How to lose weight in the hands of girls: exercise

The most common problem for girls is how to lose weight in the hands. Men usually do not have problems with this site, but fragile creatures have to put a lot of effort to achieve the desired result, because the skin on the hands is tender, thin and often hangs, and excess weight does not want to leave.

Why do not your hands lose weight?

In most people, the structure of the body, the propensity to fullness and the elasticity of the skin are laid genetically, so some make maximum efforts, while in others everything happens by itself. It happens that you do not seem to have excess weight, but your arms look fat and flabby. Female hands of a loose structure are difficult enough to form correct outlines, but this is not a reason for despair. If you approach the problem comprehensively and persistently - the result will not keep you waiting!

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 or five times a week. It is desirable that one of them is combined with a cardiovascular (running, jump rope, aerobics or dancing to fast music).

Rule number 2 of the same importance: the mandatory warm-up for 10-15 minutes and at the end of the stretching of the muscles and tendons (stretching).

Rule number 3: constant control of the correct position of the spine (it should be straight), the position of the shoulders (they should not go up towards the head) and the head - it should not sink into the shoulders or hang down. The vertebral column is constantly extended upwards along the axis.

Rule number 5: all movements - with or without weight, are performed in a slow rhythm from 2-4 seconds to one stroke. Movement upwards or sideways with the hands are done by inhalation, and down or on the fold - to the exhalation.

And number 5 - periodically add a load, especially if the exercises are given easily.

Some girls lose weight in their hands somehow difficult, so they need to use extra weight to increase the intensity of exposure, as well as the duration of the sets.

Exercises with weighting

How quickly to lose weight in the hands of girls? Of course, with the help of additional burdens. We choose dumbbells weighing 2-3 kg, large - only for those who want to increase the amount of muscle. If you have never done before with 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 lift straight forward and up to the shoulder line. At the same time, when lifting, the brush looks up, and when it is lowered, it looks down. 15 to 25 times in one approach.
• Tilting the torso 45 degrees to the floor (it is better to bend the knees slightly), take back the straight hands as far back as possible, fix the blades, and bend the hand, holding the brush from the dumbbell sideways relative to the torso. It is important to ensure that the level of the elbow does not change its position - keep it raised permanently and work only with the fold. Make it 20-25 times.
• Straight arms raise through the sides ultimately up and down. 15 times holding your palms up, and as much with your palm down.
• Lying on the bench or the floor, spread out the arms, not touching the floor, and bend to the chest, keeping the elbows on one line. Repeat from 15 to 25 times.

And what exercises to do to lose weight, if there are no dumbbells?

Exercises without weighting

If the arsenal does not have dumbbells, then how can hands quickly lose weight at home? Strength exercises with their body weight will come to the aid, which will cope with the task no worse.

• Push-ups with different grips are one of the simplest and most effective. Only if we take into account that the girl's shoulders are too much for anything, we should not get carried away with a wide grip, put the brush closer to the torso (to feel the touch of the hands to the body) and bend elbows strictly back. In this position, triceps, pectoral muscles and deltas of the shoulder are very well developed. If you can not wring out on straight legs - you can put your knees on the floor. Do so many times that the latter was at maximum effort on the verge of the possible.
• You can push yourself from a chair or a table, turning your back on him and pointing your hands forward with your fingers. Bending your legs, bending your arms and straightening again, using the strength of your hands (but not your legs).
• A lot of enthusiastic reviews of girls, how to lose weight in the hands, about exercises from the callanetics system: straighten your hands to the sides and maximally strain. Make small-amplitude swings up and down, back and forth (sweep about 20-25 cm), keeping hands tightly tense. Try to make at least 100 such strokes (50 for each option) without lowering your hands.
• From the squatting position, jump back into the pose of the bar and jump to the starting position. If your weight is more than 70 kg, then it is better not to jump, but to step off, so that there is not too much weight load on the joints of the body. 15 to 25 times.

Static loads are one of the most effective

The most highly effective way for girls, how to lose weight in the hands without excess body movements, is, of course, the pose of the bar. The queen of all static positions, having more than 20 variants. At the same time, a pleasant bonus in the quality of tightened thighs, buttocks and the press will stimulate in the subsequent trainings. The main condition is the correct position of the spine: it should be stretched and without creases, it is advisable to guide the elbows back. And try to keep at least a minute, gradually increasing the time to three.

All known "bridge" is also very good for the shoulder girdle. Try to hold the position at least 3 sets for 30 seconds.

Another great way for a girl to lose weight in her arms and shoulders is simply to stretch her arms to the elbow line and hold, without bending or lowering for 3-5 minutes, every next minute just twisting the shoulder joint forward or backward. There are options - hands in front, but possible and in the sides. It is recommended to use all varieties for a more detailed study of small muscles.

Stretching for the shoulder girdle

What it takes to lose weight faster? Of course, do a deep stretching of the muscle fibers and tendons. Why is it so important? In the area of the shoulders, the person has accumulations of lymph nodes, and the lymphatic system is responsible for cleaning from the slag, metabolism, and therefore the correct work of the whole organism. If the muscles are compressed and are in chronic hypertension, the lymph nodes are clogged and can not function normally, the lymph drainage from the tissues is broken and there is swelling, stagnation of the blood, and as a result, slags are collected. Where slag - there is excess weight. For this reason, do not ignore the regular extension of the arm muscles.

• Screw the finger lock from the back, holding one arm with your elbow up, and the other down. If you can not connect hands - you can use a towel or belt to help.
• Interlock the wrist lock from behind on straight arms and, leaning forward, pull your hands through yourself to the floor.
• Pull out the hands locked in front of the lock and round the back, feeling the tension between the blades.
• Put your right palm on your left shoulder blade and push your elbow toward you, keeping the shoulder line parallel to the floor.
• Pull the straight arms up, connect the fingers and, actively pulling the side of the trunk and arms, lean slightly to the side.

The Importance of Healthy Food

How to lose weight in girls' hands without proper nutrition? Yes, nothing. Only one exercise the desired result can hardly be achieved by eating pancakes and washing down with cola. Food should contain an increased percentage of fiber for active work of the intestine and a sufficient amount of protein for the necessary work of the muscles. Carbohydrates, on the contrary, we try to minimize - then the weight will decline, because, as you know, he leaves hands with the last. Down with smoking, alcohol and preservatives! Avoid foods containing high amounts of sugar, salt and gluten.

Additional procedures to help

For sagging skin, you need an additional effect: you can use wraps with thermal effects, massage problem areas and creams with anti-cellulite effects. Also, if you can visit the pool - it is better to use it, because swimming is ideal not only for the tone of the hands, but for the whole body.

As you can see, it's quite possible to lose weight in girls' hands, the main thing is to put a little effort, patience and willpower. Wearing a dress with thin straps, you will understand - it's worth it, is not it?