How To Lose Arm Fat Fast In A Week

How To Lose Weight In The Hands

When a woman has excessively full shoulders or, on the contrary, her skin sags on them, you have to wear long-sleeved clothes, and it is a shame to go to the beach. Know how to lose weight in the hands, it is necessary after the course of weight loss, when the body has grown thin, and the shoulders are flabby and unattractive.

O Joints become slimmer, and it is not necessary to increase the volume of muscles. Enough a couple of weeks of simple exercises at home, performed every other day.

The most straightforward exercise to make slim arms is to restore the tone to the triceps, the muscles behind the shoulders.

Sitting on the edge of the chair, lean on the hand, placing them on the sides of the hips, elbows slightly bent. Push the body forward.

Bend and unbend the elbows to the right angle between the shoulders and forearm…

To complicate the exercise, straighten the legs.

Dumbbell exercises to remove fat from the hands

To quickly lose weight, when performing these exercises, the muscles must be constantly tense. As a rule, ten repetitions are enough:

  1. Legs shoulder-width apart, arms apart. Bend your elbows to brush behind the head, to return to its original position. Bend the hand perpendicular to the forearm, several times to raise and lower the arms with a small amplitude. Pull the brush to the side.
  2. Put the palms together at the face level, slowly lower to the abdomen; closed fingers are always pointing upwards. Expand the brush with your fingers down, then up again and return to the starting position. In the end, shake hands.
  3. Stand up, back straight. Open arms to the sides, shoulders perpendicular to the body, elbows bent, palms pointing upwards. Keeping the shoulders parallel to the floor, lower and raise the arms in an arc in front of you.
  4. Dissolve straightened arms to the sides, perform a rotation around the circumference of the minimum radius.
  5. Straightened arms spread to the sides. To lose weight in the hands, rotate them along an imaginary axis so that the palms are alternately up and down.
  6. Legs shoulder-width apart, body slightly tilted forward. Alternately, straighten the arms in front of him with a small amplitude.
  7. Raise straightened strained arms, cross them over your head.
  8. Stand straight, elbows bent; forearms closed at face level. Raise and lower your arms to keep your forearms tight.
  9. Legs shoulder-width apart, body slightly tilted forward, knees slightly bent. Straighten your arms parallel to your hips. At the same time, twist your arms, taking them as far back as possible. The forearms move parallel to the bones.

Exercises To Lose Weight In The Arms And Shoulders

This home complex helps to reduce the amount of subcutaneous fat, trains the hand and shoulder muscles.

To quickly lose weight in the hands, each exercise must be performed within 30 seconds. In the breaks to give the muscles rest, but not just shake or swing the upper limbs. To achieve quick results without pumping up muscles, it is useful to perform a “shadow fight”: alternately striking forward or bottom-up in front of you at a pace.

  1. Stand straight, feet together, arms straightened with dumbbells apart, and fingers bent to the floor. Paint small circles back and forth with brushes.
  2. Standing, arms with dumbbells lowered. Straighten your arms in front of you, make four moves up and down. Lower the arms, spread them out through the sides, and again perform four movements up and down.
  3. Emphasis lying, torso and legs form a straight line, palms on the floor wider than shoulders, arms extended. Bend the left and right hands, shifting the weight of the body to the elbows and forearms. Return to the original position. To quickly lose weight hands, it is essential to perform this exercise at a pace.
  4. Stand straight, arms apart, bend so that the dumbbells are at the level of the forehead, four times slightly raise and lower the weapons from this position, giving the load to the shoulders, then bend two times and bend the elbows, lifting the dumbbells.
  5. In the standing position, the hands with the dumbbells should be positioned on the sides of the chest, the elbows bent and drawn back, the chest bulged forward. Twice straighten and twist your arms in front of you so that your forearms move parallel to the floor, then take your elbows back from the starting position four times.

Exercises With Dumbbells For Slimming Arms And Strengthening The Back

The weight of the weights can be 1-3 kg. If there are no dumbbells, they can be replaced with plastic bottles filled with water. Each sports movement of this complex is repeated 8-10 times, completing three approaches:

Exercises With Dumbbells For Slimming Arms And Strengthening The Back

The weight of the weights can be 1-3 kg. If there are no dumbbells, they can be replaced with plastic bottles filled with water. Each sports movement of this complex is repeated 8-10 times, completing three approaches:

  1. The support is prone, and the back is straight, the knees are on the mat, the ankles are crossed. Palms on the floor are fuller than shoulders. While inhaling, bend your elbows, as you exhale, straighten.
  2. Stand straight, feet shoulder-width apart. Close your arms with dumbbells straight above your head. While inhaling, bend your elbows so that the dumbbells are behind the back of your head of the exhale, return to the starting position.
  3. Stand, feet shoulder-width apart, arms with dumbbells lowered. Raise straightened arms in front of you, spread to the sides. Again bring before you, lower.
  4. Pose “skier”: feet together, the body is slightly tilted, elbows bent. On the exhale, in turn, unbend the left and right hands with a dumbbell, taking her back. Exercise helps to lose weight in the hands, develops the triceps.

Exercises For Weight Loss And Relief Of Hands

This set of sports movements designed for the former model Cameron Diaz. Activities do not inflate muscles but return them to tone. Enough ten repetitions of each movement:

  1. Stand, feet shoulder-width apart, in the lowered hands by a dumbbell. On the inhale, put the toe of the right leg behind – on the left, bend the legs, touch the floor with the right knee. At the same time turn the arms in the elbows so that the dumbbells are at shoulder level of the exhale, return to the starting position. Repeat for the other side.\
  2. Lie on the stomach, hands on the floor in front of you. Lift straightened legs above the level, bend in the back and straighten the arms with dumbbells to the buttocks through the sides. Stay in the flexed position for 10-30 seconds.
  3. Stand, feet shoulder-width apart, knees slightly bent. Straightened right arm with a dumbbell over his head, palm left at the waist. Turning the right elbow so that the dumbbell is behind the back of the head, at the same time, while inhaling, tilt the body to the left, while exhaling, return to the starting position. Repeat for the other side.
  4. Stand, the left palm on the belt, in the right arm raised a dumbbell. When inhaling, use your left foot to step forward, at the same time bend the right knee and touch the floor with it. Describe the arc with a straight right hand in front of you and reach the level with a dumbbell near the left foot. On the exhale, vigorously straighten the left leg and return to the starting position. At the same time describe the right hand with a dumbbell in front of you are, so that in the standing position, the right hand is again straightened and looked up. Repeat for the other side.
  5. Lie on your back, stretch your arms with dumbbells in front of you perpendicular to the floor. Bend your left hand and touch the floor near the right ear, then vice versa.
  6. Lying on your back, place the brushes with dumbbells near the crown, elbows bent over the face. Bend and flex the forearm. Keep your elbows in front of your face.
  7. Sitting on the rug, stretch your legs forward, extend your arms behind your back, turn your hands forward with your fingers, parallel to your legs. The body rests on the floor only with the heels and palms, the legs and torso form a straight line. Bend and unbend the elbows, performing reverse pushups. When finished bend your elbows and stay in this position for 30 seconds.

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