Exercises to lose weight on your arms

The beauty of a woman does not only lie in a slim, thin waist and firm buttocks.In pursuit of a beautiful and toned body, many women forget about their hands.Often, even for those who have a beautiful figure, they can be full, which does not add appeal to the image.What to do?Exercises have been developed to lose weight in the abdomen, waist, hips and buttocks.How to get rid of arm fat?

In this case, there is also a special complex that allows you to correct all problems in this area.Exercises to lose weight in the arms aim to work all the muscles.They will help regain tone, elasticity and beautiful shape.

Causes of fat formation on the arms

The presence of fat in the arms and shoulders clearly indicates excess weight, even if all other parts of the body are in perfect condition.The nature of the appearance of fatty deposits may be different.

The most common reasons include:

• Hormones.Metabolism in the process of fat burning or, conversely, the accumulation of extra pounds plays a secondary role.Everything is “managed” by our hormones, which only come into play when we receive good or bad calories.So that your metabolism always works at the highest speed and your hands delight with beautiful lines, you need to maintain your hormonal levels.When violated, fat is quickly deposited in the problem area.
• Genetic predisposition.Fat deposits can be inherited.If the men and women in your family tend to accumulate fat in their arms and shoulders, chances are you have a similar problem.
• Poor diet.It is the most common cause of excess weight.By consuming fatty, salty and floury foods in large quantities, your metabolism slows down quickly.It is more difficult for the body to process heavy foods, so instead of digesting them, they are stored in the most unnecessary places.
• Lack of physical activity.Movement and sport are our life and we always have a beautiful toned figure.When a person leads a passive lifestyle, calories from food (often harmful) are not consumed, but are stored, forming those same unsightly folds.

The best hand exercises at home

Which series of exercises to choose at home or for the gym?This question must be taken seriously.The fact is that when working the shoulders and arms, a huge load is placed on the shoulder joint.If the program is not selected correctly, there is a high risk of serious injury.

Today, strength training is ideal for reducing body fat.The exercises work perfectly on the right areas.We offer several of the most effective elements that should definitely be included in your training program.They can be performed both in the gym and at home.

Useful tips.We must combine physical activity and proper nutrition.By consuming healthy, low-calorie, high-protein foods, the fat layer will quickly diminish, revealing well-pumped muscles.

One-arm reverse push-ups

• We sit on the surface.We put our feet together.
• We spread our hands shoulder-width apart.
• We bend the legs at the knee joint.We tear the hips off the surface.The weight of the body should be transferred to the palms.
• The right arm is extended, and the left is bent at the elbow, lowering the thigh down, but not reaching the floor.
• We do the exercise the required number of times, then change the working hand.
• You can use a chair or stool for support.

Longitudinal plank running

• Place yourself in a longitudinal plank position with your arms extended at shoulder level.
• The legs are pressed together and form a straight line.
• We make sure that the body in this position is as uniform as possible.The back should not bend at the lumbar level.
• We place our right hand and left foot to the left, as if we were taking a step.We fix ourselves in this position.
• Then we repeat the movement, but for the left arm and the right leg with a delay in the pose adopted.
• Little by little, we return to the beginning.
• When performing, we tuck in the stomach as much as possible.
• We repeat again.

Classic pumps

• We lie down on the surface.
• We keep our legs together, resting on our toes.Place your hands on your palms (wider than your shoulders) and straighten them completely.
• We perform push-ups - bend our elbows and lower ourselves to the floor without touching it with our chest.

Useful tips.This exercise is difficult for beginners.To make it easier, you can shift the focus from the toes to the knees.This will make push-ups much easier.

Rack Pumps

• We take a vertical position.
• We put our hands on a special table or platform.
• The legs are straightened and brought together.Hands placed shoulder-width apart.
• Keep your back straight, forming a straight line across your body.It is important to monitor your posture, which will allow you to use your arm muscles as much as possible.
• We do classic push-ups.

Seated arm extensions

• We sit on a chair.Keep your back straight, do not lean against the surface.
• We take in our hands a ball or a bottle filled with water.Any weight that can be held comfortably will do.
• We lift the load clutched in our hands above our heads.
• Slowly, without haste, we place our hands behind our heads, bending them at the elbows.We try to lower them as much as possible.
• We also slowly raise our hands.

Recommendations for losing weight from arms and shoulders at home

A single set of exercises to work your shoulders and arms is not enough.To start wearing short-sleeved clothing, you also need to adjust your lifestyle and daily routine:

• Let's start by eating well.Agree, shoulder exercises in the gym or at home will have no effect if you constantly eat unhealthy foods.A well-designed menu will speed up the process of eliminating fat in problem areas.
• Reduce portions.We only eat small amounts, but often, preferably at regular intervals.As a result, you will forget what hunger is.
• We drink water.You should drink at least two liters of water a day, especially if you are constantly training.The metabolism accelerates, the feeling of hunger decreases and dehydration is eliminated.More effect.
• Don't forget about cardio training.Strength training is impossible without good cardio.We are adding more walking, swimming, jumping rope, running and cycling into our lives.Your slimmer body and arms will say “thank you”.
• We combine a set of exercises with various cosmetic procedures.Ideally, visit massages, saunas, use various scrubs, creams and ointments that will restore tone to the skin and provide additional fat-burning effect.

Building a beautiful body is not as difficult as it seems at first glance.With a competent approach to business, you will quickly bring yourself to perfection even in such a complex area as your hands.