Fast weight loss and shoulders: exercises and diet. Easy Exercises for Slimming Your Hands

Many girls overweight has a property to be collected in the upper body: in the area of \u200b\u200bbiceps and shoulders. Effective exercises for weight loss hands can help get rid of the problem, which can be performed at home, without visiting the gym.

Fitness

First of all, you need to warm up. For this suitable the most common mill. Start smoothly, elbows straight and start waving on different directions for 5 minutes. So you will save yourself from possible stretching.

The most effective for tightening the muscles of the hands and weight loss classes that implies the frequent repetition of certain exercises. In particular, this push ups. During this technique, not only biceps and triceps are tightened, but also the relief of the back is significantly improved, cubes appear on the press. There are two embodiments:

1. For prepared - with full focus on hand;
2. For beginners athletes - rack on the knees, and the weight of the upper body is transferred to the hands.

Naturally, the first option is more effective, but it is quite difficult to do it without prior preparation. It is necessary to lie on the floor, focus on the hands and socks of the legs. Trying to hold the body parallel to the floor, bend the elbows at right angles. Be careful, do not drive your back, otherwise you can overload the spine. Repeat 10 times 2 approaches. To begin with, it will be enough and one. To relieve gravity, you can strain the muscles of the abdomen, then the load is more uniform.

If you have chosen the option with your knees, then the technique is a little different. You need to get on your knees and lay down on your arms, then go down to the floor, keep your back smoothly. It takes 15 times 2 approaches.

To strengthen the effect, you can perform triceps exercises, it is most often a fat, since they are little involved in everyday life. You will need two stable stools. They need to be put at a distance of 1 meter from each other (this length depends on growth, so when execution you can reduce it or increase). Stools at the chairs in this position: elbows on one, and your feet on the other. After lowering the body down. The goal is to get to the floor. It is advisable to make 10 times, but the best effect will be from 15 or more exercises.

For rapid weight loss, you must use exercises with fixtures. Not all at home has dumbbells, but they can be replaced by handicrafts. For example, extension can be performed using a water bottle. Type a bottle with a capacity of 1-2 liters water, clamp over your head. The elbows should be like lying on the ears so that they do not "walked" in different directions. It is necessary to lower the bottle for the head to almost the wings. Repeat 10 times 3 approaches.

You can create a whole range of exercises with dumbbells or bottles for weight loss. No less effective mahi to side and wiring. Sit on a chair with a back and pursue your feet into the floor. Cress in the fingers on the bottle, the angle of the elbows is 90 degrees. Raise the bottles up, as if drawing a semicircle, try to completely intersect the elbow joints. Repeat 20 times.

For triceps and top hand - forearm, actively used methods of lifting weights to chin. Of course, it is more convenient to perform it in the gym, since it is ideally needed a rod, but in principle, you can do at home. Take in the hands of a cradle, smooth elbows, lift it to the chin, while carrying the load is not on the biceps, but on the shoulders. To accurately control this process, see the mirror. Repeat the maximum number of times.

Just excellent from completeness helps exercise "Hammer". His feature is dynamic. Not only the technique of execution is important here, but the speed that does not change from the beginning to the end. Take a couple of dumbbells or a bottle, one bent into the elbow, and the other straightened. Alternately need to lower and raise your hands by changing them with their positions. Repeat the maximum number of times. Make at least 3 approaches.

Video: Exercises for quick slimming hands

Exercises in the gym

The work of the house is very convenient in terms of time saving, but the best exercises for weight loss hands are always performed in the gym. This is due to the large number of all sorts of installations and equipment for weighting.

For the inside of the hands, a basic occupation is used - french press for women. It is quite dangerous, so it should be performed only under the sensitive manual of the master. You need to lie on the bench, the elbows are bent, the bar behind the head. Take the elbows up, grab your hands and break your hands at right angles. Such a lift contributes not only to pumping and slimming of triceps, but also the creation of a common relief. Make at least 5 times.

We must not forget about the power techniques. It is considered one of the most famous among them. This exercise, during which the rod with the help of the fingers is held on the weight, and the woman is lowered with it and rises (the best option for integrated weight loss). The main advantage is considered a large number of muscles involved - this is the area of \u200b\u200bshoulders, waist, the back of the hips and backs.

Instructions, how to do it:

1. Source position: legs on the width of shoulders, neck on the bottom rack (ideally, it should lie on the floor);
2. Fix, grab the bar and straighten your back;
3. Slowly put the neck to the ground, without flexing the back, then raise again;
4. Repeat up to 10 times, preferably in several approaches.

We must not forget about physical exercises for hands on wiring and rowing. These are unique options that are easily given by even novice training. The wiring is performed on the chair, you need to rest on your feet into the floor and at the same time pull the handles of the simulator. Watch out for the uniformity of movements, t. Any person has one hand stronger, and the other is weaker. The load on each should go the same. Repeat the maximum number of times.

During intensive exercises, a rather large amount of calories are burned, so the effect will be noticeable very soon. It is recommended that it is recommended 3-4 times a week, approximately a month will need to either increase the load, or make exercises more intense loaded.

Before starting force training, it will be necessary to warm up. The best option is orbitrekwhich not only dispels the respiratory and blood system, but also help prepare muscles to work.

Many women, even playing sports, do not pay attention to strengthening the muscles of the hands. Therefore, with age, the skin on them becomes a flabby and sagging. You can cope with this by performing special exercises. You can engage in both at home and in the gym. No need to be afraid to use additional burden. After all, training with dumbbells will help quickly strengthen their hands and make them tightened. The main thing is to do regularly, and then the result will become noticeable after a couple of weeks.

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Hand training principles for women

Hand training for women has their own distinctive features. It should be built on such principles:

1. 1. You can do with dumbbells without them. Pressing and pulling - very effective exercises for weight loss and strengthening of hands. To fulfill them, you will not need to use additional burdens. But if there are several small dumbbells in the gym at home or in the gym, exercise options will be much more.
2. 2. A gradual increase in the load. Women do not need to be afraid of dumbbells. After all, the girl does not work out for the girl, since testosterone is produced in the female body in insufficient quantity. Start practicing with a little burden. But over time, the load for the muscles will be insufficient. Then you should take more weight dumbbells.
3. 3. The number of repetitions must be chosen depending on their goals. Usually women want to just pull the muscles. To do this, exercise 12-15 repetitions in 3-4 approaches. If the goal is worth getting embossed hands and shoulders, thereby balancing the wide thighs, it is necessary to take more weight and make 8-10 repetitions in each approach.
4. 4. Before power training, it is necessary to carry out charging, warm joints. Movements can be remembered from the lessons of physical education or gymnastics.

Training costs from 1 to 3 times a week. The frequency of training will depend on their gravity. The occupation must be postponed if the muscles still hurt. After all, they grow and strengthen during the recovery period. Therefore, the rest time should be sufficient.

Main muscles hands

Effective exercises

Exercises for weight loss hands can be performed both at home and in the gym. For some movements, additional inventory will not need. For others we will have to use burden. If there are no dumbbells at home, you can take bottles filled with water or sand.

Flexing hands with dumbbells

Almost everyone knows where the biceps is and what exercise it can be met. This is bending hands with dumbbells. It is believed that only men in the gym are performed. But in fact, the lifts on the biceps help pull the hands and brittle girls.

Execution technique:

• take dumbbells, stand straight, legs on the width of the shoulders;
• in exhale, bend hands in the elbows;
• at the end point, the maximum strained biceps;
• then slowly break your hands.

When exercising, the housing and elbows must be fixed. Raising dumbbell follows the biceps effort, and not by inertia.

You can bend your hands alternately or raise your hands at the same time.

Hammer

Similar exercise on biceps - hammer. It differs from the previous one only. Using this movement, you can work better biceps and form his peak.

Execution technique will be the same as with standard bends. But dumbbells should be neutral enough. That is, the big finger should look at the ceiling.

Extension of hands on triceps

Many women note that with age, the skin on the rear surface of the hands begins to sign and loses elasticity. Credit with this will help the exercises for triceps. One of them is the extension of hands with dumbbell.

Execution technique:

• take the dumbbell and get up smoothly;
• raise straight hands above your head;
• to inhale, bent them in the elbows, feeling tensile triceps;
• elbows must be fixed, you can not dissolve them to the sides and take forward;
• on the exhalation it follows a powerful movement to break hands.

You can also exercise first with your right hand, and then left.

At the same time, the loin should not be fed, otherwise the unnecessary load will be laid.

Hand straightening back with dumbbell

Another exercise for triceps is a straightening of a hand with a dumbbell back.

Execution technique step by step:

• little to the knee of the right leg in a horizontal bench;
• left leg straightened and retain back;
• palm of the right hand also put on the bench;
• in the left hand take a small dumbbell and bend it in the elbow at right angles;
• then completely straighten your hand back and linger at the end point for a couple of seconds;
• after returning to its original position.

You can not do this movement sharply, otherwise you can damage the elbow joint. To get the load exactly the triceps, the elbow must remain a fixed and parallel floor.

Lifting dumbbells in front of him and sides

At the training of hands do not forget about the deltoid muscles. They give shoulders beautiful outlines and make them decorated.

At the development of the front bunch of deltoid muscles directed the lifts of dumbbells in front of them. To work out the middle bundle, you need to perform lifts to the sides. But women should not take too much weight in this exercise. After all, the growth of average delta leads to an increase in the shoulders in width.

The technique of rates in front of them:

• take dumbbells, straighten, legs on the width of the shoulders;
• on the exhalation, raise a slightly bent in front of the hand in front of them to parallels with the floor;
• fix at the top point for a few seconds;
• then lower your hands.

In the process of execution, it is impossible to rock the case, raising dumbbells due to inertia.

Instead of dumbbells, you can use the rod from the rod weighing 2.5-5 kg.

Women with narrow sloping shoulders and disproportionately wide thighs are recommended to gradually increase the weight of burdens, performing lifts to the sides.

Push ups

Push-ups are performed with their own weight. Therefore, you can make them both at home and in the gym. They involve muscles not only hands, but also almost the whole body: legs, shoulders and abdomen.

Execution technique:

The body should be kept absolutely straight throughout the exercise. Newbies, most likely, it will be difficult to immediately press the floor right. Therefore, you can start with pushups from the wall and exercise with dumbbells.

It is also worth considering that the narrow handicap of hands, when the elbows go parallel to the body, contributes to the development of triceps. And the broad setting with the breeding of elbows to the side is aimed at working out the thoracic muscles.

Inverse pushups for triceps

Inverse pushups purposefully use triceps. They are also performed with their own weight. It will only be necessary to find a steady object with a smooth surface (chair, bench, tube, etc.). It should be not too high.

Execution technique:

• rely on the edge of the bench, putting the palm on the width of the shoulders;
• legs straighten;
• in the breath bend the elbows and slow down down;
• when the shoulders become parallel to the floor, and the corners in the elbows will be straight, you need to go up at the expense of triceps.

The back should move almost close to the support. Elbows can not be breeding to the sides. To complicate the exercise, you can put your feet on another bench. This option is considered male, as it requires enough developed muscles.

Tightening

Another exercise for slender hands with its own weight - pull-ups. Usually men are performed. Learn to pull up the girls more difficult. To use biceps, you need to use reverse grip. It should not be too narrow and not too wide.

To perform tightening at home or in the hall there must be installed the horizontal bar. If there is a floor in the hanging feet, they will need to be slightly bend in the knees.

Execution technique:

• go to the horicist and take it on the middle reverse grip (palms to yourself);
• hang, slightly bent hands in the elbows so that the biceps immediately obtain the desired load;
• in exhalation, it should be tightened so that the chin is above the horizontalist;
• at this point, it is worth fixing for 1-2 seconds, feeling the tension of biceps;
• then go down to its original position.

Elbows should go parallel to the body, you can not lie to the sides.

To compile an effective set of exercises, you must select 2-3 on biceps and triceps, as well as 1-2 on the shoulders.

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Thanks to this set of exercises, your hands will become tightened and sexy. From the article you will learn how to remove fat from the inside of the hands with the help of exercises, which also involve shoulders and muscles of the back, so that your figure looks elegant and harmoniously. The more you work on your hands, the better in the form.

Your goal is to get rid of the fat and lethargy of the muscles and "blind" perfect hands. This must be done in two steps:

1. Get rid of excess fat (so that the arms become thinner and stopped shaking like jelly)
2. Lead to the tone of the muscles of the hands (the muscular mass increases and a beautiful form appeared)

First of all, remember, it is impossible to "lose weight locally", that is, remove fat from one specific part of the body. After performing exercises for a particular part of the body, you focus on the muscles (not fat!) In this part of the body. That is, you immediately go to the second step - build up muscle mass and bring muscles into tone. Such training will have a certain effect, but in order to get rid of sluggish hands, an integrated approach is necessary.

To achieve perfect hands, before everything needs to get rid of hateful declarations, what the first step will help you (get rid of excess fat). Be sure to add cardio to your habitual workout program, eat right and balanced, do not forget about vitamins and try to sleep at least 6-8 hours a day to give the body enough time on vacation and recovery.

This training is not only help you create beautiful, sexy hands. With the help of these exercises, you will work the muscles of the shoulders and the back, which will beneficially affect the posture.

Exercises for weight loss hands at home

Perform the exercises sequentially listed below. Make 8-12 repetitions of each exercise with moderately heavy weights.

1. Flexion on biceps

Muscles:

Performance:

• Palms should look forward
• Bend your hands in the elbows, lift the dumbbells at the chest level

Tip: make sure that during the execution of this exercise, the elbows strictly on the sides.

1. Alternated bending on biceps hammer grogging

Muscles: front surface of the shoulder (biceps)

Performance:

• Take the dumbbell in every hand, put your feet on the width of the shoulders
• Slightly bend hands, palms should look at each other.
• Slowly lift the dumbbell in the right hand to the shoulder
• Lower your hand at home
• Repeat the same movement with your left hand
• Continue exercise alternately right and left hand.

Tip: Follow the technique, do not swing to facilitate the exercise. And do not forget to keep elbows close to the case.

1. Hand flexion with expander

Muscles: front surface of the shoulder (biceps)

Performance:

• Step on the expander or secure it below
• Take the ends of the expander in every hand. Ribbons must be well stretched, do not have to sag
• Bend your hands in the elbows, pull the handles of the extender to the shoulders
• Slowly lower your hands at home

Tip: Keep elbows close to the housing. Hands in its original position. Sleep slowly, without sharp jerks.

1. Push-ups from the bench rear

Muscles:

Performance:

• Sit on a chair or bench. Enroll your hands on the edge of the bench on both sides of the body. Pull the legs forward. Relying on the hands, lift over the bench. Now you are based on hands - this is your original position.
• Bending hands in the elbows, slowly down to the maximum low to the floor
• Do not rush back to its original position until the extension of the hands. Make the required number of approaches.

Tip: Bend the legs - it will make it easier for the exercise.

1. Ringing hands in the slope

Muscles: rear surface of the shoulder (triceps)

Performance:

• Enact with the left foot and left hand about the bench. Secure the second leg a little back, the back is straight. Take the dumbbell in my right hand. Flexing elbow, lift your hand on the level of the back or slightly above. It will be your starting position
• Take the hand raised back until the elbow and shoulder form a straight line.
• Slowly and gently return the hand at home
• Make the required number of repetitions with your right hand, then go to the left.

Tip: Locked the elbow in one position throughout the exercise. Keep elbows close to the housing, do not dive them to the sides.

1. Hand extension due to head sitting

Muscles: rear surface of the shoulder (triceps)

Performance:

• Sit on the phytball (or chair), lift the dumbbell with both hands
• Pull hands to the ceiling, holding them close to the ears. This is your initial position.
• Bend your hands in the elbows, lower the dumbbell behind your head until it touches the shoulders
• Straighten your hands at home

Tip: Do not strain the elbows in the position when the hands are raised to the ceiling. Make sure you make up the maximum and lower the dumbbell, for the best tripper study.

Muscles: rear surface of the shoulder (triceps), breast muscles, shoulders (deltid muscles)

Performance:

• Stand on your knees, go in front of yourself. Put your hands close to each other, connect the index and thumbs up to get rhombus
• Bend your hands in the elbows and lean as close to the ground as much as possible. Hold your back during the exercise right
• Straighten your hands and slowly return to its original position.

1. Thrust in the tonf

Muscles: shoulders (deltoid muscles) and the top of the back

Performance:

• Stop the right leg forward and slightly bend it in the knee. Hold your left foot straight. The housing is slightly tilt forward. Case and left foot should be a straight line
• In each hand, take on the dumbbell, the palms are directed towards the knees.
• Tighten the dumbbells to the armpits, hand back, the blades are twist together.
• Slowly return to its original position

Tip: Keep your back right throughout the exercise.

1. Mahi hands on the sides with an expander

Muscles: shoulders (deltoid muscles) and the top of the back

Performance :

• Initial position similar to the previous exercise
• Stop the right leg forward, slightly bent in the knee. Left straightened. Case slightly tilt forward
• Right leg step on an expander, take the handles in your hands.
• Hands bent, keep in front of yourself, approximately at the level of the abdomen. This is your initial position.
• Divide your hands up and on the sides (like a bird) until the elbows are above the back

Tip: When you raise your hands up, twist the blades together.

To create an ideal figure will have to take care of the appearance of the hands. The best exercises with dumbbells will help. Combining a complex with loads without weights and stretching, you can pump muscles and forever forget about fatty sediments in this part of the body.

By connecting the weight loss of training, women pay little attention to the hands, concentrating on the abdomen, buttocks and hips. But fat deposits in the hands of the hands significantly spoil the appearance of representatives of the fine sex and deprive the possibilities to paint in open dresses.

Applying only recommendations on dietary nutrition, it will not be possible to cope with the problem without effective physical exertion. In addition, with intense weight loss without connecting the loads of the muscles in the arms, they become flabs and skin in the area of \u200b\u200btriceps saved. Therefore, it is extremely important in its training program to include exercises with dumbbells for women for weight loss.

The appearance of the hands depends on the state of the muscles of the shoulder belt, which includes a sublock, deltoid, as well as a small and large muscle. In addition to the shoulder belt, you will have to work with biceps, triceps and breast muscles.

The best results are given complexes, combining power exercises with dumbbells for weight loss with a stretching. Do not forget about cardionages that help stimulate fat burning, accelerating metabolism.

Working with the muscle group of this part of the body is necessary up to three times a week. Increase the number of workouts is impractical, as the muscles will not have time to recover.

Each training will last about 40 minutes and include workout, exercises for weight loss hands without dumbbells and power exercises with weights.

Milk for the shoulder belt

Starting a workout with a warm-up, you can provide the preparation of muscle tissues to the load. Muscles are saturated with blood, heated and get the minimum load.

1. We begin the warm-up with intense jumps by turning with your hands. Imitating jumps on the rope, try to press the forearm to the case.

1. We divor into the upper limbs to the side and make intense maughs in front of the back.

1. Corps tilted slightly forward. Hands raise above your head and begin to make circular movements in the shoulders.

1. Hold hands on a belt. When turning to the right to build them on the parties. We return back and make a turn left.

Each exercise is repeated at least 30 times. All warm-up takes up to 5 minutes. This time is enough to prepare for the implementation of the main complex.

Main complex

The power complex can be carried out both using weights and use the weight of its own body.

Let's start training with exercises without dumbbells, making focus on pushups:

1. Rejoin the palms and socks in the rug. At the same time tighten the stomach and keep the back and buttocks on the same line. Flexing elbows, lower the torso to the floor, without touching the stomach to it. We return to the position of the bar. It will take up to 15 repetitions.

1. Sit on the floor and bend your knees. Hands are located behind the trunk in the stop in the floor. Tensioning muscles and spreading elbows to the sides, lower the torso down and go back.

1. We perform reverse squats, rubbing brushes in the sofa seat. Feet at this time bent in the knees.

Considering that the weight of the upper limbs is insufficient for effective load, you will have to perform most exercises using weights. For these purposes, dumbbells are perfect, but you can use bottles filled with water.

Hand breeding from position lying

Going to the floor or bench, raising your hands up. We lower them on the exhale to the floor and raise up again. Let's complicate the exercise by adding the establishment of closed hands over the head.

Side Plank

This exercise will help to work out the hands and muscle muscles. Recompany in the forearm and feet on the one hand, fixing the body by weight. We raise the second limb up and lower to the floor. Having worked on one side, go to the second.

Circular rotations

Collaborated on the sides, we draw circles in the air, changing the direction of rotations. Complete, rising on socks.

Pushing weightlifiers

Take the dumbbell, pulling the brush from ourselves, bringing them to the shoulders and pressing the upper part to the body. Pour bottles up, at the same time deploying wrists.

Attracting to the belt

In the standing position slightly leaning and bend the knees. Tighten the shells to the belt, a little at this time is a deflection of the spine. The elbows do not assign on the sides, and we get behind the back.

Institution for his head

We take both projectiles in closed hands, which are raised above your head. Bend the elbows and bring the dumbbell behind your back. We try not to breed your hands on the parties. It will take up to 12 repeats in three approaches.

Bringing shoulders

Sitting on a chair or standing, press the forearm to the body and have hands with dumbbells in front of them. In exhalation, we attract the shells to the shoulders, straining biceps.

Rise through

Conduct exactly with hands lowered along the body. We raise the dumbbells up to the shoulder level and return back.

Attracting to chest

Remove in the bench knee and brush. The second limb is lowered with a weightlifier down. Attract the dumbbell to the chest. In the breath lower. From this position you can divert a bent hand up, which will help to pull up and chest.

To form your own program, it will be enough to choose for each occupation five exercises from sagging hands. Each repeat will have to 10-20 times in three approaches. For each class it is necessary to take different exercises, which will allow you to work out various muscle groups and form an excellent figure.

You can expect the first visible results in a couple of weeks of regular full-fledged training. Therefore, it is not necessary to stop the execution of the complex, finding no changes through 2-3 classes.

Sports are increasingly gaining momentum in the "favorite hobby" niche for girls. But more often they are bothering completely different parts of the body, rather than hand - pop, hips, belly, chest. By all the wrong decision. Watching over the tightly tie rollers of hands is not more pleasant sauced priests and flabbing hips.

We need to train whole bodyAnd only then, harmoniously developing it, you can look at yourself in the mirror with reverence and pleasure.

That is why we picked up for you proven exercises with dumbbells for weight loss. Recall, in the past material we looked at our own weight.

Muscle group of hands on two parts - Shoulder and Muscles of the forearm. But it is not necessary to be afraid of pamping or excessive relief - if everything was so simple, there would be no bodybuilders to do. It is necessary to develop the shoulder body. Especially girls with a type of "pear" figure - visually top and bottom will become one size and you will finally have covert bends.

Complex of 5 exercises

Exercises on hands with dumbbells for girls are presented in the form of a complex consisting of five movements. Before each training it is necessary to prepare carefully Trainated area to loads.

Then go to various traggings, to leave dilution and bending. You should finish the training session with a static exercise and subsequent booth.

Thus, the entire complex of the muscles of the trained area is harmoniously worked out, allowing you to form beautiful hands.

Workout

1. Return the cervical department - exercise neat rotations without a rush with a concentration in a state;
2. Now it is worth moving towards the hands - pull your hands to the sides and take turns in turn first with brushes, then in the elbow area, then in the shoulder. 15-20 rotations will be enough.
3. Tilt the body for 90 degrees to the floor and exercise "Mill" - straight hands throw it into one, then in the other side. 20 repetitions will disappear well.
4. Well, don't forget about main Muscle - Heart. Perform 3-5 minutes of jumps with a rope or running on the spot.

You can also use ours, or make a warm-up shown in the video:

Now you can start classes for hands with dumbbells for women.

1. Path of dumbbell standing

The basic exercise, which is working as in most front and rear delta, indirectly capturing the work of the same biceps, triceps and blades. The difficulty of execution is low, the main thing is to reproduce the nuances Execution techniques.

Execution technique:

1. Source position - standing, hands bent in the elbows, keep dumbbells at the level of the ears so that the elbow is bent 90 degrees;
2. Breathe deeply and in exhale slowly straighten your hands, pulling them up, at the highest point to bring them to dumbbells and linger in this position for a few seconds;
3. On the breath, not in a hurry, return to the initial position.

For details on how to tighten and swing up muscles with this movement, see the video:

For better load, 12-15 pressures should be performed in several approaches, be sure to be distracted by a minute break.