumbbells as in the picture, keeping your hands on the weight at a right angle, reduce and spread them 20-30 times. This dilution gives a uniform load to the arms and shoulders.
Pull to the chin.
This exercise targets the shoulders and triceps. Feet shoulder-width apart, lower your arms down and hold in front of you. Then, with a sharp movement, lift them along the body to the chin, fix for one second and lower them down. As before, you need to do thirty repetitions.
For those who thought that there were too many letters in my text, you can watch this video
Greetings my dear readers! Today I want to touch on a very interesting topic, how to lose weight in your arms. This problem area often happens in girls, and especially in women after 30. With a sedentary lifestyle, fat accumulates there too. And when losing weight, this part of the body loses volumes more slowly than the rest. The skin then hangs down in ugly folds.
Before giving advice, I want to reassure those who are afraid of pumping up their hands too much. Don't be afraid, you won't become like a bodybuilder. The explanation for this is very simple. After all, we are different from men. The physiological processes of the body are associated with the action of hormones. So muscle growth occurs under their influence.
Weight increase muscle tissue dependent on testosterone. This hormone is also present in our body. But in much lower concentrations than in men. That is why women cannot build up such muscle mass like men.
But we have enough estrogen, which is responsible for the accumulation of fat 🙂 So you can safely train your arms. In order for them to “overgrown” with muscles, you will have to try very, very hard. If with power loads don't be zealous, then you just create toned muscles. And it looks very nice. Especially in the summer when you wear a short sleeve dress.
For them to have nice shape you need to pump the triceps area, as well as a little biceps. We will look at useful procedures that help lose weight and simple exercises to help tone your hands. Strengthening these muscles will relieve you of fat and sagging skin in the triceps area.
Regular exercise:
- improve blood circulation in the upper limbs;
- muscles will tone up;
- body fat will become less
- you will have beautiful relief hands
It is very important to alternate aerobic exercise and power. The muscles of the arms are interconnected with the chest and shoulder muscles. Therefore, exercises will help to lose weight in the shoulders.
The main principle of weight loss in the hands is not strength exercises. Those. it is better to take a small dumbbell and do 30 times. How to take a kettlebell and lift it once 🙂
Therefore, in order not to get too prominent biceps, do not be zealous with strength exercises. If you still want to pump up, do not forget to take whey protein. It will help to quickly restore muscles and gain the desired mass. And also increase your stamina. After all, in order to have muscles, you need to work out more intensively.
Shoulder and hand massage
Perfectly tones and reduces body fat. Of course, it is better to do such a massage with a specialist. Since the specialist will be able to use two hands to carry out the procedure. But it is quite possible to do it yourself. First with one hand, then with the other. Before the procedure itself, massage oil or cream should be applied to the hand. Any massage is done from the hands to the shoulders - i.e. down up.
Oil is applied in a circular motion within 2-3 minutes. This allows you to disperse the blood and warm up the muscles. Then there are kneading movements, they need to be done with effort. This procedure lasts up to 20 minutes. Forearms and shoulders are best massaged lung technique"pinch". Finish the procedure with stroking and spanking, always towards the shoulders.
Don't forget to massage while taking a shower. Rub your hands vigorously with a brush or washcloth from your fingers to your armpits. The procedure should be done for at least 10 minutes. After it, you can apply a moisturizer to the skin.
Vacuum massage is very effective in this case. You can easily make it at home. I advise. In just a week of such a massage, the skin comes into tone. The final result will be visible in just 10-15 sessions. Agree, this is not such a long time.
Hand wraps for weight loss
In short, the wrap has the effect of a sauna. The procedure helps to open the pores through which the excess fluid and toxins. In the area of application of the mask, the outflow of lymph will increase and blood circulation will improve. This will stimulate the breakdown of fat.
For a month with regular wraps, the volume of the hands will decrease by a couple of centimeters. Usually 10 procedures are enough in a day or two.
If you alternate different compositions of masks, you can achieve best effect. Suitable anti-cellulite products, lifting creams, etc. The composition can be applied not only to the triceps area, but also completely covered from the shoulder to the hand.
Effective Arm Slimming Exercises
I think exercise is still the most effective way to reduce volume in any part of the body. Other resources should not be neglected either. They are an effective addition to loads. It is not for nothing that athletes do everything in the complex training + massage + taking vitamins.
It is enough to work out just 10 minutes a day and your hands will always look beautiful. Training allows you to quickly tone your muscles
I want to introduce you to the most effective exercises. Some can be done without dumbbells, others are best done with weights. Start with 0.5 kg. If you don't have dumbbells, bring water bottles. Do not try to immediately load your arms to the fullest. It may seem that 1.5-2 kg is a small weight, but this is deceptive. If you don't have a good physical training, do not maximize at first. Then it will be very difficult to force yourself to do these exercises again. Therefore - without fanaticism! We increase the load gradually.
By the way, classes in the pool have a very good effect on the muscles of the hands. In addition, swimming allows you to tighten the whole body. How to exercise in the pool to lose weight hands, read this article.
Exercises without dumbbells
Chair push up. Exercise is useful not only for the muscles of the hands, it tones the muscles of the back. You will need a chair with a hard seat. You need to turn your back to the chair and lean on the seat with your hands. We transfer the weight of the body to the feet and palms. Your butt should be hanging in the air. Hands need to be bent and unbent at the elbows. When the load seems small to you, straighten your legs. This will make the exercise more difficult.
Direct push-up from the surface. You can do push-ups from the countertop in the kitchen. Rest your arms straight on the edge of the tabletop. Slowly bend your arms at the elbows, and approach the edge of the table with your face. Watch your stomach, it should be pulled in. Exercise can be combined with cooking, do three sets of 15 times. And you will have time to cook and work out 🙂
Classic push ups from the floor. If you've never done push-ups on the floor, you can start with kneeling push-ups. It is enough to do three sets of 10 repetitions every other day. You will see results very quickly.
Lateral arm lift. Take the starting position for push-ups from the floor. Bend your knees and place your hands under your shoulders. Raise your torso with straight arms. Then take your right hand out to the side parallel to the floor. The press must be tense. Hold for 30 seconds, then return to the starting position. Do the same for the left hand. If you want to complicate the exercise, you can take a 0.5 kg dumbbell.
Exercises with weights
Triceps exercises. Extending the arms behind the head pulls the triceps very well. Take a dumbbell 0.5-1 kg. Sit on a chair with your back straight. Hold the dumbbell with both hands. Raise your arms above your head, press them to your ears. Slowly lower your arms from the dumbbells back, bending at the elbows. Repeat the exercise 10-15 times.
A simple scissors exercise. I think this exercise is known to many. The movements resemble cutting scissors. The arms are extended straight at shoulder level. And one hand is above the other. Then they are bred from side to side. You need to perform the exercise with effort so that you feel tension in your hands.
Circular hand movements. This exercise can be done with dumbbells or a 0.5 liter bottle of water. Place your feet shoulder-width apart, and spread your straight arms to the sides. You need to rotate your hands with a small amplitude. This exercise tones a lot of muscles. It will allow you to lose weight in your arms and shoulders quickly, without pumping them up.
Fat deposits on the arms deprive the silhouette of harmony and limit the ability to wear open dresses. Which greatly upsets many girls and women.
An inactive lifestyle and the consumption of high-calorie foods usually lead to the appearance of excess weight. Fat is deposited on the hands, and it can be difficult to deal with it.
Special set of exercises, diet and others effective methods will help to give the muscles of the hands a relief and a beautiful shape. And all this is possible at home.
A bit of anatomy
Muscle anatomy is represented primarily by biceps and triceps. It is these muscles that are responsible for the shape of the hand, and it is them that the fat layer hides. First of all, getting rid of fat will help.
TOP 5 methods for thin limbs
We offer you five of the most effective methods, which will help not only to lose weight in the arms, but also to tighten the body in general. If you start using them in combination, then very soon you will get a slender silhouette, graceful and thin hands. Let's get started!
1. Stick to a diet
It must be remembered that strict diets cannot be used. This can lead to metabolic disorders and various health problems. You need to start by limiting the calorie content of the foods you eat. Building proper diet nutrition will help to lose weight without harm to health. What foods can help you lose weight and benefit your body?
- Chicken, fish, seafood. They have a low calorie content, are sources of easily digestible proteins. Contains essential vitamins and minerals.
- Milk and dairy products. If you choose dairy products with a low fat content - no more than 3.2%, then you can gradually reduce weight without feeling hungry. They are excellent sources of animal protein and essential microelements and vitamins.
- Vegetables. Great food for those who want to lose weight. Vegetables are low in calories - an average of twenty-five to forty calories. The daily menu should include cabbage, radish, lettuce, tomatoes, cucumbers. In addition to vitamins and minerals, vegetables contain fiber, which helps burn fat and activates the process of parting with excess weight.
- Greens and spices. Diversify the taste of dishes and activate the burning of excess calories. For the digestion of dill, parsley, cilantro, the body spends more calories than these familiar and healthy herbs contain. Red hot pepper literally burns fat - add it (preferably in small quantities) to food daily.
2. Do strength exercises
There is a special set of exercises that can purposefully affect the muscles of the shoulders and forearms of girls. In these areas, fat deposits are just localized.
These are the exercises that will help us work out our hands and give relief to the muscles:
- Curl with dumbbells for biceps. form nice line arms and shoulders.
- Curl with dumbbells behind the head for triceps. Prevents sagging muscles and forearms.
- Great workout for arms and muscles shoulder girdle. Performing them regularly, you will soon notice how the volume of the arms decreases and the muscles become stronger.
- Excellent load for the muscles of the whole body. The emphasis on the hands makes the muscles strong and strong.
- The Perfect Exercise for arm muscles. Those who do it regularly do not suffer from overweight and has beautiful and prominent muscles of the shoulder girdle.
It is good to alternate power loads with such gymnastic exercises, like "", "", asanas "" and "", exercises with a rope. They develop flexibility good posture help you manage your weight and keep fit.
There are no restrictions for gymnastic training - they can be performed several times a day if desired. The main criterion is good health and cheerfulness. Excessive fatigue and lethargy indicates that you have been overworking, and the load needs to be reduced.
Attention! Strength exercises cannot be performed daily - the muscles must rest and recover.
3. Try contrast water treatments
It can be a shower or alternate pouring cold and hot water from a bucket.
Such temperature-contrasting procedures activate the metabolism, tone up and accelerate the burning of body fat. They also have a hardening effect, but in order not to catch a cold, they need to start from the summer months, and the water temperature should be reduced gradually.
Who doesn't love cold water, may be limited to contrast compresses. To do this, prepare two towels and a bowl of hot and cold water. Alternately, you need to apply a well-wrung hot and cold towel to the areas of fatty deposits. Total time procedures - ten minutes.
Attention! All contrasting water effects begin with hot water and finish cold! The procedure should not cause chilliness and be pleasant.4. Drink more fluids
Well cleanse the body of harmful substances, start the process of burning fat. Specialists in healthy eating It is recommended to put in a conspicuous place a bottle of water or a kettle with green or herbal tea, and drink a sip during the day. 
Melissa, mint, St. John's wort, fennel, oregano are well suited for herbal tea. Only they need to be added quite a bit - a pinch on a medium-sized teapot. Sugar cannot be added to this tea.
If you want sweets, you can eat a spoonful of honey or dried fruits once a day.
Who does not like tea, can brew a handful of any fresh, dried or frozen berries, and also drink during the day. Such a “compote” needs to be brewed, not boiled. This method will keep all the vitamins in the drink, and in any season will help in improving health.
5. Get a special massage
You can do it in the salon or on your own. It is necessary to apply any massage or vegetable oil on the forearm and in the direction from the elbow to shoulder joint rub and knead the area of fat deposits. Before massage procedures, it is better to use a scrub from sea or ordinary salt.
How to prepare a scrub. Mix a tablespoon of salt and the same amount of cream or vegetable oil. Apply to the problem area and rub in circular motions.
Massage procedures in combination with the rest of the above methods will most effectively deal with fat in the area of \u200b\u200bthe hands and. They can be done several times a week - preferably before bedtime, so that after them you can relax and unwind.
For a detailed massage technique, see the video:
If you want to get a beautiful line of hands and reduce weight, listen to the advice of nutritionists and sports doctors - choose the "golden mean" in everything. Don't over-diet! It is enough to reduce the calorie content of food and remove all fried foods from the diet. Try to lead an active lifestyle, if possible, walk more. Moderate but use regularly power training. Take care of your body, be cheerful and joyful!
Probably, every representative of the beautiful half of humanity once dreamed of throwing off a couple extra pounds or reduce volumes in certain parts of the body. But in order to achieve desired result It is important to constantly work on yourself.
Women very rarely pay attention to their hands, often their main training is aimed at reducing the volume in the abdomen, legs, buttocks.
We want to draw your attention to the fact that sagging triceps muscles or swollen fat along with slim waist look inconsistent. If you look at this issue not only from the aesthetic side - the less a person worked on muscle strength, the higher your risk of injuring the muscles of the hands at home.
Diet to reduce the volume of hands
It is worth noting that in addition to exercises, other actions should be taken in the complex aimed at losing weight if you really want to achieve a good result.
- This diet must be followed for 7 days. If necessary, after a certain period of time you can repeat it, but then a break is made for 1-2 months in order to avoid disruption of metabolic processes in the body. On the first day, you need to eat a small portion of boiled rice, add a red apple and a small amount of lemon peel. After taking such porridge, you can drink a cup of unsweetened green tea. For lunch, it is also important to eat rice, you should fill it with olive oil. As an addition, you can cook a vegetable salad, wash it all down with vegetable broth. For dinner, you should again eat rice with carrots, drink freshly squeezed juice.
- The second day of the diet provides for breakfast the use of rice mixed with orange peel and some vegetable, beets or cucumbers are best. It is better to give up coffee and drink tea - black or green. An orange that you have peeled can be eaten. For lunch, you need to eat rice with vegetable broth, washed down with tomato juice.
- The third day provides for a repetition of the menu to choose from the first or second day.
- On the fourth day, you can cook rice porridge, to which add cinnamon, your favorite juice and half a lemon. For lunch, you can cook rice, and use mushrooms fried and stewed in broth as a dressing. Dinner is the same as on the first day of the diet.
- Breakfast on the fifth and sixth day consists of a fruit salad, a glass of water, and choice of grapefruit or tomato juice. Rice can be boiled in low-fat milk by adding oatmeal or grapes. It is also relevant to take a salad of fresh vegetables, preferably radishes and cucumbers.
- The seventh day of the diet provides for the inclusion of dried fruits and nuts in the diet. Adding them to porridge will help diversify its taste. It is necessary to drink all this with mineral non-carbonated water.
Want to lose weight? Then these articles are for you.
Arm Slimming Exercises
1. Initial position- legs are placed shoulder-width apart, one hand should be placed on the belt. We take a dumbbell in the other hand, its weight can be from 1 to 2 kg. The arm straightens, the dumbbell is pulled up, the arm with the dumbbell goes down to the shoulders, winds up behind the head, then returns to its original position. You need to do 8-12 repetitions, after which the hand changes. It is very important that this exercise is performed slowly, the dumbbell should fall as low as possible.
2. Starting position - feet shoulder-width apart, hands at the seams, they need to be pressed to the hips, a dumbbell should be taken in each hand. Hands need to be bent at the elbows, dumbbells rise to the shoulders, then fall down. This exercise also needs to be done slowly.
3. Starting position - in each hand you need to take one dumbbell, press them to your chest. A lunge is made with the left foot forward, at the same time it is thrown right hand, then the arm and leg change. This exercise is like breaking through a wall.
All these exercises should be performed at least 30 times, but you should not immediately rush to large number reps, it's hard for untrained people. Have to do maximum amount repetitions, while constantly increasing their number. In addition to exercise and diet, the skin should be kept in good condition, it should be helped to tone up. For prevention, you need to apply moisturizing creams, take a contrast shower, which helps keep the skin supple.
As you can see, if you make some effort, in the summer you can safely go out into the street in open clothes and catch admiring glances.
Exercise on the back of the hand
When we raise our hand, we can immediately see the state of our triceps muscles. If the skin is hanging, then the next exercise is exactly for you. It tightens the back of the hand.
Starting position: sitting on a chair. Take a dumbbell with both hands, take your straightened arms behind your head. Lower the dumbbell behind your head, bending your arms in elbow joint. Do the exercise 12-15 times until a burning sensation appears in the muscles. It is advisable to do 2-3 approaches. This exercise, like the previous one, can be performed while standing.
Exercise for arms and chest muscles
In order for not only the arms to be beautiful, but also the chest, or rather its muscles, you need to work them out too.
Starting position: lying on your back. Spread your arms with dumbbells at your sides, perpendicular to your body. Bring both hands together at the same time. Movements should be smooth. To complicate the exercise, we use the abdominal muscles. To do this, the legs, bent at the knees, need to be raised. Pay attention to how the girl in the photo does it.
Exercises are performed 12-15 times, 2-3 repetitions.
2017
push ups for girls
You can work out your hands without dumbbells if you can’t buy them. An old and proven exercise is push-ups.
Initial exercise: accept horizontal exercise, lean on your hands, as shown in the figure. The back should be perfectly straight. Bend your arms at the elbow joint, dropping almost to the floor. Straighten your arms. Do as many times as you can handle. 
Reverse push-ups
Sit on the floor, put your hands behind your back on the floor, turn the palms of your hands with your fingers towards you, lean on your hands and feet, as shown in the photo. Lower the pelvis to the floor, bending the arms at the elbow joint. Muscles work rear surface arms are triceps. Do 8-10 repetitions if possible. 
The same can be done by leaning on the bench.
Video about weight loss in the arms and shoulders
Shoulder and hand massage
Perfectly tones and reduces body fat. Of course, it is better to do such a massage with a specialist. Since the specialist will be able to use two hands to carry out the procedure. But it is quite possible to do it yourself. First with one hand, then with the other. Before the procedure itself, massage oil or cream should be applied to the hand. Any massage is done from the hands to the shoulders - i.e. down up.
The oil is applied in circular motions for 2-3 minutes. This allows you to disperse the blood and warm up the muscles. Then there are kneading movements, they need to be done with effort. This procedure lasts up to 20 minutes. Forearms and shoulders are best massaged with a light “pinch” technique. Finish the procedure with stroking and spanking, always towards the shoulders. 
Don't forget to massage while taking a shower. Rub your hands vigorously with a brush or washcloth from your fingers to your armpits. The procedure should be done for at least 10 minutes. After it, you can apply a moisturizer to the skin.
Vacuum massage is very effective in this case. You can easily make it at home. In just a week of such a massage, the skin comes into tone. The final result will be visible in just 10-15 sessions. Agree, this is not such a long time.
Hand wraps for weight loss
If you need to tighten the skin and slightly reduce the volume of the hands, wraps are suitable. They act on the hands in the same way as on the stomach or legs. Therefore, the composition of the masks will be the same. More about this method Read the article about body wrap options for weight loss.
In short, the wrap has the effect of a sauna. The procedure helps to open the pores through which excess fluid and toxins will leave. In the area of application of the mask, the outflow of lymph will increase and blood circulation will improve. This will stimulate the breakdown of fat.
For a month with regular wraps, the volume of the hands will decrease by a couple of centimeters. Usually 10 procedures are enough in a day or two.
If you alternate different compositions of masks, you can achieve a better effect. Suitable anti-cellulite products, lifting creams, etc. The composition can be applied not only to the triceps area, but also completely covered from the shoulder to the hand.
