Often women, trying to give their body sporty look, spend a lot of effort on exercises for the press, hips, buttocks. At the same time, hands are practically not trained. Due to the fact that little attention is paid to them, the muscles become weak, and the skin begins to sag.
To make everything look harmonious, equally taut in all places, you should take care of the aesthetic appeal of the hands. For this purpose, it is possible to various exercises, carry out wraps, massage, take baths and rub various oils. However, it is worth remembering that there are restrictions during lactation.
Read in this article
This problem is faced by women of different ages and physiques. Scientifically, sagging skin on the hands is called ptosis. There are the following factors influencing the occurrence of this problem:
- Age changes. As a result of aging, the skin loses elasticity due to a decrease in the concentration of collagen and tissue fluid in it.
- Hormonal changes. Arise as a result of the use of drugs aimed at its stabilization, therapy of past diseases of the reproductive system. Also, a hormonal surge occurs during pregnancy, breastfeeding.
- Rapid weight loss. Due to the fact that there is a sharp decrease in body weight, the skin does not have time to tighten.
- Wrong care. The skin can sag due to the abuse of the solarium, prolonged exposure to direct sunlight.
- Heredity.
Before you start training aimed at strengthening the muscles of the hands, you should pay attention to other means. Of course, intensive exercises are most effective, the result obtained with their help will not be long in coming. But before you run into gym, you should start by following the general recommendations:
- You need to drink enough water per day. The optimal volume is 2 liters. The liquid helps to “remove” excess fat and does not allow it to accumulate.
- You need to eat right. Fast food, sweets, flour - all this will have to be limited, but it is better to exclude it altogether. It is clear that you still want to eat something tasty. Finding an alternative is pretty easy. Sweets are replaced with dried fruits - raisins, dried apricots, prunes. Of course, rarely anyone after childbirth with breastfeeding begins to eat such food, but it is worth remembering that the child may be allergic even to dried fruits.
- It is advisable to start exercises after the birth of the baby in consultation with the doctor. For example, after a cesarean or if there are stitches, it is better to postpone classes for a couple of months. At natural childbirth you can start training literally from the third day. However strength exercises it is better to leave until the body is completely restored. Give preference first light gymnastics and workouts.
Before starting workouts, it is important to remember that they should be repeated regularly. If you take too long breaks, then all efforts may be in vain.
Coaches recommend combining different kinds physical activity. This is necessary for the uniform and full development of the muscles. If the base training is stretching exercises, then you can perform the program at least every day. When more attention is paid to power loads, then exercise should be repeated no more than three times a week.
Do not expect that after the first workout, the arms will become noticeably taut. In order for the result to become really noticeable, the skin to become elastic, and the muscles to get relief, you need to persevere with the exercises. Tangible changes will appear after two weeks of regular exercise.
Arm lift exercises at home
most efficient and fast way get rid of sagging skin and flabby muscles - intense training. In this case, it is not necessary to go to the gym every day, you can do the exercises at home on your own. Ideally, it is better to postpone them until full recovery after childbirth. After all, even wearing a baby is already gymnastics for mom's hands.
Preparation
Before doing exercises for the hands, you need to do a warm-up. This will help to warm up the muscles of the whole body. The following exercises are performed as warm-ups:
- Rotation of the hands towards and away from oneself, then the same is done only with the attachment of the elbows, and then the shoulder joint.
- Jumping on toes with rotation of the arms at the elbows, as is done on a skipping rope, 30 times.
- Everyone familiar with physical education exercise "mill". Leaning the body forward, keeping the back straight, swing to the side with the left hand right leg, while taking the second back, and vice versa. Do 30 times.
When the muscles have warmed up and the blood has rushed to them, you can begin to perform the main part of the workout, aimed at tightening the skin on your hands.
Dumbbell exercises
One of the most effective and at the same time difficult are exercises with weights. Dumbbells are best for doing them at home. If they are not at home, they will come small bottles filled with water. You need to start with a small weight. When fatigue from exercise is significantly reduced, the load can be increased. The complex is as follows:
- First exercise. Take dumbbells or weights, stand up straight. Hands are pressed to the body and bent at the elbows at an angle of 90 degrees. During the exercise, press them tightly. Alternately unbend one, then the second arm. Repeat 20 times (10 each).
- Second exercise. Lean forward a little, the back should be straight, you can not slouch. Bend your arms at the elbows and take them back. It is important to observe correct position, the shoulder blades should be sufficiently shifted. Alternately unbend the right and left hand, repeat 10-15 times for each.
- Third exercise. Straighten up, legs apart a little. Raise one arm up, then bend it at the elbow and lower it back behind the head, straighten it again. The back should be straight. Run 10-15 times for each hand.
- Fourth exercise. Hands are located along the body. The stomach is drawn in, the back is straight. Raise your arms to the sides, while the shoulders should not move. Run 20 times.
- Fifth exercise. Stay in the same position. Only now the lifting of the hands is performed not to the sides, but in front of you. Run 20 times.
- Sixth exercise. Change position, lie on your back. One hand, which contains a dumbbell, is raised up, the elbow is looking to the side. The second is extended along the body or lies on the stomach. Bend the arm with dumbbells at the elbow and press it to the opposite shoulder. Repeat 15 times for each.
It is better not to do training from such a set of exercises too often, three times a week will be enough. At the same time, do not forget about the regularity and try not to miss the days on which, according to the plan, sports should take place.
Without dumbbells
To train the muscles of the hands and get rid of sagging skin, it is not necessary to use a weighting agent. The complex can be as follows:
- Exercise one. Position - emphasis sitting. Hands laid back, palms facing forward. The knees are bent, the pelvis is slightly raised above the floor. The back should also be kept straight. Bend and unbend your arms, touching the floor with your pelvis. Repeat 15-20 times. At the end, straighten your arms and the whole body, hold out in this position for about 20 seconds.
It is not necessary to perform this exercise while sitting on the floor, you can lean on the edge of a sofa or chair. In this case, you just need to lower the pelvis, while the elbows form a right angle.
- Exercise two. Position - emphasis lying, legs bent at the knees and crossed among themselves. Perform 15 push-ups, while the elbows should be pointing straight back. It is important to keep your back straight.
- Exercise three. Position - standing, feet shoulder width apart. Hands raised to the sides, elbows bent at an angle of 90 degrees, palms turned forward. The back is straight, the stomach is drawn in. Hands go down, while the forearms remain in place. Repeat 10-15 times.
- Exercise four. The position is the same as in the previous exercise. Hands raised to the sides, elbows straightened. You should feel tension in your muscles. Perform small rotational movements with straight arms, first forward, then back. You should not do a wide swing, the exercise should be performed at a fast pace. Repeat 15-20 times.
- Exercise five. Tilt your torso slightly forward, keep your back straight. Hands are straightened in front of you, tense. The palms are clenched into fists. Bend your elbows at an angle of 90 degrees, pull back as far as possible, bringing the shoulder blades together, return to the starting position. Repeat 10-15 times.
Watch the video about arm lift exercises:
Folk remedies for muscle tightening for women after childbirth
Sometimes in cases with sagging skin on the hands, you can do without strong physical exertion. It all depends on how severe the problem is. If sagging skin was noticed at the very beginning of its appearance, you can do without folk remedies no exercise. They are also suitable for prevention.
Wraps
This is one of the most effective and fast-resulting manipulations. The procedure is carried out in beauty salons, but can easily be performed at home. One thing when breastfeeding is to consult a doctor so as not to accidentally disrupt lactation and not provoke allergic reactions in both the mother and the baby.
Before proceeding to yourself, you need to take a hot shower. After that, a scrub can be applied to the problem area of \u200b\u200bthe skin. Wash off after two minutes. Now you need to prepare the mixture for wrapping. You will need the following ingredients: 50 grams of honey, 5 drops essential oil citrus fruits, 20 milliliters of fatty oil (olive, jojoba, grape seed). It is necessary to mix all the components in a water bath.
When the product is ready, it is necessary to apply it to the problem areas of the skin, lightly rubbing and massaging. Hand should be wrapped cling film to keep her warm. This is necessary to activate blood flow. After half an hour, remove the film, wash off the product. It is recommended to smear the skin with a nourishing cream after the procedure to avoid dryness.
The wrap should be repeated every three days to see the desired result. When progress becomes noticeable, it will be possible to limit yourself to once a week.
Massage
As a rule, this procedure is combined with wrapping and rubbing essential and fatty oils into the skin. Massage improves blood flow, normalizes muscle tone.
The procedure is simple: you need to stroke with two fingers in the direction from the elbow to the shoulder. Enough 15 minutes.
Another massage option is possible: with the help of vacuum jars. In this case, the forearm, where a skin problem has been identified, should be lubricated with a prepared mixture of oils. You need to perform the massage as follows: raise your hand up, make smooth movements using a jar from top to bottom. The duration of the procedure is 10 minutes for each problem area.
Massage should be performed regularly, several times a week. After it is carried out, the skin reacts much better to other means, for example, creams, ointments, scrubs.
Scrub
This tool is very effective, because it has a positive effect on the condition of the skin in the body: its cells regenerate faster, and tissues are saturated with oxygen. This effect is achieved by removing old dead skin cells. The scrub also helps unclog pores.
It is better to carry out the procedure every day for best results. The scrub is available to anyone, sold in pharmacies and stores. You can make this tool yourself: mix salt, honey and coffee. The resulting mixture should be rubbed into the problem area on clean skin after taking a shower.
Herbs
Another effective remedy in the fight against sagging skin of the hands - baths using healing fees. They consist of various herbs that are beneficial for the entire body. Fees can combine a wide variety of elements: St. John's wort, nettle, chamomile, elecampane, birch buds and many others.
To prepare a herbal decoction, you should take 500 grams of raw materials for five liters of water. Pour boiling water over all the ingredients and let it brew for half an hour. After the broth must be filtered and used when taking a bath three times a week.
A big plus of such bathing is that the ingredients can be combined with each other in a variety of ways, it is not necessary to mix them all.
Oils
Usually applied as aid during massage. Just like herbal preparations, they can be prepared at home. The main ingredient is some kind of oil, while it should be quite fatty, for example, jojoba, olive, grape seed and others. Further, various esters are added to it: lavender, citrus and coniferous plants, mint, geranium, etc.
The ratio should be as follows: for one hundred milliliters of oil taken as a basis, there are 20 drops of ether.
This tool restores skin elasticity, nourishes it. Rubbing oils also improves blood circulation, strengthens blood vessels and removes toxins from the body.
In order to quickly cope with the problem after childbirth and achieve the desired result, you should not focus on any one means of dealing with sagging skin on the hands. It is best to use everything in combination. The result will not make you regret the efforts spent: the whole body will become harmoniously toned, and it will be possible, without embarrassment, to wear an open dress even after childbirth.
The hand does not adapt well to physiological changes in the body and eventually sags and becomes flabby. Can't deal with a defect like this. cosmetic procedures. The only way to tighten the muscles on their own, which will regain their former beauty and elasticity, is physical activity. To achieve the result, it is necessary to perform regularly so that the skin does not hang.
Why does the skin sag?
As a rule, most women face such a problem, than the age has crossed the line of 30 years. The delicate skin of the décolleté, shoulders and arms is the first to age. What is reflected in the appearance of the fair sex.
The phenomenon is not alien to those who quickly lost weight, without taking care of nutrition and hydration of the body in a timely manner. The skin does not have time to adapt to changes, loses elasticity and sags.
Cosmetic procedures cannot hide or remove sagging hands. You can achieve the effect of lifting with the help of sports. You just have to do special exercises for hands. So that the skin does not hang in the future, it is necessary to continue classes. This will help maintain the result and not resort to extreme measures.
Basic training mistakes
It does not always lead to skin tightening. Doing it wrong, you can only achieve the effect of losing weight or remain without result. What are the main mistakes?
1. Light weight. The space freed from fat can only be filled with muscles. Due to their development and increase, the skin literally stretches and stops hanging. Only a decent load can help develop. so that the skin does not hang, they consist in lifting their own or additional weight. If classes are held with dumbbells, their weight should be at least five kilograms. A smaller inventory weight will not lead to the desired result.
Increased workload and daily power training will lead to exhaustion and weakening of muscles that do not have time to recover as quickly. As a result of such enthusiasm, neither the beauty of the body nor the desire to practice will be added. Should be done every other day or three times a week.3. Merciless diets. For building muscle tissue you need a balanced and nutritious diet. The lack of necessary substances and elements will lead to exhaustion of the body, and physical activity will become a serious stress. As a result, the body will lose weight even more, and the skin will sag even lower.
To achieve a serious result, it is not enough to perform only hand exercises so that the skin does not hang. Required A complex approach, during which the muscles of the back, chest and neck are strengthened. That is why training includes both general, basic movements, and isolating, aimed only at the biceps and triceps.
During classes, more emphasis is placed on the quality of the exercises, and not on the quantity. It is enough to perform one approach 8-10 times, eventually increasing the number of cycles and the weight of auxiliary equipment.
Warm up
Each workout should begin with a ten-minute warm-up. It will prepare the body for the upcoming load, establish the necessary heartbeat. Such a "rehearsal" helps to avoid possible injuries and sprains.
Exercises for the hands, so that the skin does not hang, begin with the rotation of the wrists, elbows. You should move your shoulders to the sides, do swings, jerks, swings. At the same time, attention should be paid to the neck. Turning the head to the side circular rotations will help to quickly stretch the muscles.
The remaining warm-up time should be devoted to the whole body. For this, trainers are perfect ( treadmill), squats. After warming up, you can proceed to the complex.
Main part
The most accessible and effective are exercises for the hands (so that the skin does not hang) without dumbbells. They are based on the rise own weight. Below is a special complex that does not need to continue and increase the existing load. Within a month, it is enough to perform each exercise 8-10 times, depending on your own feelings and the desired result. Then you can gradually increase the number of repetitions.
Hand exercises (so that the skin does not hang) with a photo:
1.Push ups. Take an emphasis lying down, place your palms parallel to each other. Press the chest to the floor, slowly take the starting position. If the task is out of reach, you can start with push-ups on your knees or against the wall.
2. Pull-ups. Hang on the horizontal bar, turn your palms towards you. Pull yourself up so that you reach the crossbar with your chest. Return to starting pose. After the cycle, repeat, but this time it is enough to reach the stick with your chin.
3. bars. After the horizontal bar ceases to require maximum effort, you should switch to the bars. Exercises are performed in the same way.
After 2 months, you can perform a cycle with a backpack, gradually increasing its weight from 1 to 5 kilograms.
Dumbbell exercises
You can also do hand exercises at home. So that the skin does not hang, but tightens and acquires elasticity, dumbbells weighing at least five kilograms should be used.
1. Extension. Alternately bring each hand over the head.
2. Simultaneous bending. Grab a dumbbell with both hands. Raise your arms above your head, lean back as far as possible. Return to the previous position, continue to perform.
3. On a slope. Lean on a table or chair with one hand, swing with a dumbbell with the other. Change hands, repeat.
4.From fours. Get on your knees. With one palm rest on the floor, in the other take the weighting agent. Bend, then unbend the arm. Repeat with the other hand.
Exercises for the hands, so that the skin does not hang when losing weight, are performed 20-30 times in several approaches quickly and vigorously. In order to restore the tone of aging integument, preference should be given to heavy equipment, and the complex should be performed slowly and smoothly 8-10 times each exercise.
With age, the skin begins to sag, becomes flabby, untidy. Particularly affected are the hands, which are no longer characterized by elasticity. You should not give up on your beauty, because sagging skin on your hands is a temporary phenomenon if you train. Physical exercise relevant in gym but also productive at home.
How to tighten sagging arms
The muscle mass of the upper limbs combines the muscles of the forearm and shoulder. So that the skin does not hang, it is necessary to pump triceps, biceps. The biceps muscle is more developed, therefore, to pump it, use dumbbells weighing 2-3 kg. You just need to bend - unbend the limbs at the elbows. Triceps are a little more difficult to train, but the exercises are no less productive. Raise the hand from the dumbbells high above your head, and then turn the back outward.
These simple exercises for hands, so that the skin does not hang, it is advisable to perform every day. Not only the upper limbs are tightened, but the whole body, the skin becomes firm and elastic. To pump up problem areas, you can contact a fitness instructor, but it is quite possible to solve the problem at home. Below are effective exercises for weak hands, so that the skin does not hang. The basic rules are as follows:
Arm lift exercises with dumbbells
So that the skin on the hands is not hanging and flabby, and the girl feels great and confident, it is recommended to stock up on dumbbells and perform the exercises suggested below every other day. The weight of the weighting agents is no more than 2-3 kg for each palm, the duration of the workout is 20-30 minutes. After a couple of weeks of homework, the skin will look beautiful and toned. So:
Sagging arms exercises without dumbbells
If you are wondering how to tighten sagging skin on your arms, and dumbbells are not available, do not panic and get upset too much. Known for those exercises that you can perform at home and not buy a special Sports Equipment. For example, classic push-ups from the floor have high efficiency in a given direction, help to get rid of the "wings" and develop muscle mass. These are not all hand exercises so that the skin does not hang. Below is a productive training complex, which additionally provides the effect of weight loss. So:
Video: effective exercises for sagging hands for women
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Good day, dear visitors of our pages! Decision reset excess weight— this, of course, is good. But it is worth remembering that it increases the likelihood of sagging skin in various parts of the body, including the hands. And it will be necessary to arm yourself with knowledge about the fight against this problem, in which hand exercises will help you so that the skin does not hang. About them, the most effective and simple, I will talk further.
Why does the skin sag
The main causes of flabbiness of the skin of the hands are the lack of muscle tone and the presence of excessive adipose tissue. But there are other reasons too:
- Hormonal changes and slow metabolism.
- With age, elasticity is lost due to insufficient production of collagen and elastin in the body.
- And already mentioned too fast weight loss weakening muscle tissue.
Many ladies do not emphasize their hands in their workouts for fear of giving them a masculine outline. This is a fundamentally wrong opinion - in the female body there is an insufficient level of the male hormone testosterone for such forms. And also, to build large muscle mass, you need serious training with large weights.
Ways to get rid (plan of action)
To get rid of sagging skin of the hands will help an integrated approach to the problem, consisting of:
- Exercises for triceps located on the back of the arms;
- Balanced nutrition;
- Cosmetic procedures - body wraps and masks;
- Regular use of a contrast shower with massage;
- Sufficient water intake throughout the day.
If you do not have the opportunity to apply all the proposed methods, then at least you will need to exercise regularly and eat right.
form nice shape hands are best after losing weight - you must admit, it will be difficult to see your relief muscles under a layer of fat.
Training and nutrition
It is important to strike a balance between physical activity and weight loss in general. Losing weight does not mean gaining attractive forms.
There are many ways to lose weight, but there is one rule for all - you must consume fewer calories than you expend. In this case, you will need to exclude from your daily diet:
- Fried fatty foods.
- Fast foods and sausages with semi-finished products.
- I'll have pastry and confectionery.
- Sweet carbonated drinks.
And completely switch to rational with the use of lean meat and fish, a variety of cereals and pasta from durum wheat, whole grain bread, vegetables and fruits. At the same time, dishes can be boiled, stewed or eaten fresh.
To achieve the desired results, you will need perseverance and patience. No need to lose heart, not getting a quick effect - everything has its time. Regular workouts 3-5 times a week for 40-60 minutes will definitely give results, the main thing is not to give up and go towards your goal.
And be sure to include in your workouts aerobic exercise, considered the most effective for getting rid of unnecessary kilograms - walking (read,), running, skiing, cycling, swimming, dancing. To improve the figure, 150 minutes of moderate such exercises weekly are enough.
Workouts with weights
You can train the muscles of the hands yourself at home. Of course, the ideal option would be to visit the fitness room to start mastering correct technique execution. But if this is not possible, then at least watch the videos, and after that start practicing at home.
Next, I want to offer you a small complex with dumbbells weighing from 0.5 kg to 3, depending on the level of your training. Perform all exercises at an average pace for 3 sets of 12-16 times. Beginners are recommended to start with 2 sets of 10-12 repetitions, gradually adding to the required load:
- Training begins with a warm-up - rotating the arms in one direction and the other, raising the arms with sipping up, pulling the arms forward with the body tilted and sipping behind them, bending and unbending the arms in the elbow area.
- To tighten the muscles, stand up straight with your feet shoulder-width apart (slightly bent at the knees) and arms with dumbbells (palms down), spread apart to shoulder level. Perform short rotations, then turn your hands palms up and repeat rotations;
- The usual stand on the floor, connect straight arms at the bottom - spread them apart to shoulder level and return down;
- You can tighten the biceps while standing on the floor: raise your arms to the shoulders with your palms inward and bend at the elbows at a right angle - extension to the sides and flexion;
- Spread your arms to the sides, bending them at the elbows, turning your palms forward - straightening your arms up with a return to I.P.;
- Against sagging of the skin of the hands, I recommend the following exercise - raise your hands above your head, connecting them and bend your arms back and straighten them in I.P.
Training without dumbbells
Now I bring to your attention a complex without dumbbells for the upper body, consisting of push-ups alone. Correct starting position - the whole body is a straight line with tightened belly and tight buttocks. Perform 2-3 sets of 12 times or more, as far as strength is enough at an average pace:
- “Classic” - stand on your palms (opposite your shoulders and at their width) and knees on the floor. Inhale - lower your arms as far down as possible, exhale - raise your body.
- “Wide” - I.P. the same, only the hands are located on the floor much wider than the shoulders.
- “Narrow” for triceps - the same I.P., but the hands are as close to the body as possible. During push-ups, it is necessary to direct the elbows strictly back.
- “Rear” - sit on a chair, putting the brushes directed forward, on the edges next to the pelvis, remove the buttocks from the support, slightly bending your knees and resting your heels on the floor - lower yourself down on your hands and return to I.P., having done the necessary number of repetitions. Elbows must be directed strictly back.
Look at 2 more complexes in the pictures.
Mini-complex (photo). Good muscle development, incl. inside hands
An extended version (don't let it bother you that the figure shows a man, the exercises are universal).
Strengthening the shoulder girdle
So that the skin does not sag, and the muscles get stronger and tightened, I offer you strengthening exercises that train the entire upper shoulder girdle:
- I.P. - standing on the floor for a bit bent legs, arms with dumbbells hang freely along the body - raise them together to shoulder level and spread apart, returning to I.P. in the same way;
- The legs are much wider than the shoulders, the body is tilted forward, the arms hang freely below - spreading the arms to shoulder level and returning to I.P. During execution, keep your arms slightly bent at the elbows;
- Standing on the floor (shoulder width apart) - perform cross alternate movements with your hands in front - first right hand in front, then left;
- I.P. the same, bend your arms in front of your face and imitate strikes with your hands forward.
Many of the suggested exercises can be performed while sitting in front of a computer or TV in your usual home environment. It remains only to choose the ones you like and combine business with pleasure.
Mandatory stretching
At the end of any workout, be sure to stretch the worked muscles:
- Raise one arm up, bend it behind your head, bounce it slightly and hold it for a few seconds. Do the same with the other hand.
- Take one hand by the elbow in front of you and also press on the elbow, fixing the position, then change hands.
- Stretch your arms up, turn your body to the sides from this position - feel each muscle.
Do not expect quick results - you will have to train hard and systematically, as well as eat right. And after a couple of months you will be able to put on open dresses and blouses, showing off your beautiful and toned arms.
Mini Tips for Weight Loss
With age, the skin begins to sag, becomes flabby, untidy. Particularly affected are the hands, which are no longer characterized by elasticity. You should not give up on your beauty, because sagging skin on your hands is a temporary phenomenon if you train. Physical activity is appropriate in the gym, but is also productive at home.
How to get rid of sagging hands at home
- To get rid of an inferiority complex and tighten sagging zones, it is necessary to do morning exercises at home every day, with an emphasis on pumping triceps, biceps, and shoulder girdle. Exercises with dumbbells are excellent help in a given direction, but it is recommended to choose weights no more than 3 kg in each palm.
- Aerobic exercises are an effective way to remove sagging arms in women, but in this case, the regularity of approaches, a strictly developed schedule, and the cost of free time are important. You can choose dancing, running or swimming, and carry out training at an accelerated pace for high-quality burning of subcutaneous fat in problem areas of your imperfect figure.
- Nutrition is another important component that provides a quick tightening of the whole body, increased skin tone. Fatty and fried foods will have to be completely abandoned, but the emphasis should be on proteins, antioxidants, and complex carbohydrates. It is important to drink a lot in order to activate the cellular exchange of the upper layer of the epidermis.
How to tighten sagging arms
The muscle mass of the upper limbs combines the muscles of the forearm and shoulder. So that the skin does not hang, it is necessary to pump triceps, biceps. The biceps muscle is more developed, therefore, to pump it, use dumbbells weighing 2-3 kg. You just need to bend - unbend the limbs at the elbows. Triceps are a little more difficult to train, but the exercises are no less productive. Raise the hand from the dumbbells high above your head, and then turn the back outward.
These simple exercises for the hands, so that the skin does not hang, it is advisable to perform every day. Not only the upper limbs are tightened, but the whole body, the skin becomes firm and elastic. To pump up problem areas, you can contact a fitness instructor, but it is quite possible to solve the problem at home. Below are effective exercises for weak hands so that the skin does not hang. The basic rules are as follows:
- Exercises should be smooth and without jerks, otherwise you can tear, damage the triceps or biceps.
- The training complex, so that the skin does not hang, it is advisable to carry out 3-4 times a week, and the problem will be solved in a month.
- For greater efficiency, perform the exercises in two sets, and then take a 30-second break so that the body rests.
Arm lift exercises with dumbbells
So that the skin on the hands is not hanging and flabby, and the girl feels great and confident, it is recommended to stock up on dumbbells and perform the exercises suggested below every other day. The weight of the weighting agents is no more than 2-3 kg for each palm, the duration of the workout is 20-30 minutes. After a couple of weeks of homework, the skin will look beautiful and toned. So:
- Raise your arms with dumbbells to shoulder level, while bending your elbows at an angle of 90 degrees. Rhythmically raise them up, lower them down, performing 2 sets of 20 repetitions without stopping.
- Sitting on a bench, put your hands with weights behind your back, which is the starting position for this exercise. Straighten them high above your head for one, return to the starting position for two. You need 20 repetitions for each set.
- Lying on the floor, spread your arms with weights in opposite directions. Raise them in a straightened state, crossing at chest level. This is an additional workout for the pectoral muscles and the whole body.
- Take a position on legs half-bent at the knees, bring your hands with dumbbells closer to your chest. Extend the upper limbs to shoulder level so that the skin can no longer sag, frustrating with its appearance.
- Rhythmically in a standing position, alternate the right or left hand with dumbbells above your head. This exercise is given 1 minute of time, after which you can do a 30-second interval and conduct a second approach.
Sagging arms exercises without dumbbells
If you are wondering how to tighten sagging skin on your arms, and dumbbells are not available, do not panic and get upset too much. Known for those exercises that can be performed at home and not buy special sports equipment. For example, classic push-ups from the floor are highly effective in a given direction, help get rid of “wings” and build muscle mass. These are not all hand exercises so that the skin does not hang. Below is a productive training complex, which additionally provides the effect of losing weight. So:
- Choose the seat of an armchair and a sofa as a support, and maintain balance with the inside of the hands so that the arms are bent at the elbows at an angle of 90 degrees, the body is kept on weight. Perform back push-ups 20 times in 2 sets. If you do push-ups in this way, the problem of the skin that hangs on your hands will be completely solved.
- Pull-ups continue exercises for the arms so that loose skin does not hang. At home, in the doorway, you can install a horizontal bar and pull up problem areas of your own figure on it. The number of approaches is not limited, and if you can’t lift the body, you can just hang for a few minutes with the benefit of the spine.
- Vertical push-ups also provide a result so that the skin does not hang. It is necessary to rest your palms against the wall, create tension, pull the case to the wall. Biceps, triceps swing, and soon there will be no trace of sagging skin. It is supposed to perform 20 repetitions in 2 sets.
- Choose a starting position on bent knees. Bend your arms slightly at the elbows, then spread them wide on both sides to shoulder level. In this way, you can tighten the biceps and triceps, gradually forming an athletic silhouette.
- Before removing sagging skin on the hands with the workouts suggested above, first of all, stretching exercises are necessary to exclude injuries to the shoulder and lumbar girdle. These can be classic lunges with your hands, which also pump the muscles of the upper limbs.
Video: effective exercises for sagging hands for women
