You always want to look beautiful and attractive. To achieve an ideal figure, women are ready to diet, drink special pills and play sports. To achieve the desired fragility, not only a thin waist and firm hips are important, but also beautiful arms.
Nutrition for weight loss in arms and shoulders
To lose those extra pounds in the arms and shoulders, you will have to tackle tight control and counting calories. It is not necessary to remove proteins, fats and carbohydrates from the diet. All this is necessary for the normal functioning of the body and the development of muscle mass, but it is necessary to exclude too high-calorie food from the diet. Harmful foods include pastries, cakes, fatty desserts, sausages, some types of ham, and various canned foods in oil. The optimal amount of fat consumed per day is 40 grams.
It is worth noting that you do not need to cut your daily calorie intake too much. Optimum is 1200 calories per day for women and 1500 for men. Experts do not advise cutting the diet by more than 700 kcal, as this is fraught with poor health and health problems. Mono-diets are an option when you need to eat only one product, for example, rice, you should not get carried away. Such express diets, if they help you to lose a couple of kilograms, the result will not last long, but, most likely, will return, taking with them a few "friends" in addition.
Slimming exercises in arms and shoulders
Any sports activity should begin with a warm-up. When working out the muscles of the arms and shoulders, it is recommended to do the "Jump rope" exercise as a warming up of the body. It not only prepares the body for stress, but also tightens the muscles of the forearm. No equipment is required to complete the exercise. It is necessary to mentally imagine that the rope is in the hands. Now you need to jump on tiptoes for 1-2 minutes. At the same time, the hands make rotational movements, as when practicing with a real rope. The body is straight when performing the exercise, the biceps are tense, the elbows are pressed to the body.
After warming up, you can start exercising. The first is called "The Mill". Starting position - standing on the floor, feet shoulder-width apart. Further, the body leans forward, forming a parallel with the floor. In this position, you need to make vigorous swinging hands, while the shoulders do not rise. At first, 10-15 repetitions are enough, then it is recommended to increase the number of repetitions and, for the best effect, pick up dumbbells no more than 1.5 kilograms.
The next exercise that will help make your arms and shoulders more beautiful is push-ups from the floor. It is necessary to lower yourself to the floor and focus on your knees - for beginners, on the toes - for trained people. Hands rest on the floor and are shoulder-width apart, the back is straight, the stomach is pulled in. Now you need to do 10 push-ups at a slow pace, a break for a couple of seconds, 5 push-ups in a fast mode. Repeat such alternations 3 times.
To complete this exercise, you will need dumbbells weighing 1-1.5 kg. So, feet shoulder width apart, back straight. Raise your arms with weights to shoulder level and bend at the elbows, a right angle should form. Now you need to bring your hands together and spread, keeping them straight in front of your face. Do 3 sets of 15 times.
The three exercises described above will be enough for the first time for those who want to lose weight in the shoulders and arms.
