In the struggle for a slim, fit figure, special attention is usually paid to the waist, hips, and legs. But for the body to be proportional and beautiful, you need to deal with all parts of the body. And hands are no exception. The extra fat on your hands makes them unattractive. People who have this problem are forced to wear long sleeves even in the warm season, just to hide this flaw. But it is necessary and possible to fight with excess body fat on the hands.
It is necessary
- - healthy food;
- - dumbbells and other weights;
- - simulators
- Make healthy eating your life principle. The correct diet is a prerequisite for losing weight, as well as any successful treatment for obesity.
Instructions
Step 1
It is not recommended to go on a rigid diet aimed at drastic weight loss, as it is harmful to the body. With significant body fat on the hands from rapid weight loss, ugly folds can form, which will be very difficult to get rid of, and sometimes impossible without surgery.
Step 2
Eliminate fast food, fatty, fried, spicy, smoked foods from the diet, reduce the amount of flour products and sweets. Better to eat more vegetables, fruits, lean meat, fish. On the advice of nutritionists, for complex weight loss without harming health, it is advisable to establish fractional five or six meals a day in small portions and drink 1.5-2 liters of clean water without gas.
Step 3
In addition to proper nutrition, you need to be active, move a lot, play sports. Choose an activity that is affordable and optimal for problem hands. Walking, including with weights, will help burn excess body fat. Walk regularly in the fresh air at a fast pace in small steps, taking a load weighing no more than 1 kg in each hand. Keep the upper limbs slightly bent, alternately throw them forward at shoulder level. Visit the pool, because when swimming, your hands get the necessary physical activity.
Step 4
If the main problem is full arms, you need to choose a set of exercises aimed at developing and strengthening their muscle mass. You can work out on the simulators in the gym. Well to develop the muscles of the arms and shoulder girdle will help, for example, a simulator that simulates rowing on a boat. Work with an experienced trainer who will develop an individual program to structure the problematic part of the body.
Step 5
If it is impossible to visit the gym regularly, you can work out at home. Start by doing simple exercises regularly. To avoid injuries and sprains, at the beginning of the workout, you need to warm up your arms, neck, shoulders. For the neck: rotate and move your head in different directions, bend forward and backward. For the shoulders: do circular movements with your shoulders, first together, then alternately, lift and lower them up and down.
Step 6
To stretch your arms, rotate them in different directions, make separate circular movements with your hands, fold your arms behind your back in the lock and hold in this position for a few seconds. Now you can proceed directly to the very set of exercises. Do some dumbbell-free exercises first. For example, fold your palms in front of you, as in prayer. Elbows should be parallel to the floor, palms at chest level. Press firmly with your palms against each other for a few seconds, then relax. Do some repetitions.
Step 7
For best results, gradually add the load. You can use dumbbells or an expander. If you have never exercised with dumbbells before, choose one with a weight of 0.5 kg. Gradually, as the muscle mass is strengthened, the weight can be increased.
Step 8
Take dumbbells. Bend your right arm at the elbow, bring the dumbbells to your shoulder, straighten your arm. Do this exercise for the other limb. You can bend both arms at once. Do the exercise at a leisurely, even pace. Second exercise: lean forward. Spread your arms to the sides, bend them at the elbow, bring the dumbbells to the armpit, straighten your arms. And one more thing: stretch your arms with dumbbells up. Bending them at the elbow, bring the dumbbells closer to your shoulders, then straighten your arms again. Perform each exercise 10 to 20 times.
Step 9
An effective way to structure the upper limbs without dumbbells is push-ups. When performed correctly, fast fat burning on the hands is ensured. In addition, exercise strengthens the tendons and joints. Fundamental rules:
- to begin with, push up from the wall, increasing the angle of inclination;
- find a comfortable position, excluding rigid positions and unnatural postures;
- keep your legs and torso straight, avoiding lumbar arch and buttocks raised up;
- to reduce the joint load, keep the elbows slightly bent;
- keep your legs together;
- breathe evenly.
Step 10
If diet and exercise cannot cope with the fat on your hands, you can resort to plastic surgery. As a result of the operation, you can get rid of excess fat, sagging skin, make the shape of the hands more sculpted and beautiful. Contact a clinic with an impeccable reputation, carefully weigh the pros and cons. So, hand liposuction is contraindicated:
- people under 18 and over 65;
- for diseases of the blood and blood vessels;
- pathologies of the liver, kidneys, heart;
- acute diseases of the gastrointestinal tract;
- oncology;
- skin lesions in the problem area;
- drug intolerance;
- depression and other problems of the nervous system.
