Every person wants to have a healthy and fit body.
Very often, in the fight against excess weight, much attention is paid to the main problem areas, namely: the stomach and hips.
However, arms and shoulders also require special attention.
The complexes of exercises for weight loss can be different, depending on each specific situation.
Sometimes this is a general strengthening exercise, and in some cases, for example, after a sharp weight loss, due to intense stress.
The need and importance of exercises in losing weight
It is a mistake to assume that if you go on a diet, even on the toughest, in the near future you will begin to notice how your hands will lose weight. This process is inevitable, you will not get the proper and expected result.
Anyone who wants to have ultimately beautiful and fit hands, with a thin wrist and graceful shoulders. With a simple weight loss, this whole picture will be ruined by flabby saggy skin and loose muscles.
Only thanks to a certain set of physical activities can you bring your hands to perfect condition. Do not forget that adipose tissue in this area is one of the worst burned. Therefore, before starting classes, you need to be prepared for the fact that a really effective result comes slowly and gradually.
The effectiveness of exercises for losing weight is achieved only with their integrated approach. There will never be a result when the grueling performance of any one exercise. In addition, with proper weight loss, fat is burned evenly throughout the body, so it is recommended that during physical exercises directed at the arms, additionally perform general physical exercises.
To tighten the skin and strengthen muscles, as well as improve metabolism and prevent the appearance of adipose tissue, only productive loads are able to again. Wanting to get good results, you need to make every effort and patience.
Basic exercises for losing weight at home
Before starting any active training aimed at one or another area, a preliminary warm-up is required to awaken the muscles and joints before exercise. No exception are exercises for weight loss hands.
Approximate warm-up before exercises on the arms and shoulders.
Having spread your arms to the sides, perform circular motions with your hands about 10 times, first in an ode, then in the other direction. Then shake them for a few seconds.
Spreading your arms to the sides, perform several flexion and extensor exercises at the elbows, with the hand pointing towards the shoulder.
Alternately, with each hand, perform circular motions, first forward, then back. Enough for three circles in each direction.
Make a few circular movements with your shoulders, forward and backward.
In the position of the legs shoulder-width apart, the arms are lowered and relaxed, raising and lowering the shoulders while shaking with the whole hand. This exercise takes about 10 seconds.
Perform swings with straight arms, spaced apart in the form of a counterweight, then set in front of them in the form of "scissors".
Having prepared your arms and shoulders for the upcoming workout, you can proceed to the main set of exercises.
If you want to tighten and strengthen your hands, which do not have significant problems, you can perform simple daily exercises at home, for example, in the form of morning exercises. These exercises at home will help bring your hands in proper condition, and in the future to maintain the achieved results.
The most elementary and simple, which everyone can do, are represented by the following list:
1. Push ups.
Starting position: the emphasis with the hands on the floor, legs stretched out putting them on the toe, the body at this moment should represent a straight line. Next, bend your arms at your elbows, lowering the entire body to the floor, while trying to keep the body level, then straighten your arms again, rising from the floor.
This exercise is considered to be as effective as possible, not only for losing weight in your hands, but also for working on the abs, chest, and buttocks. The number of perfect push-ups depends on individual capabilities, the main condition: for the exercise to be performed qualitatively, followed by a gradual quantitative increase.
2. Leg elevation.
Similarly to the above exercise, only the legs are not placed on the floor, but on any hill (sofa, chair, etc.). This exercise is difficult, but more effective than the first, it is performed at the beginning, if possible, ideally 15 times per approach. It is worth going to it if you easily perform a sufficient number of simple push-ups (this is about 25 times).
3. Push-ups from a sofa with legs on the floor.
This exercise is usually used by those who are overweight, it is easier. It is carried out with an emphasis on a fixed hill, for example, on a sofa. Ideally, do 20-30 push-ups.
4. Rope jumping.
For many, it will be a discovery that hands lose weight from jumping, but it is from daily jumping rope, where hands are actively involved, that good results are achieved in a few months. In this case, you need to jump about 10 minutes a day.
5. Squeezing an imaginary sphere.
Hands are spread apart and bent at the elbows, palms should be at chest level. At this point, you begin to supposedly squeeze the semblance of a sphere or ball, greatly straining your arms and chest. Exercise takes about half a minute in a couple of sets.
6. Spring.
This exercise is performed in two ways:
- Feet shoulder width apart, arms lowered and tightly clenched in fists. Next, one hand rises one by one to the top, making two springy movements with each hand in different directions.
- Feet shoulder width apart, arms bent at the elbows, located at chest level, fingers pointing towards each other, palms down. We turn the body first in one direction while springing elbows in different directions three times, folding the blades. Then we also turn in the other direction, making a similar movement with the elbows.
In both cases, the exercise takes about two minutes.
Dumbbells - home sports equipment for effective exercises in losing weight of arms and shoulders
The effectiveness of exercises for weight loss is increased when using dumbbells. This sports equipment allows you to reduce time to achieve visible results. With the help of dumbbells, your hands will take the desired relief, expressed to a greater or lesser extent.
For exercise, it is necessary to purchase 2 dumbbells on average weighing from one to two kilograms, they should also be comfortable to grab. Alternatively, you can use plastic bottles, pre-filling them, however, this is not very convenient.
Basic exercises with dumbbells for hand weight loss:
1. Starting position - legs shoulder width apart, arms lowered with dumbbells down. We stretch our arms forward to the chest level, then spread them apart and lower them down. Repeats 20 times.
2. Hands are down, palms with dumbbells are turned forward, we press our elbows to the sides of the body and we raise our hands with dumbbells to our shoulders. The exercise is repeated 15-20 times.
3. Lying on the floor on the stomach, while holding dumbbells in our hands, raise our legs and chest, put our hands behind our backs, we get a deflection of the body with the formation of the so-called “boat. We stay in this position for about half a minute. Faced with difficulty exercises can be reduced time, with its subsequent increase.
4. Having taken the starting position: legs shoulder width apart, one of the arms on the belt, the other with the dumbbells stretched up. The legs are slightly bent at the knees, in this position, while inhaling the hand with the dumbbells, we bend at the elbow, forming a right angle, and we exhale again upwards. Alternately, 15 times the load on each arm.
5. With your legs shoulder-width apart, bend them slightly at the knees, lower the body slightly forward, while keeping your back straight. In this position, on exhalation, hands with dumbbells drop down, while inhaling, they rise to the stomach, bending at the elbows. A couple of approaches are made about 25 times.
6. Standing hands down, in the palms of the dumbbell, on the count of times - we spread our arms to the sides, on the count of two - we lift up, on the count of three - again to the sides, on the count of four - lower to the bottom. Repeats 10 times.
7. Leaning against the wall, legs apart shoulder width apart, slightly bent at the knees, arms with dumbbells lowered to the bottom. From this position, we stretch our arms forward, and hold for about five seconds, then lower them. The exercise is repeated 15 times.
Gym - a place of intensive and most effective exercises for weight loss and their overall strengthening
If you think that at home it will be difficult for you to cope with the problems of your hands, or you think that specifically in your situation the above exercises are not enough, then a gym can be a way out of this situation.
In modern sports centers you can get all the necessary information from trainers, or personally engage with an individual instructor. In this case, you will be presented with an effective comprehensive training plan appropriate and suitable specifically for you.
Also, gyms, unlike home, are equipped with all the necessary sports equipment, which can improve the effectiveness of exercises for weight loss. Competent and correct exercises with the help of various simulators and shells will not make you wait long for the desired results.
However, when choosing classes in the gym, you should be prepared for constant and regular workouts that require significant stamina.
Important additions to weight loss and arm lift exercises
Performing certain additional measures and actions, you can achieve the most significant results in the goal. Moreover, some of them are simply necessary when burning fat in various areas.
First, you need to balance nutrition. There is no need to go on a strict diet, it is not able to give a good result. Put your diet in order, enrich it with vitamins and useful microelements, try to consume more plant and protein foods, eliminate easily digestible carbohydrates (sweets, pastries, soda), try to drink more fluids, especially during physical exertion.
Secondly, swimming is highly recommended. It leads to a general strengthening of the muscles of the whole body, and the arms and shoulders involved primarily begin to transform in the shortest possible time. The main thing here is not to overdo it, but to deal only with preventive purposes - for health.
Thirdly, some cosmetic and health-improving procedures, in certain cases, can achieve good results in losing weight. A special place here is occupied by various types of massage aimed at problem areas. Fat-burning wraps and masks are also actively used, hardware procedures can be used.
The effectiveness of exercises for weight loss will be achieved only with an integrated approach to this problem. To obtain the desired results, you need to be patient and strictly fulfill all your goals. It is advisable to draw up a plan for yourself in which all the necessary actions will be combined. Only then can you, after a couple of months, be proud of your strong and fit hands.
