Nothing spoils a female figure like flabby hands. Even slim legs and a flat stomach will not save the situation if you look unpresentable in a T-shirt or an open dress. Most often, this is the problem of overweight people. If you do not know how to remove fat from your hands, then be sure to check out the material in this article. Valuable tips and an effective set of exercises will help put your hands in order.
Making arms slimmer: anatomy and general principles of getting rid of fat
First of all, you can not consider the arms as a single muscle group. This part of the body consists of many isolated anatomical groups, and therefore it is necessary to pay due attention to each of them. Since you can remove fat from your hands only by resorting to strength training, it is necessary that the program includes exercises for each muscle segment. The only way to achieve their harmonious overall appearance.
But, as you know, physical exercise alone is not enough. To start the processes of fat burning, you must adhere to the general principles of weight loss.
- To quickly remove fat from your hands, it is important to control your diet. There should be little food, but it must satisfy all the needs of the body, and therefore, be rich in protein and saturated fats. It is better to refuse fast carbohydrates and give preference to vegetables and porridges.
- In the morning and on an empty stomach, try to do light cardio. You can do this at least every day, certainly it will not be superfluous. If you don’t have the opportunity to devote enough time to exercises, just try to walk more: forget about public transport, elevators and escalators.
- If you like massage, then you can combine pleasure with benefit. An additional effect on the muscles and lipid layer will strengthen and tone.
Mandatory workout before class: exercise "Scissors"
Any training should begin with a good dynamic workout, since removing excess fat from your hands is possible only with a complex combination of aerobic and strength training. Exercise "Scissors" combines both types of load, and therefore is perfect for warming up muscles.
Equipment
- Stand straight and spread your legs wider, spread your arms apart and hold in that position.
- The essence of the exercise is a quick change of starting position. It is necessary to cross arms and legs in the jump, and then return to the starting position.
- You need to perform the exercise fairly quickly, with the upper arm and front leg constantly changing - this is necessary for an even distribution of the load on the body.
- Perform 20-25 reps and pause. For warming up, 4 approaches are enough, and then you can start the basic exercises.
Remove fat from the armpits: push-ups and pull-ups
It is better to work out the muscles of the hands from top to bottom, starting with large anatomical groups. After all, the small muscles will be somehow involved in the exercises, which means that at the end of the training it remains only to "finish off" their isolated pumping. One of the most problematic areas of the upper body is the armpit area, where the fat folds treacherously stick out both in front and behind. To solve this problem, there are two excellent strength exercises that can easily be performed at home.
Push ups
What exercise to remove fat from the hands in front of the armpits? The answer is simple: ordinary push-ups from the floor will help you. This type of training perfectly affects the middle segments of the pectoral muscles, namely they are responsible for the elasticity of this problem area.
An important point: push-ups must be done in the widest setting of the hands, and even better with support. Only in this way will you subject the muscles to the greatest stretching, which means you can count on a quick and good result.
Pull-ups
The biomechanics of pull-ups is similar to push-ups, only the back is more involved in the work, namely the latissimus muscles, or, as they are often called, wings. If you strengthen and stabilize these muscles, then the problem of wrinkles in the armpits at the back will bypass you. As in the first exercise, you need to pull up with a wide grip, but if this type of training is too difficult for you, you can use the help of a partner or elastic tape. In any case, no alternative will be just as effective.
A huge plus of these exercises is that they are basic, which means that all the muscles of the hands get a good load. So if you have absolutely no time for classes, you can do just these two exercises.
We form beautiful shoulders: dumbbell lifts up
To see the relief of the muscles, you need to gain a little muscle mass and, of course, remove fat from the hands. Exercise with dumbbells will help to solve both of these problems. The most voluminous part of the arm is the deltas (shoulders). If a girl has developed them in moderation, then it looks pretty attractive. A good but at the same time simple exercise for the deltas is to press the dumbbell up. You can do it both standing and sitting, equipment and efficiency do not suffer from this.
- Take the starting position (sitting or standing) and pick up the shells. Rest your feet well on the floor.
- Raise your arms with dumbbells up, while the angle in the elbow joint should be straight. The knuckles should look back, and the arms with the shells should be in line with the head.
- Straighten your arms above your head, but do not straighten the joint completely, always leave the muscles in a little tension.
- Return to the starting position and repeat the movement. Pick up the weight of the dumbbells with which you can perform no more than 12 repetitions.
We train triceps: French bench press
Our shoulder consists of two muscles: triceps and biceps. To remove fat from the hands at home, you need to pay attention to each muscle group separately. In the first place, the triceps muscle is always pumped, because it occupies almost 70% of the total volume, which means that it is much larger and stronger. Triceps is responsible for the extension of the joint, so its pumping must necessarily include this exercise. There are many different ways to train this muscle, but French bench press is a classic.
- The exercise is performed sitting or standing. The back should be kept very flat and not to block the body forward.
- Hands are held behind the head and hold a dumbbell or any other weight.
- It is necessary to raise the projectile above the crown and lower it back. In this case, only the elbow joint should move, all other parts of the body should be static.
Removing Biceps Fat: Classic Arm Curls
After triceps training, we turn to biceps, since it is possible to completely remove fat from the hands only with a detailed study of all muscle groups. Unlike the triceps, biceps is responsible for flexing our arms, which means we will swing it that way. For the exercise, you will again need dumbbells, but the execution technique will surprise you with its simplicity.
- Stand up and take the shells, hold them with a reverse grip (fingers look at you) in a free hanging in front of you.
- You can bend both hands at once, and alternately. It is important to keep the muscles in tension all the time and not to relax the joint to the end, especially at the bottom of the trajectory.
Strengthen the forearm: back push-ups from the support
The last part of our upper limbs is the forearm. In general, this area is rarely subject to fat accumulation. But these muscles act as stabilizers in all other exercises, which means they must be strong and strong. After all, removing fat from the hands, as a rule, is not difficult, the main thing is that the working weight in the exercises is pretty decent. And with weak forearms, it will be simply impossible. Fortunately, the problem can be corrected with the help of back push-ups from the bench - this is a great way to strengthen and stabilize the target muscles.
Effective hitch: rotating arms with dumbbells
To completely remove fat from the hands with dumbbells, you need to make a good power hitch at the end of the workout. This will help to consolidate the result from the exercises and completely use up all the reserves of strength. To do this, spread your arms with shells to the sides and make rotational movements. Since this is the final part of the training, it is better to choose a small weight.
Use this complex in your standard training program and train your hands together with other muscle groups, and most importantly, exercise regularly. Only constant work on yourself will help to achieve stunning results.