When losing weight, little attention is usually paid toarms. The main problem areas of the female body have always been considered the hips, waist, stomach, buttocks. However, no less number of fat cells are located in the area of our arms, especially in their upper part. Usually, when losing weight intensively, the first to go away is from the listed problem areas - waist, hips, buttocks, stomach. This is due to the fact that the body, when accumulating fat, transports and fixes it, first of all, exactly there. But in the area of the arms, shoulders and forearms, fat comes only when there is already a strong set of a large amount of excess weight. But excess fat deposits in the arms are retained for a long time, they are not so easy to lose. 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 arms, but also in the whole body, it is necessary to follow three rules: diet or proper nutrition, cardio training and aerobic exercise, strength training on specific muscle groups. If any one rule is excluded, the weight loss process can slow down significantly in all areas of our body, but if all three rules are followed simultaneously, you can easily and quickly achieve results.
Diets and proper nutrition
In order to lose weight in the arms area, you need toput the whole body on a diet. There is no other way! Proper nutrition for losing weight of the whole body as a whole is no less important than physical exercise. You can choose any diet at your discretion, fortunately, there are many of them now, and each one trumpets its uniqueness and exceptional effectiveness. Or, if you are against strict and aggressive diets, just try to adhere to the principles of proper nutrition: eat healthy food, process products by boiling or steaming, drink enough liquid per day - at least one and a half liters. It is necessary to completely exclude sugar and sugar-containing products, sweet carbonated drinks and canned fruit juices from the diet. Eliminate alcohol in any form, but if you are at a feast, you can allow yourself a small amount of dry wine. Smoking also harms the body, worsens metabolism and blood circulation, accelerates the deposition of toxins. To show the relief of the arms, it is necessary to do strength exercises aimed at ensuring that the muscles will grow. To ensure effective muscle relief, it is worth eating foods rich in proteins - lean meat, such as veal or chicken, fish and seafood, chicken eggs, low-fat dairy and fermented milk products. Vegetables, especially fresh ones, are also very useful to eat. White cabbage, which should be eaten daily, replacing one of the meals, is a very effective fat burner, cleanses the gastrointestinal tract well. But you should be careful with fruits. The undoubted leaders in consumption are apples, pineapples and citrus fruits, especially grapefruit, which also reduces the absorption of fat from food and causes the already deposited fat to break down. You should not eat sweet fruits: grapes, cherries, bananas. Let's also not forget about water, which can effectively cleanse our body, speed up metabolic processes, nourish the skin with moisture and keep it elastic even after losing weight.
Exercises for slimming hands
The most effective physical exercises forArm slimming is a combination of fat-burning exercises and strength training for the arms. Any fitness center will select a good set of exercises for you, but you can also do physical exercises to lose weight in the arm area at home. To do this, you need to buy two types of dumbbells - one lighter (up to 2 kg), and the second - heavier (from 2 kg). It is better if the heavy dumbbells vary in weight, i.e. you can add weight by screwing on additional pancakes. Fat burning It is light dumbbells that are aimed at burning fat, losing weight in the arms and intensively tightening the muscles and skin. To begin with, if your arms are not accustomed to the load, you should take dumbbells weighing half a kilogram or a kilogram. Aerobics, especially boxing aerobics, will be the most effective for burning fat and reducing arm volume. Its principle is that it imitates the movements of a boxer in the ring, which you perform with light dumbbells. In this case, all exercises are done at a very active accelerated pace to rhythmic music. This allows you to effectively tighten the muscles and skin of your arms. You should also do exercises aimed at burning fat. Their main distinguishing feature is that they should be done quickly and energetically. If you feel tired and cannot do 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 hands 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 small break, while performing them quickly and vigorously. At the end of the exercise, you will feel a burning sensation in the area of the biceps, this will be a signal to the fact that the muscle is tightened.
- Take light dumbbells, spread your arms inhand, shoulder height. Bend your hands slightly in the elbows, as if forming a semicircle, palms parallel parallel to the floor. Lower your hands down and lift back up, not above the shoulder, making movements that look like the wings of a bird's wing. Movements should be performed quickly and vigorously, making three sets of 30 exercises.
Muscle Building Muscle building is notless effective for losing weight in the arms than burning fat and tightening. The fact is that the muscle, increasing in volume and gaining strength, helps to intensively burn fat around it. At first, after starting the exercises, you may notice an increase in the volume of your arms, however, this is a normal reaction. Subsequently, the muscle will begin to burn fat around itself, and the volume of the arms will decrease, a beautiful muscle relief will appear.
- The most effective of strength exercisesis a push-up. Lay down on the floor, resting your feet on your toes. If it is hard to do push-ups, try to kneel. Raise your arms wider than your shoulders. Press the three approaches 10 times. Later you can increase the number of exercises.
- Good exercises will also be triceps -push-ups with narrowly shifted hands. Press the upper part of the hands to the body, place your hands narrowly. These push-ups are more difficult to perform than the previous ones, but they will effectively help pump the triceps muscle, which is the most problematic for women.
- Take heavier dumbbells - not less than 1 kgto begin with, you can later increase the mass. Pull your arms up over your head. The elbows should be fixed in the stationary position, and the arms should be bent towards the back and down in the elbow. Exercise repeat for 10-12 times three approaches. This helps to strengthen the triceps muscle, the manifestation of a noticeable relief.
- A good exercise is also considered to be mahi -forward and sideways. To do this, take dumbbells, stretch straight arms in front of you and lift them to eye level. For mahov in the parties it is necessary to plant direct hands in the sides from the body also to the level of the eyes or ears. These exercises must be repeated 10-12 times three approaches. After the swings forward and to the sides, it is worth doing such an exercise: the starting position is like when you swing to the sides, your hands are raised to eye level. After that they need to be lifted up to the stop and lowered to the starting position about 10-12 times three approaches.
Swimming for slimming arms
A very effective remedy, especially forlosing weight in the arm area is swimming. If the season allows, you can swim in bodies of water, especially in the sea. The resistance of the waves will provide additional stress that is not present in stagnant water. In the cold season, a pool membership would be a good idea. Many women swim well breaststroke, it is worth alternating an intense breaststroke with a calmer one. The length of standard pools usually reaches 25 meters, in this case you should swim the pool in one direction at a slow pace, and in the other - at a fast pace. If you swim in an Olympic pool, then swim at different breaststroke paces along half the pool. It is also very good to swim crawl, like a man. Here, the arm movements are more intense, which will undoubtedly contribute to their tightening. It is also effective to alternate these two types of swimming - crawl and breaststroke. You can also swim with special paddles for the arms, in this case, any swimming style will give its results in losing weight in the arms. We recommend reading:
