When losing weight, little attention is usually paid to the hands. The main problem areas of the female body have always been considered hips, waist, abdomen, buttocks. However, there are no less fat cells in the area of ​​​​our hands, especially in their upper part. Usually, when losing weight intensively, the first to lose weight is from the listed problem areas – the waist, hips, buttocks, and abdomen. This is due to the fact that the body, with the accumulation of fat, transports and fixes it, first of all, precisely there. But in the area of ​​​​the arms, shoulders and forearms, fat enters only when there is already a strong set of a large amount of excess weight. But excess fat deposits in the hands are also retained for a long time, they are not so easy to throw off.

For effective weight loss in the arm area, strength exercises with dumbbells alone will not be enough, although you can’t do without them either. Slimming of the arms will occur only when the percentage of fat in the whole body decreases. That is, for effective weight loss not only in the hands, but throughout the body, three rules must be followed: diet or proper nutrition, cardio training and aerobic exercise, and power loads on specific muscle groups. With the exception of any one rule, the process of losing weight can significantly slow down in all parts of our body, but with the simultaneous observance of all three rules, you can easily and quickly achieve results.

Diets and proper nutrition

In order to lose weight in the arm area, you need to put the whole body on a diet. No other way! Proper nutrition for weight loss of the whole organism as a whole is no less important than exercise. You can choose any diet of your choice, since there are many of them now, and each trumpets its uniqueness and exceptional effectiveness. Or, if you are against rigid and aggressive diets, just try to adhere to the principles of proper nutrition: eat healthy food, process foods by boiling or steaming, drink enough liquid per day – at least one and a half liters.

It is necessary to completely eliminate sugar and sugar-containing foods, sweet carbonated drinks and canned fruit juices from the diet. Eliminate alcohol in any form, but if you are at a feast, you can afford a small amount of dry wine. Smoking also harms the body impairs metabolism and blood supply, accelerates the deposition of toxins. For the manifestation of the relief of the hands, it is necessary to perform strength exercises aimed at the fact that the muscles will grow. To provide the muscles with an effective manifestation of the relief, it is worth eating foods rich in proteins and proteins – lean meat, such as veal or chicken, fish meat and seafood, chicken eggs, low-fat dairy and sour-milk products.

Vegetables, especially fresh ones, will also be very useful. White cabbage, which should be consumed daily, replacing one of the meals with it, is a very effective fat burner, cleans the gastrointestinal tract well. But with fruit, you should be careful. The undoubted leaders in the use are apples, pineapples and citrus fruits, especially grapefruit, which also reduces the absorption of fat from food and causes already deposited fat to break down. Do not eat sweet fruits: grapes, cherries, bananas. We also do not forget about water, which can effectively cleanse our body, speed up metabolic processes, nourish the skin with moisture and leave it supple even after losing weight.

Arm Slimming Exercises

The most effective exercise for weight loss of the arms is a combination of fat-burning activities and strength training on the arms. A good set of exercises will be picked up for you at any fitness center, however, you can do physical activity for weight loss in the arm area at home. To do this, you need to purchase two types of dumbbells – one is lighter (up to 2 kg), and the second is heavier (from 2 kg). It is better if heavy dumbbells vary in weight, i.e. it will be possible to add mass by screwing additional pancakes.

Fat burning

It is light dumbbells that are aimed at burning fat, losing weight in the arms and intensively tightening muscles and skin. To begin with, if your hands are not used to the loads, you should take dumbbells of half a kilogram or a kilogram. The most effective for burning fat and reducing the volume of arms will be aerobics, especially boxing aerobics. Its principle is that the movements of a boxer in the ring are imitated, which you perform with light dumbbells. At the same time, all exercises are done at a very active accelerated pace to rhythmic music. This allows you to effectively tighten the muscles and skin hands

You should also do exercises aimed at burning fat. Their main distinguishing feature will be that they must be carried out quickly and vigorously. If you feel tired and cannot complete the required number of exercises, it is better to take lighter dumbbells, for example, 500-gram ones, or do the exercises at first without dumbbells at all.

Take light dumbbells, raise your arms up. Lower your arms, bending them at a right angle, to shoulder level. It is necessary to perform three sets of 30 movements with a short break, while doing them quickly and vigorously. At the end of the exercise, you will feel a burning sensation in the biceps area, this will be a signal that the muscle is tightening.
Take light dumbbells, spread your arms to the sides, at shoulder height. Bend your elbows slightly, as if forming a semicircle, point your palms parallel to the floor. Lower your arms down and lift them back up, no higher than your shoulder, making movements similar to the flapping of a bird’s wing. Movements should be performed quickly and vigorously, doing three sets of 30 exercises.
muscle building

muscle building является не менее эффективным для похудения рук, чем сжигание жира и подтягивание. The fact is that the muscle, increasing in volume and gaining strength, helps to intensively burn fat around it. For the first time after starting the exercises, you may notice an increase in the volume of the hands, however, this is a normal reaction. Subsequently, the muscle will begin to burn fat around it, and the volume of the arms will decrease, a beautiful muscle relief will be drawn.

The most effective of the strength exercises is push-ups. Lie on the floor with your feet on your toes. If push-ups are hard to do this way, try kneeling down. Spread your arms wider than shoulder level. Push up three sets of 10 reps. Later, you can increase the number of exercises.
Triceps exercises will also be good – push-ups with narrowly shifted arms. Press the upper part of the arms to the body, place the arms narrowly. These push-ups are more difficult than the previous ones, but they will effectively help pump up the triceps muscle, which is the most problematic in women.
Take heavier dumbbells – at least 1 kg to start, you can increase the mass later. Extend your arms up over your head. The elbows should be fixed in a stationary position, and the arms should be bent back and down at the elbow. Repeat the exercise 10-12 times for three sets. This helps to strengthen the triceps muscle, the manifestation of a noticeable relief.
Swings are also considered good exercises – forward and to the sides. To do this, take dumbbells, stretch your straight arms in front of you and raise them to eye level. For swings to the sides, you need to spread straight arms to the sides from the body also to the level of the eyes or ears. These exercises must be repeated 10-12 times three sets. After swinging forward and to the sides, it is worth doing the following exercise: starting position – as with swings to the sides, arms raised to eye level. After that, they need to be lifted up to the stop and lowered to their original position about 10-12 times three approaches.

Swimming for slimming arms

A very effective tool, especially for weight loss in the arms, is swimming. If the season allows you, you can swim in water bodies, especially in the sea. The resistance of the waves will give an additional load, which is not present in still water. In the cold season, a subscription to the pool will be useful.

Many women are good breaststroke swimmers, it is worth alternating between an intense breaststroke and a calmer one. The length of standard pools usually reaches 25 meters, in which case you should swim the pool in one direction at a slow pace, and in the other at a fast pace. If you are swimming in an Olympic pool, then swim at different paces breaststroke in half of the pool.

It is also very good to swim crawl, like a man. There are more intense movements of the hands, which will undoubtedly contribute to their pulling up. It is also effective to alternate these two types of swimming – crawl and breaststroke. Можно еще плавать со специальными лопатками для рук, в этом случае любой стиль плавания даст свои результаты в похудении hands