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Thick arms: exercise for weight loss. Video
Too thick arms do not allow you to wear sleeveless dresses or feel confident in a bathing suit. A special set of exercises will help get rid of excess fat, make the muscles elastic and relief. Use dumbbells, a barbell, and a rubber band to help you get things done faster.
Exercises for fat arms: how to lose weight?
Hand exercises: what to look for
Thick and flabby arms – a real grief for many women. To get your arms in shape and reduce the volume, you need to train all muscle groups. Develop a program that systematically loads your biceps, triceps, and upper back. Perform the complex at least 3 times a week, each lesson will take about 30 minutes. The result will not be long in coming – hands will lose weight and begin to acquire a beautiful shape after a couple of weeks of hard work.
To work out the muscles correctly, you will need:
- dumbbells
- barbell
- rubber harness
- chair
Exercise at a fairly fast pace. Start with one set and gradually work your way up to three sets. Rest no more than a minute between sets. Don’t forget to drink while exercising, dehydration can be harmful to your skin.
To help your hands quickly acquire the desired shape, limit yourself to sugary and fatty foods. Eat more fiber – cereals and vegetables. Do not get carried away with proteins: with strength training, they will help to increase muscle volume
Gymnastic complex for slender arms
Do a three-minute warm-up before starting the exercise. Stand up straight with your legs slightly apart. Spread your arms to the sides. Rotate the brushes first to the left and then to the right. Then rotate with your forearms and finish the warm-up in wide circles with your straight arms. Repeat each type of rotation 20 times.
Do exercises to develop your triceps, they will strengthen and tighten the muscles, giving the arms a beautiful relief. Sit on the edge of a stable chair. Put your palms on the seat, keep your back straight, do not lower your head. Leaning on your feet and palms, slowly lower the body down, and then return to the starting position. Repeat the exercise 10 times. If you want to increase the load, pull the socks towards you, resting your heels on the floor.
Sit on the floor with your hands at shoulder level, fingers pointing forward and elbows slightly bent. Lift your pelvis while keeping it in balance 8–10 seconds, the arms should be bent at the elbows. Lower yourself slowly. Repeat the movement 10 times.
Take dumbbells, sit on a chair. Alternately lift the dumbbells towards your shoulders so that your elbow is parallel to the floor. Do not lower your head, keep your back straight. Repeat the movement 10 times with each hand.
The optimal dumbbell weight is 1-2 kg. Choose a model with a non-slip plastic or rubber handle
Stand straight, feet shoulder-width apart, lower your arms with dumbbells and bring them slightly forward. Spreading your arms to the sides, raise them to shoulder level. Keep your elbows slightly bent to avoid unnecessary stress on your joints. Hold this position for 8-10 seconds and return to the starting position. Repeat the exercise 10-15 times.
Pay attention to the biceps, they will provide a harmonious outline of the arms.
Stand straight with your legs slightly apart, keeping your feet parallel to each other. Lower your arms with dumbbells along your body. Bend your arms while twisting your hands. Make sure to keep your elbows pressed against your torso. Lower your arms slowly.
Barbell exercise will also help develop biceps. Hold it in lowered hands with a narrow grip (palms should be close to each other). Slowly lower the barbell behind your head, touching your shoulders with your hands. Return to starting position. Repeat 10 times, then lower the barbell, wait a minute and take the next approach.
Exercises with a rubber band also work very well. They help the arms lose weight, strengthen the back and shape the shoulders. Fasten the harness at the back, take the ends in both hands. Bring your arms in front of you until they cross. Move with the widest possible amplitude, at a slow pace. Do exercise 1–12 times.
Fasten the tourniquet from behind so that from a prone position you can hold its ends with your hands extended behind your head. Exhaling, extend your arms in front of you to your hips, then take a deep breath and return to the starting position. Repeat the movement 14 times.
Place the tourniquet on the floor, stand in the middle, keeping your feet together. Hold the ends of the tourniquet in your hands. Spread your straight arms to the sides, crossing them in front of you. Repeat the exercise slowly 12 times. Then, alternately raise your arms with the tourniquet up. After finishing the exercise, rest and take the second approach.
Finish the gym with stretching. Stretching will strengthen your workout and tone your muscles. Stand up straight with your hands up. Reach for the ceiling with your fingertips while pulling your leg back.
Do the exercise 10 times, it is good not only for the arms, but also for the spine and hips
Standing straight, put your hands on the back of your head and clasp it into the lock. Slowly pull your elbows back, contracting your neck and chest muscles. Then relax. Watch your breathing, it should be even and deep.
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