The most effective exercises for weight loss of arms at home25.05.2022
Hands are one of the problem areas that little attention is paid to when playing sports. But sagging skin and loose muscles in this area make girls hide their hands under long-sleeved clothes. Hand slimming exercises are an effective complex workout that you can do on your own at home. It is especially suitable for those ladies who do not like to lift heavy weights and are afraid to pump their arms.
Arm Slimming Exercises
All exercises are divided into basic, suitable for beginners, and isolated for more experienced. Isolated exercises involve individual muscle groups and require maximum concentration. To perform them, you need to be able to feel your body. And basic exercises allow you to use several muscle groups and contribute to uniform weight loss of the hands.
In the fight against excess body fat, training alone is not enough. The key to the health and beauty of your body is proper nutrition, a calorie deficit and regular physical activity. You can not lose weight in just one place, this process affects all areas of your body. But you can direct training to a specific part of the body.
If your goal is beautiful, thin and toned arms, then exercises at a moderate pace, without dumbbells, with a large number of repetitions are suitable for you. If, in addition to this, you would like to add some relief to your muscles in your arms, then you can adopt several exercises with dumbbells.
Arm exercises involve the following muscles:
- deltoid muscles.
Some exercises also involve the muscles of the back, chest and abdominals.
Exercises without dumbbells
Starting position: one arm is straightened and raised up, and the second is lowered down along the body. Perform vigorous swings by switching hands. 15 reps in 3 sets.
Can be done sitting or standing. Join the palms in front of the chest, while the arms should be bent at the elbows at a right angle. Press one palm on the other for 30-60 seconds, then relax your hands and rest. Repeat 10 times. Any workout should begin with a warm-up: this way you gently and gradually include the muscles in the work and reduce the risk of damage or stretching. And the main complex is performed, moving from lighter exercises to heavier ones.
Arm extension with elastic band
Place your feet shoulder-width apart. Take the tape with both hands at the two ends, and fix the lower, dangling end by standing on it with your feet. At the same time, begin to pull up with both hands, overcoming the tension force of the tape under your own weight. Repeat 15 times in 2-3 sets.
Bending arms with an elastic band
The legs are on a rubber band. Hands are freely lowered down and hold the elastic band. We begin to perform the exercise by slowly bending the arms at the elbow joints to the maximum tension of the elastic band. Repeat 15 times in 2-3 sets.
Someone will say that push-ups are a classic male exercise, but no one has canceled its effectiveness. There are a number of variations of push-ups, and all of them allow you to maximize the use of the muscles of the arms, chest and back.
Regular push-ups from the floor
Place your palms on the floor, face down. Raise your body weight with your hands until your arms are straight at the elbow joints. At the same time, lean on the palms and tips of the toes. Slowly lower yourself down until your chest touches the floor. Make sure that your entire body is in the same plane, and the pelvis does not rise or fall.
If it’s difficult for you to do push-ups right away, leaning on your feet, then you can lower your knees to the floor and do the exercise from this position for the first time. For starters, 10 repetitions in 2-3 sets will be enough. Gradually add the number of repetitions.
Reverse push-ups from a bench or chair
Place your hands on a bench or chair behind you and lower yourself down, bending your knees and elbows. Slowly push yourself up, making sure your body weight is in your arms and not your legs. Straighten your arms at the elbow joints, then also slowly lower yourself down until your elbows are bent at an angle of 90 degrees. Do 10-15 repetitions in 2-3 sets.
Reverse push-ups from the floor
This is an easier version of the previous exercise, suitable for beginners and overweight people.
The exercise is also suitable for beginners. It is necessary to lean with your hands, spread shoulder-width apart, against the wall, bend your elbows and approach the wall with your chest and chin. Next, slowly push yourself into a position with straightened arms. The legs remain motionless on the floor. You can do 15-20 repetitions in 2-3 sets.
The popular exercise “plank” is also included in the set of exercises for slimming arms. Its implementation may seem difficult at first, but with regular training, you will feel that you can spend more time in the plank and not get tired. It is advisable to perform this exercise next to a mirror for the first time in order to assess how correctly you hold your body. From the crown to the heels should be a straight line. Avoid sagging in the pelvis and shoulders. Start with 20 seconds and three sets, resting 30 seconds between each set. Gradually add 5-10 seconds.
Effective weight training
Weighted exercises are best for strengthening your arms and creating beautiful muscle relief. If you are afraid to pump your arms, then just do not use heavy weight dumbbells. For beginners, weights weighing 1.5-2 kg are suitable. If you find it uncomfortable to work out in the gym, then you can purchase equipment and conduct workouts at home on your own.
Bent over pull
We tilt the torso forward, but not much, you must stand firmly on your feet and maintain balance. The arms are extended at the elbows and hang down. At the same time, bend your arms at the elbow joints and bring the dumbbells to the body. Triceps work well in this exercise. Do 3 sets of 15 reps.
Bending arms with dumbbells
Starting position: standing with a straight back, hands down, palms forward. Raise both arms at the same time, pulling the dumbbells to your chest. Make sure your arms are always parallel to the floor. 3 sets of 15 repetitions. Performing exercises with dumbbells, make sure that the muscles do not overstrain. If you feel pain, do exercises without weights for now.
Turns of hands
Spread your arms with dumbbells to the sides and fix in this position. Make rotational movements for 1 minute. Repeat 5 times.
Extension of arms above the head
Take one dumbbell with both hands and put it behind your head. Straighten your arms with a dumbbell above your head. Make sure that only the elbows work. This exercise is quite difficult for beginners to perform, but it perfectly works out the area where the skin and muscles of the hands most often sag. Repeat 2-3 sets of 10 times.
You should train 3-4 times a week. You can not exercise every day, as the muscles need time to rest and recover. But long breaks slow down progress, so you need to train every other day.
After your workout, cool down and stretch. Give this stage enough time, because high-quality stretching reduces pain in the muscles and eliminates tension. And what is especially important for women – by stretching the muscles, you are guaranteed to reduce their volume, so your arms will not increase from training.
It is also interesting to read: leg slimming exercises for girls