The most common problem for girls is how to lose weight in their hands. Men usually do not have problems with this area, but fragile creatures have to make a lot of efforts to achieve the desired result, because the skin on the hands is delicate, thin and often hangs, and excess weight does not want to go away at all.
Why hands do not lose weight?
Most people have a body structure, a tendency to fullness and firmness of the skin are genetically laid, so some people make the most of their efforts, while for others everything happens by itself.
It happens that there seems to be no excess weight, and the hands look thick and flabby. Women's hands of a loose structure are quite difficult to form the correct shape, but this is not a reason for despair. If you approach the problem comprehensively and persistently - the result will not be long in coming!
Basic rules and recommendations
Rule number 1 and very important! Only regularity and an integrated approach to the problem can help get rid of it. Therefore, classes should be four to five times a week. In this case, it is desirable that one of them be combined with cardio loading (running, jumping rope, aerobics or dancing to fast music).
Rule number 2 is of the same importance: compulsory warm-up for 10-15 minutes and at the end of the session stretching of muscles and tendons (stretching).
Rule number 3: continuous monitoring of the correct position of the spine (it should be straight), the position of the shoulders (they should not rise up to meet the head) and the head - it should not settle on the shoulders or hang down. With the crown always stretching the spine up the axis.
Rule number 5: all movements - with or without weight, are performed in a slow rhythm from 2-4 seconds for one move. Movement up or to the side with your hands is done by inhalation, and down or by bending - by exhaling.
And No. 5 - periodically add load, especially if the exercises are easy.
It’s difficult for some girls to lose weight in their hands, so they need to use extra weight to increase the intensity of the impact, as well as the duration of the sets.
Weight Training
How to quickly lose weight in the hands of girls? Of course, with the help of additional weights. We choose dumbbells weighing 2-3 kg, large ones - only for those who want to increase muscle volume. If you have never before been engaged in weight, then at first you can use one and a half kilograms.
- Sitting or standing with a fixed back, lower your arms down and slowly raise the straight lines forward and up to the shoulder line. At the same time, when lifting, the brush looks up, and when lowering, down. 15 to 25 times in one go.
- By tilting the torso 45 degrees to the floor (it is better to bend the knees slightly), take straight arms as far back as possible, fix with the shoulder blades, and bend the arm, holding the wrist with dumbbells sideways relative to the body. It is important to ensure that the level of the elbow does not change its position - keep it constantly raised higher and work only with a bend. Do 20-25 times.
- Raise straight arms through the sides as far as possible and lower them down. Holding palms up 15 times, and the same with palms down.
- Lying on a bench or floor, spread your arms to the sides, not touching the floor, and bend to the chest, keeping your elbows in line. Repeat 15 to 25 times.
And what exercises to do to lose weight if there are no dumbbells?
Weightless Exercises
If there are no dumbbells in the arsenal, then how can your hands quickly lose weight at home? Strength exercises with their body weight will come to the rescue, which will cope with the task no worse.
- Push-ups with different grips - one of the easiest and most effective. Only if you take into account that the girl’s extra shoulders are useless, you should not get carried away with a wide grip, it is better to put your hands close to the torso (to feel the touch of the hands on the body) and bend your elbows strictly back. In this position, triceps, pectoral muscles and shoulder deltas are very well developed. If you can’t push up on straight legs, you can put your knees on the floor. Do so many times so that the latter is at maximum effort on the verge of possible.
- You can do push-ups from a chair or table, with your back to it and pointing your hands forward with your fingers. Bending your legs, bend your arms and straighten again, using the strength of the arms (but not the legs).
- There are a lot of enthusiastic reviews from girls about how to lose weight in your hands, about exercises from the callanetics system: straighten your arms to the sides and maximize tension. Perform small-amplitude swings up and down, back and forth (span of about 20-25 cm), keeping the arms rigidly tense. Try to make at least 100 such strokes (50 for each option) without giving up.
- From the squatting position, jump back to the plank position and jump to the starting position. If your weight is more than 70 kg, then it is better not to jump, but to step back so that there is not too much weight on the joints of the body. 15 to 25 times.
Static loads are among the most efficient
The most highly effective way for girls to lose weight in their hands without unnecessary gestures is, of course, the plank pose.
Queen of all static positions, with more than 20 options. At the same time, a pleasant bonus in the quality of tightened hips, buttocks and abs will stimulate in subsequent workouts. The main condition is the correct position of the spine: it should be elongated and without sagging, it is advisable to direct the elbows back. And try to keep at least a minute, gradually increasing the time to three.
The well-known "bridge" is also very good for the shoulder girdle. Try to maintain a position of at least 3 sets for 30 seconds.
Another great way for a girl to lose weight in her arms and shoulders is to simply stretch her arms to the elbow line and hold, without bending or lowering for 3-5 minutes, each subsequent minute simply turning the shoulder joint forward or backward a little. There are options - hands in front, but possible to the sides. It is recommended to use all varieties for a more detailed study of small muscles.
Shoulder Stretching
What do you need to make your hands lose weight faster? Of course, do a deep stretch of muscle fibers and tendons. Why is this so important? In the area of the shoulders of a person there are accumulations of lymph nodes, and the lymphatic system is responsible for cleaning up toxins, metabolism, and therefore, the proper functioning of the whole organism. If the muscles are compressed and are in chronic hypertonicity - the lymph nodes are pinched and cannot function normally, lymph outflow from tissues is disturbed and swelling appears, blood stasis, and as a result, toxins collect. Where toxins - there is excess weight. For this reason, do not ignore regular stretching of the arm muscles.
- Grab the finger lock at the back, holding one hand with the elbow up and the other down. If you can’t connect your hands, you can use a towel or belt to help.
- Clasp the wrist lock on the back with straight arms and, leaning forward, pull your hands through you to the floor.
- Extend the arms locked with the lock in front and round the back, feeling the tension between the shoulder blades.
- Place your right palm on your left shoulder blade and push your elbow towards you, keeping the shoulder line parallel to the floor.
- Stretch straight arms up, clasp your fingers and, actively stretching the side of the torso and arms, lean a little to the side.
The Importance of Healthy Food
How to lose weight in girls hands without proper nutrition? No way. Exercise alone can hardly be achieved by eating pancakes and drinking cola. Food should contain an increased percentage of fiber for active bowel function and a sufficient amount of protein for the desired muscle work. On the contrary, we try to minimize carbohydrates - then the weight will decrease, because, as you know, it is the last one to leave it. Down with smoking, alcohol and preservatives! Avoid products containing high amounts of sugar, salt and gluten.
Additional treatments to help
For sagging skin, an additional effect is needed: you can use thermal effect wraps, massage of problem areas and creams with anti-cellulite effects. Also, if there is an opportunity to visit the pool, it is better to use it, because swimming is ideal not only for the tone of the hands, but also for the whole body.
As you can see, it is quite possible for girls to lose weight in their hands, the main thing is to make a little effort, patience and willpower. Wearing a dress with thin straps, you will understand - it's worth it, right?