Exercises for weight loss arms forearm. Hand slimming exercises at home for women

cardio

When compiling an exercise program, coaches and sports doctors often include cardio training. This is due to the special effect of this type of load on the body. Power training become more effective if exercises on simulators are connected to them. Usually they are included at the end of the lesson. This provides a balanced load on the muscles, joints and cardiovascular system.

1. Excellent replacement. In the absence of a park area nearby, regular jogging is the only option. It is enough to train every other day for thirty minutes to maintain a good physical form.
2. Strengthens muscles, activates calorie burning, improves blood circulation, strengthens the vascular wall, helps relieve stress and relax. Great alternative to cycling. Many models are equipped with heart rate and calorie sensors, which helps to correctly calculate your load.
3. Rowing machine. Simulates rowing, suitable for cardio training vascular system and muscle strengthening. Two types are produced - electronic and mechanical simulators. Electronic options allow you to set and adjust workout parameters.
4. With the help of pedals, it imitates walking at a different pace. Allows you to support good shape, strengthens muscles, compensates for the lack of active movements. Great option application in an apartment.
5. Elliptical trainer (ellipsoid). He is able to gently develop all joints. This happens through special movements performed in a certain plane. Loads all muscle groups, has no age restrictions, is accessible to people with varying degrees of physical fitness.
6. Run. The most effective and loved by many type of training. Even small runs help to speed up the metabolism in the body, activate the burning of calories. The speed and pace of running can be selected according to age, health and fitness level.
7. A ride on the bicycle. It perfectly trains all body systems: respiratory, vascular, muscular. Develops joints, helps burn calories, saturates the body with oxygen. Using several speeds, you can set a different load mode: from a walking pace to a serious workout mode.
8. Swimming. Swimming is one of the most popular species workouts. You can do it regardless of age and physical fitness. Swimming is included in the weight loss program. Even with high degrees of obesity, it gives very good results when used proper diet nutrition.
9. Walking at a fast pace is a simple yet effective way to train. Charges with vivacity and energy, allows you to maintain good physical shape. The main condition is regularity. Climb the stairs on foot, go through several stops without using transport. At least sometimes leave the car at home - and go!
10. Nordic walking. It is carried out using two sticks of a special design. It is popular because, with all its simplicity, it perfectly trains the heart and blood vessels, activates the fat burning process, works out and strengthens muscles.
11. Dancing. The benefits and popularity of this type of active load among all ages is enormous. In addition to a good load on the muscles, any kind of dance gives aesthetic satisfaction, develops grace, flexibility, forms good posture. Choose the appropriate music and dance - at home, in the hall, in nature!
12. Rope. A small universal simulator for the muscles of the whole body. If you regularly jump rope several times a week, you can not only work out your muscles perfectly, but also activate parting with extra pounds. Make friends with the rope, jump for ten minutes in the morning and ten minutes in the evening. This is the best option for getting results.

Physical activity should be enjoyed. To do this, you need to determine the main motive - why do I need it? Tell yourself: I want to have slim figure, relief muscles, good health And good mood! Try to make time for an active lifestyle - then overweight will never be your friends. Most simple views physical activity will help to reduce weight and strengthen muscles.

A tale about how to combine the most effective exercises for losing weight at home into a single complex? What are the best things to do? Complete information about arm exercises at home for you! Go!

Hello friends! In pursuit of beautiful body very often the upper shoulder girdle is lost from sight. However, for a complete image, it is necessary to pay sufficient attention to all major muscle groups. Today you will get acquainted with the basic principles of pumping hands, the rules in the process of training, the secrets for achieving maximum efficiency.

Laws of your training

First of all, you need to clearly articulate your goal. After all, laziness can destroy all the results obtained. Don't expect one and a half exercises a week to be enough to tighten the muscles in your arms. The minimum number of sessions should be at least 3 times. This optimal amount to give the fibers the necessary time to recover.

Duration

Your arm slimming exercises will last approximately 40 minutes. Program for fast weight loss hands will be based on the principle of a gradual increase in load. You should focus on doing all the exercises as much as possible. If in the process you are constantly distracted, then the removal of problem areas will take years. Each flexion or extension of the arm must be done consciously with maximum concentration.

Gymnastics

Don't forget to warm up! Classes in the gym or at home should take place according to the same rules. Otherwise, you will experience a lot of "pleasant" sensations or get injured incompatible with future training. Before zealously swinging your limbs, take the trouble to disperse the blood well. So:

• with rotational movements, knead the hands, fingers;
• rotate your arms several times at the elbow, tone your shoulders;
• simulate exercises without weights for several minutes.

Form and accessories

You will need additional equipment for slimming arms. It can be purchased at a sports store. You should pay attention to collapsible models that will increase the load.

Sports uniform is the key to your safety! No robes or soft slippers. First, they deprive you of the necessary mood. Secondly, they look very ridiculous and interfere with normal movement.

Arm Slimming Exercises: The Best Training

To achieve a certain result, you need to regularly train your body. Achieving this goal takes place in two stages:

• removal of sagging in the hands;
• strengthening of muscle fibers.

All the exercises presented can be easily combined into a single program, performed with or without dumbbells. For better understanding correct technique do not be too lazy to additionally view the photo with pictures. If it is difficult to draw up a single program on your own, then for women video lessons with Anita Lutsenko are an excursion into the world of real sports.

Triceps

As a rule, the absence of all kinds of loads is immediately reflected in this area of ​​\u200b\u200bthe arm. The skin begins to sag ugly, appears problem area. Therefore, there is no need to be lazy, after the first lesson you will feel an unprecedented tone. You need:

• put a stool in front of you, preferably stable;
• turn your back to him and lean on your hands;
• straighten your legs forward and gently lower yourself down with just your hands;
• the deeper you go, the more triceps are involved.

No inventory, formidable trainer or simulator! Exercise is done on any stable surface at home. For the first time, 4 sets of 10 times will be enough for you. If you can't do as much, do as much as your hands allow you to do.

Take dumbbells or water bottles in your hands, the exercise can be done even with your beloved cat, if it has enough weight. Get up and repeat:

1. put one knee on a stable surface and bend over so that the torso is parallel to the floor;

1. bend your arm at the elbow and take it behind your back;

1. now straighten it slowly to feel how the triceps work.

The lack of physical activity in a person's life turns any part of the body into an unappetizing piece of meat. To draw everything beautiful lines, remove excess subcutaneous fat, you need to pay attention to the main muscle groups. For beautiful biceps you need:

1. pull the protruding parts of the body into yourself (buttocks and tummy);

1. take extra weight with palms up;

1. raise your arms to your chest in such a way that only the biceps work.

Repeat 4 sets with a break of 1 minute. Choose your weight wisely! If you damage the ligaments in the first lesson, then you will no longer be able to continue to train.

Push-ups and variations

It seems to many that to achieve good result at home is a myth. Now try pushing yourself more than 10 times and you will understand how wrong you were. Thanks to this simple exercise without dumbbells, the entire upper shoulder girdle is pumped: forearms, shoulders, triceps and even rib cage. For this you need:

1. take an emphasis lying down and align your back;

1. slowly descend to the lowest point, and then return the body to initial position;

1. if it is difficult on straight legs, start from the knees.

A variation of the classic arm slimming exercise is called "diamond" because of the unusual position of the arms. How to do?

1. hands must be placed so that the thumbs and middle fingers touch, forming a triangle;

1. Do 10 full push ups.

Four classic sets of 10-15 times allow you to bring the skin on the hands and tissues back to normal.

plank

When there is no strength to do push-ups, you can use a secret weapon! Plank is good exercise, which will allow you to “finish off” the handles, include legs and abs in the work. The more energy you use, the faster you will lose weight. Therefore, get into a push-up position and hold it for half a minute. The main thing is to follow the booty, it should not sag or stick out to the top.

Dynamic exercises for slimming arms

In order to speed up the process of burning body fat, it is necessary to increase the amount of energy consumed. Apart from classic exercises for weight loss of hands, there are such active combinations of movements.

Variation #1

The human body quickly gets used to any physical activity. After a few sessions, it may seem that additional weight is required. To surprise your muscles, you can use a useful dynamic exercise:

1. pick up light dumbbells, stand straight;

1. raise the dumbbells with your palms up, feeling the work of the biceps;

1. should be carried out maximum amount repetitions for 1 minute.

You need to do at least 5 sets with a break of 30 seconds. You will feel how your hands are poured and warmed up. This will bring the skin into tone, remove flabbiness.

Variation #2

With the help of a jump rope, almost every part of the body is included in the work. Hands are directly involved in the rotation process. There are special jump ropes with a weighting agent that allow you to train your hands and forearms. It is useful to put such an exercise at the beginning of your program in order to fully warm up muscle fibers and prepare your hands for more complex exercises.

The optimal time to work with a rope for a beginner is 10 minutes. In the process, it is important to keep your hands in tension.

Variation #3

One of the most difficult combinations is the plank along with push-ups. Constant tension in the hands allows you to work out the entire surface. The sequence of movements is simple:

1. you need to be in the bar for 10 seconds;

1. without a break, perform 10 push-ups from the floor;

The process of weight change and fat burning does not occur in a single area of ​​the body, but proceeds gradually throughout the body. To achieve high-quality weight loss results, especially in the areas of the arms and shoulders, you need to engage in complex exercises. Important not only physical activity, but also the culture of nutrition, sleep patterns.

IN training process, it is worth shifting the focus to exercises of a power nature. Cardio loads will help as a warm-up, before the main block of exercises. They will prepare the body, evenly warm up all the muscles and bring them into tone.

Jogging for 10-15 minutes after strength training will increase endurance, will support further combustion subcutaneous fat improves the condition of blood vessels and immune system.

Before starting exercises aimed at losing weight on the arms and shoulders, one should take into account the features of their structure.

The main muscles include:

Directly the joint of the hand is divided into the shoulder, shoulder girdle and forearm. Deltoid together with the trapezoid, are of key importance in the shoulder girdle.

How to start and prepare for training

The main factors in any kind of fitness are regularity and a gradual increase in load. Remember to exercise in moderation so as not to harm your own health.

Pick up a small weight of dumbbells (2-4 kg.). When performing exercises with equipment, you should feel muscle work, without excessive effort and pain overstrain. Track the correct execution training program. If current sports equipment do not allow to complete the approach in full, it is worth reducing their weight.

With each week of training, understanding of the technique and confidence in the movements will come. After working out and feeling a “margin of safety”, go to a slight weighting of the dumbbells (for example: + 0.5 kg per dumbbell).

An important factor will be the right rug. An accessory made of natural materials will avoid slipping. Compared to synthetic models, it has enhanced thermal insulation properties. Although synthetic products provide good cushioning, they are lighter and more comfortable to carry.

To create an appropriate atmosphere, pick up fast rhythmic music. Many coaches prefer to compose musical compositions on their own. Favorite tracks influence heartbeat and respiratory rate, as well as develop additional motivation during exercise.

Warm up before workout

Exercises for weight loss of arms and shoulders require a mandatory warm-up, which refers to the basic elements: for both beginners and professionals.

1. Light cardio exercises favor the general warming up of the body:

Choose one of the options or combine the two. The purpose of these loads is to saturate the body with oxygen, prepare it for more intensive work.

1. Warm-up of all joints (at least 3 minutes):

With age, take more time for this stage. For slimming arms and shoulders, pay more attention to exercises with rotational movements. On average, this should be at least 15 repetitions for each hand (clockwise and counterclockwise).

1. Stretching warm-up (duration, at the initial stage, no more than 5 minutes).

These are various smooth movements aimed at stretching muscles and tendons. Sequence is less important here than pain. Stretch evenly: until slight pain appears, in all joints.

Warm-up value

Warming up increases the elasticity and flexibility of all muscle groups and tendons. At the same time, the level of technique for performing exercises improves.

A direct relationship between muscle strength and their extensibility has been proven: the greater the difference between the stage of muscle contraction to the stage of its stretching, the greater the magnitude of the strength of the fibers.

Exercises at home without dumbbells

During push-ups from the floor from the knees, the following muscle groups will be involved:

• large pectoral muscles;
• shoulder muscles and upper block back;
• top press.

To change the position of the hands during push-ups, it is advisable to use sports stops. They allow you to hold the grip and fix the position of the joints. The use of stops will allow deeper involvement of the triceps of the hands.

Several ways to perform push-ups from the floor:

1. Hands shoulder-width apart, and try to press the elbows to the body. The load is transferred to the triceps, shoulders and back. Worked out top part pectoral muscles;
2. The maximum width of the arms, while the elbows are unbent to the sides. Involved mainly latissimus dorsi and a trapezoid;
3. Hands are slightly wider than shoulders, on the same level with solar plexus. The lower group of pectoral muscles, the anterior bundle of the shoulders and the deltoid section are being worked out.

Reverse push-ups

Reverse push-ups performed while leaning on a chair or bench. For detailed work triceps hands without weights, it is worth resorting to this species exercises.

We do 3 approaches this exercise 15-20 times, with an interval rest of 1-2 minutes.

Inclined push-ups from the wall and other surfaces

These exercises are suitable for losing weight on the arms and shoulders, as a base. Increasing the angle of inclination between the line of the body and the surface on which the emphasis is placed reduces the overall level of load, and the easier the exercise is. Reduce the angle of inclination relative to the floor as the muscles strengthen.

If you start pushing up from the steps, this will increase the working weight.

Alternating planks with push-ups

Take a horizontal position, resting your elbows on the floor. Keep your body in balance without arching your back or slouching. The head is parallel to the line of the body. Maintain this pose for some time. Next, change the position to a classic push-up.

Detailed scheme complex looks like this:

• 2 push-ups - 20 sec. Plank; 3 otzh. - 20 sec.; 4 otzh. - 20 sec.; 5 otzh. – 20 sec.

As you progress, continue the ladder exercise in reverse order (from more push-ups to less).

Exercises for home with dumbbells

Exercises with an expander

Workout in the gym

With dumbbells of different weights, a suitable mat and bench, you can perform a wide range of exercises at home. But it's fair to say the obvious benefits of visiting gym. The main criteria in which it clearly wins gym for fitness is the absence of distractions, sufficient space and a variety of simulators, for different groups muscles.

The beginner's motivation improves when he sees the result of other, more mature athletes. The responsibility of performing regular training increases due to the purchase of a subscription. As a rule, the hall is visited three times a week. There is always the opportunity to seek help, advice and advice from professionals working in the training center.

Classes in the hall will allow, to the maximum extent, to reveal the potential of the body. Hand training takes place at a higher level, thanks to the availability of equipment. The biceps and triceps, forearms and shoulders are fully worked out.

Proper completion of the workout

An integral component, after a busy workout, is a hitch. A set of exercises aimed at stretching and relaxing will keep muscles and joints healthy, and the body flexible and beautiful.

Organization of nutrition before and after training for weight loss

Significant restrictions in food will lead to a reverse reaction: the body responds to a stressful situation and stores lipids. For comfortable weight loss of the body, in addition to strength and cardio loads, an individual calculation of the daily rate of energy consumption, or rather calories, is necessary. The timing of the sessions also plays a role.

Morning workout promotes maximum fat burning. If, due to the danger of dizziness, it is impossible to exercise on an empty stomach, eat light food (30-40 minutes before training). These can be: cereals, tea, bread, vegetables and fruits.

Before an evening workout, it is better to eat foods that include complex carbohydrates.

Whole grains and dairy products are best eaten an hour and a half before class. If for some reason this was not possible, resort to foods containing fast carbohydrates (for example, dried fruits or bananas).

Drinking regime

The process of active burning of body fat occurs within two hours, after training, inclusive. To achieve more effective results in losing weight on the arms and shoulders, postpone eating after exercise until a later time. You don't have to limit your water intake.

Daily rate the amount of water drunk is about 2 liters. Directly, during training, you should not drink excessively. This affects the general condition: there will be heaviness in the stomach and discomfort during the study of the exercises. The amount of fluid consumed depends on the intensity and duration of training, the individual characteristics of the athlete and his weight.

Video: exercises for weight loss of arms and shoulders

Arm Slimming Exercises:

How to get perfect hands in 2 weeks:

Flabby hands, as well as excess fat on them, are not so rare. If you shop for dresses, t-shirts, long sleeve sweaters, you are not alone. Sometimes it can be very difficult to get rid of excess fat on the arms, especially if this problem is due to genetics, age and overweight. Arm fat accumulates mainly around the triceps, the muscles on the back of the upper shoulder. If you do not regularly train and do exercises for the hands so that the skin does not hang, then flabbiness appears in this area.

Nutrition also plays an important role in this matter, so a balanced diet and sufficient fluid intake can help get rid of saggy skin and fat deposits on the hands. Strength training with additional weights is the most effective way remove excess fat around the muscles in the arms, as well as bring them into tone and make them stronger.

What to do to lose weight arms and shoulders

It is impossible to answer this question in a few words. The human body is an unimaginably complex mechanism, consisting of many organs and systems. Correction of volumes in the arms and shoulders requires integrated approach. In order for excess fat to go away, you need to create all the conditions for this. The following sections of this article provide specific information on how to lose fat from the shoulders and arms. Check them out, take into account the valuable recommendations, and then start the fight against the hated extra pounds!

Compliance with diet and nutrition

The saying “You are what you eat” captures the essence healthy eating never better. To reduce the amount of excess fat, you must control the quantity / quality of the food you eat. Make a strict diet menu for a week and strictly adhere to it. Plan your diet so that there are about 5-6 small meals throughout the day. You need to remove everything from the diet without exception harmful products and forget about overeating. Only in this case will it be possible to get rid of the unfortunate extra centimeters and put your body in order.

A set of exercises for slender and beautiful hands

Full arms do not allow you to wear short sleeves or lighthouse tops. It is not necessary to put up with such a situation. It is enough to change some exercise habits and master simple exercises, allowing you to make your arms thin and slender.

Reverse push-ups on one arm

Aimed at getting rid of fat on the back and triceps. This area is most prone to accumulation of fat mass. The advantage of such push-ups is that not only body fat, but the hands become embossed, and the skin tightened. The exercise can be performed on the floor or using a regular chair with or without a back.

Performance:

• sit on the floor, feet are kept together;
• hands are shoulder-width apart so that the fingers look at the hips, feet
• located in front of the thighs;
• legs bend in knee joints, legs do not tear off the floor;
• the arms are straightened, the hips are raised so that the weight is held by the hands;
• bending the left elbow, helping with the right straight hand, lower the hips, but without touching the floor;
• repeat the same steps, but with the other working hand.

If a chair is used, it serves as a support.

Push-ups from the knees

Involved - deltas, triceps and pectoralis major muscle. Push-ups from the knees is a lightweight version of push-ups from the floor. It is recommended to perform it to strengthen the muscles, followed by the transition to push-ups from the floor. You need to try at every lesson, straightening your legs, push your knees a little further. The position of the hands when doing push-ups can be normal and narrow.

Classic variant

• We rest with our knees and hands placed shoulder-width apart on the floor;
• Raise and cross the feet;
• We do push-ups, straightening our arms at the elbows;
• The movements are smooth and unhurried. This pace contributes to a good study of the muscles.

Narrow hand stance

Using a narrow arm position, you can increase the load on the triceps. We perform the exercise in the same way as in the first option, but we put our hands a little narrower than our shoulders.
You can also do wall or bench push-ups. For beginners, the optimal number is from five to ten push-ups. For those who are accustomed to loads - twelve with three repetitions.

Reverse push-ups with two hands

Used by athletes during the drying period, this exercise allows you to work out the triceps, give the arms elasticity. It can be done with the use of a table or chair, which has a height of about 2 meters. Weight own body, transferring to the triceps, will raise the tone of this muscle.

Performance:

• a chair or table is placed in the most stable position;
• stand in front of a table (chair) at a distance of three meters, but not closer;
• turn to the fulcrum (table / chair) with their backs;
• hands are held shoulder width apart;
• take three or four steps forward;
• straighten the body and bend the legs so that from the knees they form one line with the surface of the table or chair;
• bend your elbows and lower yourself as low as possible;
• return to their original position.

If you do three sets daily with twenty repetitions each, then your hands will very quickly acquire the desired harmony.

Useful information for weight loss

Bending arms with dumbbells

Exercise for biceps. You can use several options for performing the exercise. When using small scales and a large number approaches perfectly removes fat from the arms and shoulders.

While bending

It is performed standing, as well as sitting, leaning on the back. This makes it possible to better load the muscles, since the force of inertia cannot be used when lifting the dumbbell;

We take dumbbells and begin to bend our elbows, moving the projectile to the shoulders.

In an alternate version, you can use a lot of weight, since the muscles of one arm have the opportunity to rest.

plank

Works: Chest, shoulders, biceps and core

1. Lie face down on the floor, resting on your forearms and knees.
2. Spread your legs and rise into a plank position, lifting your knees off the floor.
3. The body should be straight and parallel to the floor, the muscles of the buttocks are tense.
4. Tighten your core muscles and hold the position for as long as possible. Start with 20-30 seconds and work up to 1 minute.
5. Repeat 3 times.

Mahi dumbbells to the sides

Working muscle: deltoid

1. Stand with your feet shoulder-width apart. Hold the dumbbells in your hands at the sides of your body, palms facing inward.
2. Start with the left hand. Slowly raise your arm parallel to the floor as you inhale. The elbow should be slightly bent.
3. The arm should be straight, and the palm should look at the floor.
4. As you exhale, lower your hand to its original position.
5. Do the same right hand.
6. Do 10-15 repetitions for each arm in 2 sets.

Breeding standing

Tighten and strengthen inner part shoulder.

• Feet shoulder width apart, back straight;
• We bend our arms a little at the elbows, the dumbbells are on the sides in the hips;
• Raise your arms with dumbbells above shoulder level;
• We hold the dumbbells in such a way that the dies that are in front are slightly tilted;
• Raise the dumbbells smoothly. We work in the lateral plane.

We plan the number of repetitions in accordance with our level of physical fitness.

Bending the arms with an expander

Performance:

Step on the expander or securely fasten it below

Take the ends of the expander in each hand. Tapes should be well stretched, should not sag.

Bend your elbows, pull the handles of the expander to your shoulders.

Slowly lower your arms to the starting position.

Tip: Keep your elbows close to your body. Unbend your arms to the starting position slowly, without sudden jerks.

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Bent over arms

Performance:

Rest your left foot and left hand on the bench. Step the other leg back a little, keeping your back straight. Take a dumbbell in your right hand. Bending your elbow, raise your hand to the level of your back or slightly higher. This will be your starting position

Bring your raised arm back until your elbow and shoulder form a straight line.
Slowly and gently return your hand to its original position.

Do the required number of repetitions with your right hand, then move to the left.

Tip: Lock your elbow in one position throughout the exercise. Keep your elbows close to your body, do not spread them out to the sides.

Wall push-ups

Wall push-ups are great for arm muscles. They include shoulders, biceps, triceps.

Performance:

• Stand against the wall at a distance of about 30-60 cm;
• Raise your arms and rest your palms on the wall a little wider than your shoulders.
• Fingertips pressed against the wall;
• Take a deep breath, exhale and bend your elbows, bringing your chest closer to the wall;
• Inhale and return to starting position.
• Sets and reps - 3 to 10.

worm

This is a great exercise to do after a few arm exercises, especially back push-ups. It helps to work out the whole body.

How to do:

Stand up straight, feet together. Bend down, place your palms on the floor. Keep your knees straight;

Start moving your hands forward without bending your legs;

Move until you are in a plank position;

Start taking small steps forward with your feet until your feet are near your palms.

Sets and reps - 3 sets.

Gun

One of the best exercises for hands. Simple and efficient.

Performance:

Resting your hands and feet on the floor, lift the body high up to parallel with the floor;

Lift one leg off the floor and straighten it. Pull the sock towards you;

Lower your buttocks to the floor, bending your elbows and keeping your leg in the air;

Do 10 reps and lower your leg.

Change your leg. Sets and reps - 3 to 10.

Clasp your palms in the castle, raise your hands above your head and stretch well.

Take the forearm with one hand with the other. Smoothly, slowly and gently press your forearm to your chest. Then change hands and repeat.

The palms behind the back should be locked into the lock, stretch and raise the arms as high as possible.

If you are wondering how to lose weight in the shoulders and arms, exercises that target this area will help you with this. Of course, it is important not to limit yourself only to the arms, to perform exercises for other muscle groups and to do general strengthening cardio. It is also very important to remember about proper nutrition. The proposed set of exercises does not require much time. It is enough to perform it several times a week, and the hands will become beautiful and taut. A video of exercises for losing weight on arms and shoulders will help you understand how to do them correctly.