Exercises for weight loss of hands. Guaranteed result! Effective exercises for slimming arms and shoulders

Every woman strives to look beautiful and attractive. A slim body and taut appetizing forms - few of us received this as a gift from nature; for most beauties an ideal body is the result of constant and hard work on oneself.

Even with excellent proportions, all the fair sex eventually encounter "troubles" in the so-called "problem" zones, one of which is the loss of elasticity of the muscles of the arms and sagging skin, which can not be called an aesthetically attractive phenomenon.

Today we will tell you about a set of exercises for the arms, with the help of which you will be able to forget about the problem of sagging arms and happily wear open blouses and dresses. The article contains examples of exercises for weight loss of arms and shoulders, as well as recommendations on how to properly conduct training to obtain the desired result.

You can easily do hand exercises at home, as they do not require special skills and abilities. The main thing is desire and focus on results!

Benefits of Hand Exercise

Very often women do not attach importance to exercises for the muscles of the arms, fearing to acquire massive "heavy" forms, like bodybuilders. In fact, it is not so easy to achieve such an effect: this requires constant training with a barbell and heavy dumbbells, plus special sports nutrition.

The proposed set of exercises for the hands (with or without light dumbbells), rather, resembles vigorous exercises, which, nevertheless, remove excess fat and tone the muscles of the arms, so that the skin does not hang.

Exercises for beautiful hands are aimed at strengthening the biceps, triceps and deltoid muscles. Correction primarily requires triceps - it is in this muscle that fat accumulates, creating the effect of stretching.

Regular workouts to strengthen the muscles of the arms "remove" the fat accumulation from the triceps, develop it and tone the rest of the muscles.

How to train your arms correctly

For correct weight loss full arms, you need to use two types of exercises - aerobic and strength. Aerobic exercise and jogging guarantee fast fat burning, while strength exercises are aimed at achieving relief.

If you immediately start strength exercises, ignoring aerobic exercise, then the volume of your arms will only increase.

There are also static arm exercises that emphasize the strength aspect of muscle and ligament development. It is they who are able to actively burn fat, strengthen muscles without increasing their volume. Static exercises are performed with a special delay in the state of tension (approximately half a minute).

For example, a triceps exercise using a belt: stretch the belt with outstretched arms in front of the chest with the maximum possible tension, holding it for 35 seconds.

Hand exercises are very important for women: it is known that the upper part of the female body is much more difficult to correct than the lower one. When doing hand exercises, the muscles of the chest and back are also involved, which has a positive effect on their development and strengthening. The result is beautiful posture and excellent well-being.

What you need for training

For this set of exercises, dumbbells will be needed - thanks to them, the load on the desired muscles will increase and significantly accelerate the appearance of results. You can also exercise with hand weights that are attached to the wrists; their functions are the same - to increase the load, making the lesson more intense.

Exercises with an elastic band for the arms will also give a similar effect. Its advantage is convenience and ease of use: you can adjust the load by folding the tape several times.

The weight of the dumbbells should be light: from 1 to 5 kg. It is worth starting a training course with light dumbbells (1-2 kg), and then, if desired, increase. Determining the optimal weight of dumbbells is very simple: choose those with which you can exercise without undue stress for at least 20 minutes.

If you don't have dumbbells or weights at home, a pair of plastic bottles filled with water or sand will be an excellent analogue - the effect will be the same as from special sports equipment.

It is recommended to do exercises with dumbbells for hands 3 times a week; they are intense enough to achieve a visual effect within a month. Exercising more often will lead to excessive muscle fatigue, preventing them from recovering normally for new exercises.

How to achieve the desired result

Enhance the effect comprehensive exercise will help diet.

This does not mean that you have to strictly limit your diet, but it is advisable to give up starchy foods and sweets, and give preference to fruits, vegetables, nuts, lean meat and fish, and dairy products.

They have enough nutrients, antioxidants, fiber to compensate for energy costs associated with exercise.

Warm up before exercise

Exercise should be started with a warm-up - it will warm up the body and prepare the muscles, ligaments and joints for intense stress.

In no case do not start basic exercises without a warm-up, it is she who prevents the occurrence of injuries during training and makes it easier.

First exercise: we keep our hands on the belt, legs are shoulder-width apart - starting position. One - turn to the right, hands vigorously spread to the sides. Two is the starting position. Three - turn to the left, we spread our arms to the sides. Four is the starting position. Perform the exercise vigorously, at least a dozen times.

Second exercise: Legs shoulder-width apart, arms straight, raised at the sides. We make circular movements with our hands. We do the exercise first 10 times forward, then 10 times back.

Third exercise for warm-up - swing your arms. We stand up straight, bending our elbows at chest level, elbows apart. For one or two - we bring the elbows to the back, for three or four - we straighten our arms and make the same movements to the back. Repeat 8 times.

Exercises for hands without dumbbells

Effective exercises for saggy arms will also be push-ups from the floor. The load goes primarily to the triceps and pectoral muscles... Hands and feet are shoulder-width apart, keep the body straight, buttocks are tense, the stomach is pulled in. We go down, touch the floor and take the starting position. Do 10 reps.

If you can't push up off the floor, try doing push up on a hill... For example, with one hand we press into the seat of one chair, with the other - into the seat of another chair, socks rest on the floor, we keep our back straight. Try to do the exercise 15-20 times.

Push-ups in reverse: you will need a small chair or bench. We put our hands on a chair, turn our fingers inward, legs are extended forward. Inhale - bend your elbows and lower your pelvis down; exhale - straighten up. Try to repeat the exercise 10-15 times in two sets.

Another simple exercise is hand scissors. Feet shoulder-width apart, tilt the body, cross our arms with each other. The back is tense, straight. Repeat 20 times.

We spread our arms to the sides and turn them back and forth, trying to stretch as far as possible to the sides. You can stand on your toes. Maintain tension throughout the exercise.

Squeezing the palms

Raise our palms together at forehead level and press them towards each other. We lower our hands as much as possible, then raise them constantly keeping them in tension. We turn the hands down, keeping the pressure, and lift up again. Repeat 15 times.

Hand Dumbbell Exercises

Raising hands with dumbbells while standing or lying on your back

We raise our hands in front of us, lower them; part to the sides at chest level, lower. We repeat 20 times in several approaches. The exercise is quite simple, but effective, since it activates the muscles not only of the arms and shoulders, but also of the back and chest, so try to do it every workout.

Lunges

We become even, we press our hands with dumbbells to our chest. One - lunge with the right foot and vigorously straighten left hand with a dumbbell. Two - lunge with the left leg, straighten the right arm. Repeat 10 times.

Extension of the arms in a tilt position

Starting position - the body is tilted slightly forward, the elbows are bent at an angle of 90 degrees. Once - we straighten our arms at the elbows, taking them back. Two - bend again, returning to the starting position. We do all the movements smoothly, slowly, with a short pause at the top point.

After each workout, it is important to do the so-called cool-down. The main task of the hitch is to ensure the correct, healthy transition of the body warmed up by the exercises to the usual mode.

The circulatory and respiratory systems especially need a smooth transition of the level of work intensity, otherwise the oxygen-rich blood does not have time to reach all organs in time, which is dangerous for human health.

For example, you can straighten your arms above your head in a leisurely pace (deep breath) and lower them, simultaneously tilting your body (exhale). The exercise is repeated several times.

Hand slimming workout (video)

A selection of easy and effective exercises for arms and shoulders with detailed comments on video with fitness trainer Daria Lisichkina. This is a set of exercises for hands without dumbbells, which is suitable for those who are still afraid of pumping or simply do not like training with any weights.

Hand exercises at home are very simple and effective. Performing them regularly will help you feel in good shape and forget about saggy arms.

Have you already started preparing for the open-dress season, or do you regularly do exercises for slender arms? We invite you to discuss it in the comments!

Most women and men, when losing weight, pay special attention to training the abdomen and hips, often forgetting about the arms and shoulders. Against the background of a toned figure, full arms look uninteresting, so during training it is necessary to perform exercises for slimming arms and shoulders... Do not be afraid of exercises for the hands, the male relief will not appear if you do not lift heavy dumbbells and barbells. Gymnastics for weight loss will only remove excess volume and make the forearm thin and graceful.

It is very important to do exercises for the whole body when losing weight on the shoulders, because it is impossible to lose weight only in the hands. The body is a whole, so training should be comprehensive, but it is necessary to pay special attention to the problem area for greater efficiency. Contrary to popular belief, to lose weight, you can not starve or sit on strict diets. The most effective weight loss option is combining proper nutrition and effective exercise.

Balanced and - best diet, it promotes weight loss, and hunger strikes stress the body and cause it to store even more fat. To achieve the desired effect when losing weight on arms and shoulders, you must:

Give up fried and fatty foods;
Drink water, at least 1.5-2 liters;
Refuse sugary drinks and soda;
Refuse purchased food and especially - you need to cook yourself;
Eat small meals, at least 5 times a day;
Limit the use of sweet and starchy foods;
There are more vegetables and fruits.

You can not follow strict diets and starvation during exercise. must coincide with the weekend. Observing all of the above rules, losing weight in the shoulder area will turn out much faster.

How to start exercising?

For any workout, you must first prepare. It is very important not to go to workout hungry, muscle weakness will not allow you to give your best, but you should not overeat either. It is necessary to force the body to spend the accumulated fat reserves. The best option would be to taste a serving of fresh fruit 2 hours before training, or fresh salad... After exercising, do not eat right away, let the body replenish the energy deficit from fat reserves. An hour after class, you can taste chicken breast or low-fat cottage cheese.

Warm up before doing the exercises. To do this, follow a few simple exercises:

Swing straight arms up and down;
Jerks to the right and left;
Circular movements of the hands, elbows and shoulders;
Jumping in place.

Such a charge will warm up the body and help avoid various injuries and sprains.

Exercises without dumbbells

Not everyone can go to the gym and there are enough reasons for this, which is why effective exercises for losing weight at home are so relevant. Most best exercises Are the ones that can be repeated a large number of times, such as push-ups. Push-ups not only help to tighten the forearm area, but also make the abs, chest and back work.

Classic push-ups

It is necessary to take an emphasis lying on the palms and feet, the hands are at chest level, slightly wider than the shoulders, and the legs are at the width of the pelvis.

Knee push-ups

This type of push-up is suitable for beginners and women. It is performed in the same way as the classic push-up, but the emphasis is on the knees, not on the feet.

Push-ups from the wall

This exercise should be done with your back straight. You need to stand against the wall and lean on your palms, you need to do push-ups in this position 10-20 times.

Triceps push-ups

Most often, it is this area that needs weight loss, so push-ups for triceps are especially relevant. It is necessary to take an emphasis lying down, place your palms at the width of the waist, and your legs at the width of the pelvis.

Push-ups with a chair

It is necessary to sit on the edge of the chair and rest your palms on the seat. Holding on to the palms, you need to move forward and lower the pelvis as low as possible, taking your elbows back.

The set of exercises without dumbbells can include a number of simple and effective options, which will help not only make your arms graceful, but also tighten the chest area.

Here are a few of them:

It is necessary to sit down in Turkish and straighten your shoulders, raise your elbows to right angle... The palms need to be connected and press on them with force for 30 seconds, then rest for a few seconds without lowering your hands, and repeat the exercise up to 5 times.
There are two more options for squeezing the palms. Hands can be lowered to the level of the navel, fingers down, or raised above the head.
Stand up straight and straighten your arms, directing them in different sides... With straight hands, you need to draw circles, first in one direction, then in the other for a minute. This exercise must be performed to lose weight and strengthen the forearm and shoulders.

Dumbbell Exercises

Many women are embarrassed to consult a trainer at the gym, so they do not know how to properly perform exercises on simulators and with dumbbells. Performing the exercise correctly plays a very important role in losing weight, and training the shoulder girdle will help get rid of body fat in the arms.

Important! You should not start working with dumbbells and simulators without a warm-up, there is a high probability of sprains. A little cardio will warm up the body and reduce the risk of injury.

In order for the hands to lose weight above the elbow, it is necessary to perform triceps exercises, such exercises with dumbbells are very effective. Performing a complex with dumbbells is also possible at home, the shells can be replaced with bottles of water or sand or books. The weight of the shells should not be large, the best option from 1 to 4 kg, depending on the level of training.

The following exercises must be performed in 3 sets, 20-25 repetitions each. Beginners should start with 10 reps, gradually increasing the number of reps. You need to rest for 1.5-2 minutes between approaches.

Dumbbell Alternate Curl... Feet shoulder width apart. Bend your left arm and pull the projectile to your shoulder, then slowly lower your arm down, lifting the other in parallel.
Parallel curl with dumbbells... It is performed in the same way as the first exercise, but the arms bend and unbend at the same time.
Bent over dumbbell breeding... Feet shoulder width apart. Lean your body forward and lower your arms down. Part them, slightly bent at the elbows, so that they become parallel to the floor.
Circular motion with dumbbells... Raise your arms up and spread them to the sides, and then repeat in reverse order.
Extension of arms with dumbbells behind the head... Performing the exercise, you need to raise your hand from the dumbbells and take it behind your head so that the hand is parallel to it. With the second hand, you need to fix the shoulder, and then return to the starting position.
Extension with dumbbells behind the head on one leg... It is performed in the same way as the previous exercise, but it is necessary to raise both arms at once and stand on one leg.
Flexion from a prone position... Lie on a mat and spread your arms with dumbbells in different directions. Bring your hands together, vertically to the floor and slowly return to the starting position.
Delay curls... The exercise is performed while standing, stretch your arms with dumbbells forward or to the sides and raise them parallel to the floor, hold them for 5 seconds, then return to their original position.
Push-ups with raising an arm, with dumbbells... It is necessary to take an emphasis lying with dumbbells. Raise the body on both hands, then pull one hand to the chest and return it to its original position, lower the body down. Alternate hands.

How to end your workout correctly?

To avoid painful sensations in the muscles, it is necessary to stretch well at the end of the session. To do this, clasp your palms into the lock and stretch, taking your hands behind your back, sideways and down. An exercise in which it is necessary to stretch with one hand to the spine over the shoulder, pressing on the forearm with the other, helps well. To achieve the desired effect and reduce the volume of the forearm, it is necessary to exercise regularly and often, and eat properly during the training period. Well-performed exercises will definitely give a good effect. It is very important not to rush and slowly lower and raise your arms, feeling the work of each muscle, a quick exercise is not effective.

Full or flabby arms are what spoils the appearance of absolutely everyone, even if a person has a beautiful figure. Both men and women suffer from this problem. We have selected the best exercises for losing weight at home without additional equipment... But in order to quickly remove fat, it is necessary to understand the causes and eliminate, because training for a quick result will not be enough.

You've probably seen a lot of people with a more or less compact build, but with an unusual full of hands compared to the body. And then one question arises, which immediately comes to mind - what caused this?

Fat deposits on the arms, usually above the elbow, are caused by the accumulation of excess fat in the body as a whole.

Age is also another reason for obesity. After twenty years, our body tends to store more fat, and muscle tissue begins to shrink. Therefore, the predominance of adipose tissue over muscle is one of the main causes of flabbiness.

A decrease in metabolic rate is another reason for being overweight. The metabolic rate decreases with age, which means that the body begins to burn fewer calories. And this condition ultimately leads to body fat.

Physical inactivity and irregular exercise physical activity also lead to the accumulation of body fat. Below we will show you what exercises to do to lose weight. But for a faster effect, it is necessary to increase the consumption of the number of calories. For example, you can walk more, but it is better to start running.

Simple and effective arm slimming exercises

Do you have body fat? Do you think twice before choosing a sleeveless dress because you have flabby arms?

You can get rid of stubborn fat by doing a series of exercises to make them lean and beautiful.

1. Reverse push-ups from the floor on one hand

This exercise helps burn stored fat in the triceps area, the back of the arm. This place is most susceptible to the occurrence of fatty deposits. It not only fights with excess fat on the triceps, but also tones it up so that the skin does not hang.

You don't need any equipment for this exercise. You can do it directly on the floor or take a chair.

Execution technique:

Sit on the floor with your legs and feet together.
Keep your hands on the floor shoulder-width apart and your feet in front of your hips. Your fingers should be pointing towards your hips.
Bend your knees and keep your feet flat on the floor.
Straighten your arms and raise your hips. This will keep the weight in your arms.
Bend your left elbow and use your right arm, which is still straight, to lower your hips to the floor. But you can't touch the floor.
Now repeat the same movement with the other hand.

2. Reverse push-ups

This muscle drying exercise also helps you get sexy and firm arms while working your triceps. You can do this exercise at home using a chair or table that is about 2 meters high. Here, the entire body weight will work on the triceps, bringing it into tone.

Reverse chair push-ups

Execution technique:

Place a chair or table in a stable position.
Stand in front of a chair, keeping a distance of at least 3 meters.
Turn your back and place your hands on a chair or table, they should be shoulder-width apart
Step forward 3-4 steps from a chair or table.
Straighten your upper body and bend your knees so that you are in a straight line with a chair or table.
Now bend your elbows and lower your body as low as you can.
Return to starting position.
Do 3 sets of 20 reps every day and it will help you effectively lose weight in your arms.

3. Longitudinal bar in walking

Just like the reverse push-up, the walking bar tones the muscles in the arms by burning off stored fat.

Longitudinal bar in walking

Execution technique:

Lie on the floor (on your stomach) and then assume a plank position.
Keep your legs and feet together.
Your fingers should be pointing forward and your body should be in one straight line.
Move your right arm and left leg to the left and hold this position.
Repeat the same movements with your left arm and right leg.
Return to the original plank position.
Pull your abdominal muscles towards your spine and pelvis.
Change direction and take 3 steps to the right.

9. Push-ups

Push-ups targeting the pectoral and triceps muscles can also help burn fat. Another one good news is that you don't need dumbbells, barbells or other equipment to do this arm and shoulder slimming exercise. The whole fight against stubborn fat deposits here is due to your own body weight. Push-ups are sure to get you the results you want.

Pushups

Execution technique:

Lie on the floor (stomach).
Now get into a push-up position, keeping your feet together. Keep the emphasis wider than shoulder width. Keep your elbows straight.
Now bend your elbows and lower your body to the ground. Make sure your belly is not touching the ground.
Do 3 sets of 10 reps every day to keep your arms firm and taut.
You can also do open push-ups with an emphasis wider than your shoulders or closed push-ups with your arms as close together as possible.

Note: if it is initially difficult for you to do this exercise, then try push-ups from your knees. In regular push-ups, all your body weight is on your hands and toes, while in knee push-ups, your weight is distributed to your hands and knees, which makes it easier to perform.

5. Side push-ups

This exercise targets the triceps and is an effective way to lose weight on your arms.

Execution technique:

Lie on the floor (stomach).
Now get into a push-up position with your feet together. Keep your arms wider than shoulder width apart. Your fingers should be pointing in different directions.
Bend your left elbow and tilt your body to the left.
Return to starting position and repeat the same movement right hand.
By doing this exercise, you will definitely achieve results.

Note: if it is initially difficult for you to do this exercise, then start with push-ups from your knees.

6. Push-ups from the rack

This exercise is very similar to regular push-ups. But the only change is that you need either a platform or a table to execute.

Execution technique:

Take a standing position with an emphasis on the platform.
Keep your feet together and place your arms wider than shoulder width apart.
Also, keep your back and shoulders straight so that the muscles in your arms are fully engaged.
Now do push-ups. Try 3 sets of 20 reps.

7. Rotation of the wrists

This is one of the simplest yet effective exercises that will help you achieve the desired result if you do it regularly. For this exercise, you only need 2 0.5 kg dumbbells. (2 bottles of water, 0.5 liters each).

Execution technique:

Stand up straight and hold water bottles in both hands.
Now, turn your palms while holding the bottles of water clockwise and then counterclockwise.
Do this exercise for 60 seconds in each direction.
This exercise, if performed regularly, will help to get rid of fat deposits in the shoulder and arm area.

Scissors are an effective cardio exercise for firm and toned muscles.

Execution technique:

Stand up straight and keep your hands in front of you at shoulder height.
Now, spread your arms out to the sides and then bring them together in front of you so that both palms overlap each other like scissors.
Return to starting position and repeat the movement at least 20 times a day.
Do this simple yet effective exercise for at least 15-20 minutes.

9. Extension of the arms while sitting

This is one of the most effective body fat loss exercises. It will make your arms stronger and fit and look slimmer.

Execution technique:

Get a 2.5 liter water bottle that you can use as a free weight.
Sit upright in a chair, grab a 2.5 liter water bottle with both hands and lift it above your head, hold them straight while holding the water bottle.
Now lower the bottle of water by placing it behind your back.
Lower the water bottle as low as you can.
Now slowly lift the water bottle above your head while holding it with both hands.
Move the bottle as slowly as possible. The more carefully you do this exercise, the better the muscles in your arms are used.
Do 3 sets of 20 reps daily.

Note: Rest 1 minute after completing each set for the most productive work. You can also gradually increase the weight to speed up your results.

10. A set of exercises for slimming arms and shoulders

This combination of different movements is very simple, but effective method get rid of fat on the hands. No need to visit gym to complete this complex. You can do it in the comfort of your home. This is a kind of exercise for the arms for weight loss and muscle tightening so that the skin does not hang. It involves the upper arms, which are most susceptible to body fat. By doing it regularly, you will get the desired result.

Execution technique:

Stand straight on the floor.
Keep your feet shoulder-width apart.
Raise your arms to shoulder height with your fingers pointing up.
Now make circular movements forward for 30 seconds.
After you complete the forward circular motions, begin to perform the backward circular motions for 30 seconds.
Now bend your elbows, fingers pointing towards the ceiling.
Move your elbows back and forth for 30 seconds.
This movement will tighten your biceps.
After completing the forward and backward elbow movements, connect them. Fingers should be pointing towards the ceiling.
Move your joined elbows up to the jaw line and return to the starting position.
Perform these movements for 30 seconds.
Performing this complex regularly, you will achieve the desired results.

11. Exercise (Bird-Dog)

This exercise is amazing because it not only tones the arms and shoulders, strengthening them, but also strengthens the muscles of the legs. It also stretches your back. In addition, this exercise is useful for those who dream of perfect posture.

Execution technique:

Get on all fours on the floor.
Keep your knees under your hips and your arms under your shoulders.
Now raise your right hand and straighten it (your fingers should be facing forward).
At the same time, lift and straighten your left leg back.
Stay in this position for a while, and then return to the starting position.
Repeat the same process with your left arm and right leg.
Do this exercise 15 to 20 times.

Tips: how to lose weight in the hands to avoid body fat?

We figured out what exercises you need to do to train muscles and lose weight. Additional tips on what to do next to get rid of fat faster and more efficiently.

Proper nutrition: the first and foremost thing you should do to prevent obesity is to reverse close attention on your diet, as unhealthy diet leads to the accumulation of adipose tissue in the body.

Therefore, eat healthy, including lots of fruits and vegetables in your daily diet. Such a diet will not only make you full, but also the number of calories consumed will significantly decrease.

Also add fiber-rich foods to your daily menu to increase your metabolic rate. The faster your metabolism, the faster calories will be burned, and this will help your arms lose weight. And at the same time, a diet rich in fiber gives you a feeling of fullness for a long period of time.

What's more, eat low-fat protein foods as well as slow-carbohydrate foods.

Eat in small portions: eat small amounts and at regular intervals. This will keep you feeling full for a longer time and eat less food.

Have breakfast: do not skip breakfast as this is your first meal. If you skip breakfast, you end up eating a lot more than you need to throughout the day.

Drink more water: drink plenty of water throughout the day to boost your metabolism. Also drink water before every meal. This will help you eat less food, and the less you eat, the fewer calories you get.

Green tea: start your day with a cup of green tea. This will encourage your body to burn more calories. Also, 3-4 cups of green tea a day will help the body burn more fatty deposits, speeding up the metabolism.

Daily cardio: Doing a few cardio exercises daily will help you burn off the extra calories you get from your food. You can swim, rock climbing or rowing, jump rope, thereby preventing fat deposits and cornering them. And they will have nothing to do but melt before your eyes.

Walk: always go up the stairs instead of using the elevator. This will burn more calories.

Performing these exercises together with scrupulous adherence to the advice will certainly give you an effective result in losing weight in the arm area. But you need to do these exercises daily. You can do one or a combination of these for effective results in combating oil and sagging skin.

Eat a healthy diet and do these exercises to get toned, defined, and attractive arms.

Hands are the part of the body that is often left without special attention girls who want to throw off excess weight... Many start to lift their arms when they got rid of cellulite on their legs as well. If you also made this insidious mistake, it doesn't matter. Weight loss exercises for women will make you perfect in a short time.

Choose for yourself optimal hands at home, presented below.

List of effective exercises

Exercise number 1

It is called "The Mill". It is necessary to rhythmically bend left and right, while touching with your left hand right leg and then with the right hand of the left leg.

Exercise number 2

This exercise has some similarities with the previous one, but here you do not need to bend in front. On the count of one - turn left. Count two - turn right. During turns, you need to spread your arms to the sides.

Exercise number 3

The position is standing. Make circular motions with the brushes eight times in one direction, then eight times in the other. Then repeat the exercise again.

Exercise number 4

Feet shoulder width apart. Put your hands together in the palms, while the elbows need to be parted. Start squeezing your palms. Relax them after about five seconds. Repeat about four to five times.

Exercise number 5

Stand with your back to the chair. Lean on it with your hands, thereby making support for the body. Legs should be relaxed. Begin to bend your elbows, as if doing push-ups. Repeat the exercise twenty times for better effect.

Exercise number 6

Circular hand swings also proved to be effective. Just rotate with straight arms first forward, then backward.

Exercise number 7

The exercise is similar to the usual "Mill", but this time you do not need to bend over. Rotate your body to the left and right, while spreading your arms to the sides.

All of the above standing exercises will quickly make your arms fit and thin, thereby giving them grace and tenderness. However, exercises with dumbbells for weight loss of arms possess even greater strength, which in a compartment will bring results in a couple of weeks after the start of classes, or even less.

Dumbbell classes

Exercise number 1

So, the list opens with a dumbbell exercise called "Lift". Its essence is as follows.

In a standing position with dumbbells, raise your arms up, bending them at the elbows.
Next, you need to spread your arms to the sides.
Return to starting position.

The main thing in this exercise and in all the others is not to overdo it, since as a result, joints can hurt for a considerable time.

Exercise number 2

Take a standing position again.

Stretch your arms forward.
Then lift up.
After that, fold back behind your head to the maximum.

Exercise number 3

The starting position is squatting. Begin slowly bending your elbows. The optimal number of repetitions is twenty times.

Exercise number 4

Sit on a rug. Spread your arms to the sides. Raise your arms slowly about fifteen times.

We look for exercises to reduce the volume of hands less often than, for example,. However, this does not mean that hand care should be put on the back burner. Beautiful relief, small shoulders and thin wrists are what every woman should strive for. And this article will help you!

Below are the most effective exercises for weight loss of hands, with the help of which for a short time you can achieve perfection! Let's consider the exercises in detail! :)

Warm up

Any physical exercises you need to start with a warm-up so that there are no unpleasant consequences in the future. So that you do not rack your brains over a warm-up, I will give a few exercises that will quickly warm up your muscles.

Exercise 1. We stand straight, feet shoulder-width apart, arms spread apart. We make 20 circles with brushes, first in one direction, and then so many circles in the other direction.
Exercise 2. We stand straight, feet shoulder-width apart, arms down. We make 20 large circles with our hands first forward, and then the same number of large circles back.
Exercise 3. We stand straight, legs are shoulder-width apart, arms bent at chest level. For a count of 3, turn your torso to the right and at the same time spread your arms out to the sides. Return to starting position. Then on the count of 3, turn left and also spread your arms to the sides. Return to the starting position again. Make 20 of these turns.

Exercises to reduce arm volume

As soon as the warm-up is over, proceed to the exercises.

Exercise 1

The most effective exercise for losing weight is push-ups, so we will focus on it. We accept the position "lying down" and do 20 regular push-ups.

Exercise 2

A more difficult and effective type of push-up is legs on a hill. The starting position is lying down, only the legs are not on the floor, but on the sofa. We perform 15 push-ups. At first, you may not be able to do anything at all. Do not despair: only move forward, and over time you will see progress!

Exercise # 3

And the last type of push-ups, it is already simpler and very suitable for beginners - arms on a hill. The starting position is the same lying position, only outstretched arms are on the sofa (an option is possible - on the table). We perform 25 push-ups.

Exercises with dumbbells for weight loss of hands

Many will think that with the help of exercises with dumbbells, arms can only be pumped up, however, this is not at all the case. There are many exercises with dumbbells, thanks to which people are great at reducing the volume of their arms. The main thing is to find the right dumbbell weight and weight loss exercises.

Purchase 2 dumbbells weighing 1-1.5 kg. This is exactly the weight sports equipment will be safe for beginners. If it is not possible to purchase dumbbells, you can use plastic bottles filled with water or sand. Take bottles that are comfortable for you to hold in your hand.

Exercise 1

Stand up straight, feet shoulder-width apart, arms with dumbbells down. Then raise your outstretched arms forward, stay in this position for 5 seconds and return to the starting position. Do 10 of these repetitions.

Exercise 2

Lie on your back, hands with dumbbells on the floor, spread out to the sides. On a count of 3, bring them together, lifting each one 90 degrees off the floor, and then return to the starting position. Do 10 of these hand raises.

Exercise # 3

Stand up straight, feet shoulder-width apart, arms with dumbbells down. On a count of 3, lift them to the sides and after 3 seconds return to the starting position. Perform 10 lifts.

Exercise 4

This exercise is similar to the previous one, but more difficult. The starting position is the same as in exercise number 3. On count 3 you raise your arms to the sides, on count 6 you raise up and on count 9 you return to the starting position. Repeat 10 times.

Exercise # 5

Feet shoulder width apart, arms down. For a count of 3, bend your elbows so that the dumbbells are near your shoulders. On a count of 6, return to the starting position. Perform 15 arm raises.

To reduce the volume of your arms, you need to do these exercises every other day. The main thing is regularity, only then will there be a result!

Also watch the video, which also shows some effective exercises for weight loss of the arms.