To correct any one problem area, you will have to lose weight in all parts of the body gradually. This is a fact that experts have been talking about for a long time. But sometimes it happens that the overall weight loss occurs evenly, at a good pace, and, for example, the arms remain full. These are the features of the figure of a separate individual. Therefore, in order to correct the problem area, you need to perform special exercises.
Before starting exercises for weight loss of hands, you need to prepare inventory. There will be little of it: dumbbells, without which it is simply impossible to fix the problem area, and a non-slip mat.
Girls are advised to purchase dumbbells weighing no more than 3 kg. For ladies with a large overweight, you can buy a little heavier inventory - 3, 5-4 kg, but not more.
The first exercise that should be included in the complex of those who want to lose weight in their arms is lifting next to a chair. Starting position - squatting next to a not very soft sofa or chair. At the same time, the back should almost touch the support. The arms are pulled back and rest on the seat. Now you need to rise on your hands. Move as if you want to sit on a chair or sofa. You don't need to sit down. It is necessary to slowly lower down and take the starting position. When performing the exercise, you need to ensure that the body is perpendicular to the floor.
Beginners are advised to do 10-15 reps. As physical strength develops, increase the number of repetitions up to 50 times.
It is necessary to start any physical activity with a warm-up. This will warm up the body and prepare the muscles for work.
The next exercise is the "bridge". Hands, as in the previous exercise, rest on a chair or sofa, but the body needs to be moved away. Now you need to rise on your hands so that the body is parallel to the floor. The exercise is performed in 3 sets, each for 5 repetitions.
Another effective exercise is the triangle. Starting position - sitting on the floor. The arms are set back, the legs are bent at the knees. The feet and palms rest on the floor. During the exercise, the buttocks are lifted off the floor. In this case, you need to try so that the body at the highest point looks like a straight line. The gap between the torso, arms and the floor should resemble a triangle. At first, it is recommended to do the exercise 15-20 times.
Such a familiar exercise as push-ups from the wall will also bring a good effect. The starting position is standing, the distance from the wall should be about 70 cm. Now you need to put your hands on the support, while the limbs are at the level of the chest. Then slowly bend your elbows, trying to touch the wall with your chest. Do 30-40 repetitions. After a week of training, the number of repetitions can be started to increase until the number reaches 80.
After completing the above exercises, it is recommended to move on to training with dumbbells.
The first exercise is standing curls. To perform, you need to stand up straight, press your elbows tightly to your sides. The palms with the inventory must be held so that they look up. Now you need to raise your hands to your shoulders. During the exercise, the elbows remain motionless. It is recommended to do 25-30 reps.
Next, you need to squat, take dumbbells in your hands. In this case, the press should be retracted, and the forearms should be firmly pressed to the body. Then it is necessary to slowly bend the limbs at the elbows. When your palms with dumbbells touch your shoulders, you should lower your arms to their original position. Do 20 reps.
To perform the following exercises, in addition to dumbbells, you need a rug. Starting position - lying on your back, arms with dumbbells straightened above your head. It is necessary to alternately raise your hands so that they take a position perpendicular to the floor. Repeat the exercise 15-20 times for each limb.
The next exercise is Plank. The first step is to take the starting position. Sit on the mat as if you are going to do push-ups. The only difference is that it is necessary to focus on the forearms, while the toes of the feet are rested on the floor. Then raise your body so that it forms a straight line from crown to heels. Hold for 10-20 seconds at the top point, go down. Repeat the exercise 10 times.
The above set of exercises is recommended to be done every other day. With this approach, the first result will be noticed within 14 days. In the future, so that the muscles do not get used to the load, and the arms continue to lose weight, it is necessary to add new exercises or improve old ones. For example, increase the number of repetitions.
