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Embossed toned arms are the subject of dreams for many. Is it possible to achieve outstanding results with the help of diets and how to choose exercises for weight loss of hands, we tell in this article.
Do exercises for weight loss of arms help?
We all dream of easy solutions to complex problems, but the reality looks like this: it is impossible to lose weight “locally”, for example, in the forearm area. Adipose tissue is a kind of fuel reserve that is distributed throughout the body. Accordingly, the process of fat loss also affects the entire body. These data are confirmed by both theory and practice. For example, one of the international studies proved that exercises aimed at burning fat in a certain area do not work.
The reduction in body fat occurs unevenly and depends on the type of figure. According to the law of meanness, the most desired changes occur last, and problem areas decrease in volume only when all other parts of the body have already lost weight. So how can a girl lose weight in the arms and shoulders? There is only one recipe for all cases: a healthy diet plus strength training combined with cardio.
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Hand Exercise Recommendations
Arm exercises strengthen muscles, but have little effect on fat stores in this area. To quickly lose weight in the arms, shoulders and underarms, consider adjusting your diet. A specialist will help you choose a balanced diet.
Three main muscles are responsible for the relief of the arms: biceps (anterior biceps), triceps (posterior triceps) and the deltoid muscle of the shoulder. A common mistake during training is that all exercises involve only one of the muscle groups. Try to avoid this kind of imbalance: combine biceps exercises with triceps exercises. By engaging all the muscles, you will get faster results and reduce the load on the elbows, reducing the risk of injury.
A trainer will help you create an optimal program, the number and intensity of training largely depend on the physical form and individual characteristics. Minimum for beginners – classes twice a week, 2-3 exercises per workout with a total of 3-4 sets.
One of the basic rules of fitness says: you need a break of 48 hours before working with the same muscle group again.
Let your hands rest and during intense training, a 60-second break between sets is enough.
It is important to choose dumbbells or a barbell of the correct weight. For strength training, choose a weight that allows you to do about 5-6 repetitions. To build muscle mass, dumbbells or a barbell with which you can perform 8-12 repetitions are suitable.
Exercises for weight loss arms with dumbbells
You can achieve a beautiful hand relief without the participation of a fitness trainer. You can do it on your own at home, regularly doing exercises to slim your arms from elbow to shoulder with dumbbells. Below are some effective examples for women.
By engaging all the muscles in your arms, you will achieve faster results and reduce the load on your elbows.
Do two to three sets of 10-15 reps for each of the following exercises. Once 15 repetitions of a particular exercise is easy for you, move on to heavier dumbbells.
Arm flexion
The standard biceps curl can be performed while standing or sitting on the edge of a chair.
Hold a dumbbell in each hand, lower your arms to your sides.
Inhale, as you exhale slowly raise the dumbbells to your shoulders. Do not rock, lean forward, or arch your back as you lift the dumbbells. Keep your core tight and your back straight.
Hold this position for a few seconds, then lower the dumbbells to the starting position.
Bench press
A classic upper body strengthening exercise that engages multiple muscles at the same time, including the pecs, triceps, and deltoids (shoulders).
Lie on the floor or on a bench with your feet flat on the floor.
Grab a dumbbell in each hand, palms down on the floor. Bend your elbows so that your palms are at a 90 degree angle to the floor.
Inhale and place the dumbbells slightly wider than your chest. This is the starting position.
As you exhale, lift the dumbbells up with your elbows slightly bent.
Slowly lower the dumbbells to the starting position.
Extension of arms back
Great exercise to strengthen the triceps.
Stand up, take a dumbbell in each hand, lower them down to your sides. The palms are facing each other.
Pressing your arms to your sides and slightly bending your knees, lean forward.
As you exhale, straighten your arms so that the dumbbells are slightly behind you.
Pause, then return your arms to the starting position.
Exercises for weight loss of arms without dumbbells
To strengthen the muscles of the hands, it is not at all necessary to use sports equipment. Here are five simple exercises that anyone can do.
Hand circles
Any exercise for hands for weight loss for women begins with circular rotations.
Standing straight, extend your arms to the sides at a 90-degree angle.
Rotate your arms forward, describing a circle.
Do 10-15 rotations, and then move in the opposite direction.
After a short break, do two more sets.
Keep your abdominal muscles toned to make the exercise easier.
Push ups
The good old push-ups are an effective way to strengthen your shoulders. Before starting the exercise, make sure that the body is in the correct position.
Keep your feet together, toes pointing down, hands shoulder-width apart. Body parallel to the ground, hips and back should form a straight line.
Bend your elbows and lower your body, leaving a gap of about 3 centimeters to the floor. Try to keep the original position of the body.
If difficult, do push-ups from your knees.
When pushing up, try to follow the correct position of the body.
Do 3 sets of 10 reps every day for good results. Push-ups are an extremely effective exercise for building muscle mass.
Pull ups
Pull-ups are especially useful for strengthening the muscles in the arms, chest, shoulders, and sides of the back.
To perform the exercise correctly, place your hands on the bar at shoulder width.
Raise your body until your chin is just above the bar.
Lower your body and repeat the exercise several times – as much as you can.
Planck
In yoga, the plank pose is an indispensable part of the “Sun Salutation” and perfectly strengthens the muscles of the hands.
The plank perfectly strengthens the muscles of the hands.
Position your body in the same way as for push-ups. Keep it suspended in this position for 30 seconds or more if fitness permits.
Make sure your wrists are directly under your shoulders and your back is straight and parallel to the floor.
To make it harder, lower your elbows to the ground and join your hands.
Downward facing dog pose
Perhaps the most famous yoga exercise. In this pose, the body forms an inverted V with the heels and palms pressed to the floor. At the same time, the spine tends to the ground, the hips are laid back.
As with the plank position, you can make it harder by lowering your forearms to the ground and holding the position.
Strengthening arm muscles without the use of weights takes time and effort. But by doing these simple hand exercises three to four times a week, you will definitely achieve the desired effect.
Hand Slimming: Helpful Tips
Use firming products to improve skin tone to prevent sagging.
Supplement your workouts with hardware procedures to prevent sagging skin.
Listen to your body. If you feel very tired, take a break or switch to restorative yoga classes instead of another strength training session.
Before starting any workout, do a little warm-up. Circular movements of the arms, swings or push-ups will help improve blood circulation and warm up the muscles.
Means for strengthening the skin of the hands
For the skin of the hands, both body products and special hand products are suitable.
Firming Body Milk Garnier “Ultra Elasticity”
Milk-gel is enriched with phyto-caffeine, a component known for its invigorating properties. In addition, it removes excess fluid from the body. At the same time, seaweed extract stimulates collagen synthesis and strengthens the skin. The tool also takes on the functions of a moisturizer, saturating the skin with moisture for 24 hours.
Revitalizing hand serum, L’Oréal Paris
A product with an unusual cream-serum texture perfectly nourishes and protects the skin from external negative influences. Contains niacinamide to strengthen the skin’s hydro-lipid barrier, healing panthenol and glycerin to hydrate and help retain moisture in the skin. You can use the product every time after intense physical activity.
CeraVe Revitalizing Hand Cream
This basic cream should always be kept at hand: in a cosmetic bag, desktop drawer, on the bedside table. Designed for very dry skin, contains three types of ceramides and hyaluronic acid. Moisturizes, nourishes, softens and strengthens the skin’s protective barrier.
Revitalizing cream for very dry skin of hands Lipikar Xerand, La Roche-Posay
Another excellent product from the “all in one” category: protects, softens, restores the hydrolipidic film of the skin. It has a comfortable non-sticky texture and absorbs well. Apply with massage movements on clean skin of the hands.
Summary results
How to remove fat on the arms?
Neither exercise nor diet will help locally remove fat from the hands. Fat burning occurs throughout the body (albeit unevenly). It is possible to accurately remove body fat from the hands only in the salon, with the help of special cosmetic procedures.
What exercises will help to achieve thin arms?
Exercises to reduce the volume of the hands are effective when paired with a weight loss diet, which is prescribed by a specialist. Physical exercise will help strengthen the muscles of the hands and improve skin tone. There are dozens of exercise options that can be repeated at home, both with and without equipment (dumbbells, barbells, expander) or exercise equipment. To reduce the volume, you can also try wraps.
What to do to lose weight hands?
Together with professionals, choose the right diet and training schedule. Exercise at least twice a week. Alternate exercises for different muscle groups of the hands.