Arm and shoulder slimming exercises for women with and without dumbbells, with photos and videos

From this article you will learn what kind of exercises for losing weight of hands are, how they can be diversified and complicated. Also read how you can replace professional equipment and how to use it in your workouts.

The article describes the main principles of effective fat burning, following which, in the shortest possible time, you will remove excess fat without harm to your own health. When compiling a personal training plan, you can draw ideas from the proposed ten types of exercises, in which the correct technique of execution and options for their modification are disclosed.

Features of weight loss in the hands

Before starting exercises aimed at losing weight on the arms and shoulders, you should consider the features of their structure.

The main muscles include:

  • biceps (biceps muscle in front),
  • brachial muscle (located under the biceps),
  • triceps (triceps in the back).

Directly, the joint of the arm is divided into the shoulder, shoulder girdle and forearm. The deltoid muscle, together with the trapezoidal muscle, are of key importance in the shoulder girdle.

Why do fat deposits appear on my hands?

Full hands are not only overweight, but also for people with a fairly good figure and normal weight. The fat layer most often appears in the area above and less often below the elbow, and the reason for this is the general excess of fat in the body. Physical activity and a change in exercise allow you to quickly get rid of it in almost all areas, but not in your arms. And if you ignore the problem for a long time, then the hands begin to look not very well-groomed, spoil the figure.

Often the problem manifests itself with age. Muscle tissue decreases after twenty years, and the body begins to accumulate more fat. This is the main reason that the hands become flabby. An important contribution to the process is made by a decrease in the metabolic rate, when calories are burned in much smaller quantities. Slower metabolism is also an inevitable age-related manifestation. The total excess mass does not play the last role, so it must be kept under control.

Eliminate or avoid sagging hands helps sports and active physical daily activities, as well as exercises that relieve fat in this area. Limited to them is not recommended. You need to increase the number of calories burned, doing jogging or walking more often in the fresh air.

How exercise helps you lose weight

It is a well-known fact that losing weight locally, that is, in a certain place, is impossible. Subcutaneous fat is distributed throughout the body, although sometimes unevenly. Therefore, the basis for losing weight both in the arms and in the stomach or legs will be the same principle - regular power and cardio loads, clean nutrition and adequate fluid intake.

However, in order to get rid of sagging and flabby forearms, you can still choose a set of exercises that will be part of a general strengthening workout.

Note! If you have minimal physical fitness, then you can start your journey into the world of sports with a quick walk. This is the simplest, but very effective exercise for 1-2 weeks to increase your stamina, slightly tone your muscles and prepare your body for more serious stresses.

It is recommended that you take the habit of walking at least 10,000 steps per day, which at first seems like something very complicated. But soon the loads will become quite feasible, and you can easily switch to even running for weight loss.

The exercises aimed at the arms and shoulders also effectively involve the muscles of the back and chest. It is important to understand that the forearm consists of biceps, triceps, which are responsible for the relief of the hands, as well as the deltoid muscles and trapezoids that form the shoulder.

Each exercise can be adapted so that different muscle groups work. Also, the same exercise can contribute more to either pumping up muscles or burning fat. So, to get rid of excess body fat it is better to take a small weight, but repeat the task more times.

Recommendations for losing weight in the arms and shoulders

If you want to quickly lose weight in your arms and shoulders, physical activity will not be enough. It is necessary to review the diet and eating habits. We will analyze nutrition principles for fat burning:

  • Refusal of harmful products. Fast food, white flour bread, confectionery, sugary drinks - all this gives a powerful leap of insulin and overloads the body with excess calories. The result of such a diet is fat deposits throughout the body and worsening well-being.
  • Fractional diet. Strict diets give only a temporary result. And at the end, most often the weight returns in excess. In addition, strict nutritional restrictions adversely affect health. Therefore, you do not need to starve to lose weight in the shoulders. Eat small meals 5-6 times a day.
  • Carbohydrate restriction. Many girls mistakenly believe that excess weight appears due to fatty foods. In fact, body fat is the result of consuming large amounts of carbohydrates. Eat carbohydrate food in the morning, and prepare vegetable salads instead of side dishes in the evening.
  • Decrease in salt intake. Quite often, the cause of excess weight and sagging skin is not subcutaneous fat, but swelling. To get rid of edema, you need to completely review the diet and check with your doctor for other diseases. But first, you can reduce salt intake, which will reduce puffiness.
  • Light calorie deficiency. Losing weight is only possible with a calorie deficit. Calculate your individual daily calorie and subtract 300 kcal from it. Stick to the obtained value, and you are guaranteed to start losing weight.
  • Proper nutrition. Squirrels: poultry, fish, seafood, eggs, lean red meat, low-fat cottage cheese, nuts. Fats: healthy vegetable oils. Carbohydrates: cereals (buckwheat, brown rice), oatmeal, whole grain bread, pasta of the highest grade. And, of course, do not forget about fresh vegetables and herbs.

Slimming hands: what you need to know?

It is known that to lose weight locally is impossible. If you want to remove everything superfluous from your hands, then it must go along with everything superfluous in the area of ​​the abdomen, thighs, buttocks and so on. That is why the approach to losing weight should be comprehensive. If you are overweight, you can not do without cardio loads and diet correction. It’s not necessary to diet, but you must adhere to proper nutrition, eliminate harmful foods from the diet and drink enough liquids.

Well, effective exercises for weight loss of arms and shoulders will help to work out this particular zone. You can also use wraps to deal with problems in this area. A mixture is prepared on the basis of honey, vinegar, coffee and so on, and is used in the same way as for wraps for the hips or abdomen, but is applied to the hands. Now consider a set of exercises for weight loss of arms and shoulders.

Arm & Shoulder Exercises

Do not be afraid to do exercises for weight loss of arms and shoulders at home, thinking that you will get huge biceps, like in men. For this, women need to try very hard due to their physiological characteristics, and you can not do without large weights and sports nutrition. Exercise will strengthen the muscles, tighten the skin and reduce the amount of subcutaneous fat. They also work on the muscles of the back and chest, which is an additional advantage.

Warm up

Before any exercise, a warm-up should be performed. It gives the muscles the opportunity to warm up, tone up, prepare them for other exercises and reduce the risks of injuries. Warm up can be different: you can run, jump on a skipping rope. You can also use the following exercises, which may remind you of school gymnastics:

  • Mill. You need to stand up straight, put your feet shoulder width apart. Begin to rotate your hands alternately in a circle: the right hand rises up through the back, the left remains at the bottom. The right one lowers in front, and the left one rises through the back. Perform the exercise at a fast pace for a couple of minutes.
  • Swing arms to the back. You need to stand up straight, bend your arms at the elbows at the chest, point your elbows to the sides. Bring the shoulder blades and twice with your elbows move towards the back. Now you need to straighten your arms and stretch them to the sides, repeating the same movement twice. In total, the exercise needs to be done 10 times.
  • Jumping with a wave. You need to stand up straight, put your legs together, lower your arms along the body. Jump by raising your arms while jumping and spreading them apart, as well as your legs. Jump at a fast pace for at least 30 seconds.

2. Elevation push-ups

You will need two chairs for this exercise. With one hand you need to rest on the seat of one chair, with the other - on the seat of the second chair. Legs should rest with socks on the floor, keep your back straight. Need to squeeze out of chairs for 2 sets of 20-25 times.

3. Back push-ups

These exercises for beautiful arms and shoulders can be done both from the floor and from the hill. You need to rest on your back with your palms on a chair, bend your knees, keep your arms straight. Bend your elbows while breathing in, while exhaling, raise yourself. If you are pushing yourself off the floor, do the exercise like this: sit on the floor, bend your knees, put your hands on the floor behind your back. Raise your pelvis and start pushing up. To do this, bend your elbows at a right angle, and then straighten your arms again. You need to do 2 approaches 15-20 times.

8. Machs in front of you (3 / 15-20)

  1. Take the dumbbells and straighten up.
  2. Lower your arms to the sides.
  3. Pull one arm back sharply and at the same time raise the other - raise it above your head.
  4. Swing your hands.
  5. Move as energetically as possible.

1. Dumbbell push ups

Take dumbbells in your hand, take the starting position, as for push-ups, focusing on socks or knees. Keep your back straight, tighten your stomach. Breathing out, bend your arms and lower the body parallel to the floor. As you inhale, lift the body and straighten your arms. On exhalation, pull one hand with dumbbell to the chest, on inhalation, put it on the floor, on exhalation, do push-ups again. Change rivers one by one. Do two half-pass 10-15 times.

10. Presses above the head (3 / 10-15)

  1. Straighten, lift the dumbbells to the shoulders (palms are turned on themselves).
  2. Squeeze shells overhead at the same time, turning your palms 180 °.
  3. Then lower the dumbbells to their original position towards the shoulders.

The proposed exercises will help reduce the girl’s shoulders. By the way, it is not necessary to carry them all out. Choose your favorite 5-6 and train 3-4 times a week. Gradually increase the weight of the dumbbells, but do not bring the load to failure approaches. Your task is not to pump up powerful hands, but to strengthen muscles and accelerate fat burning.

2. Dumbbell pull ups

Also good exercises to lose weight arms and shoulders. You need to put your feet shoulder width apart, bend your knees, tilt your body forward, keep your back straight. Lower your hands with dumbbells down to your knees, inhaling. On exhalation, you need to pull the dumbbells to your stomach. As you inhale, slowly lower your hands again, and then sharply pull the dumbbells toward your stomach as you exhale. Do two sets of 25-30 exercises.

3. Triceps exercises

Feet should be placed shoulder width apart, bend the knees slightly, tilt the body at an angle of 45 degrees. Bend your elbows at a right angle, keep dumbbells near the abdomen.As you exhale, straighten your arms and start them behind your back, hold in this position for 3-4 seconds. Bend your arms as you inhale. Do two approaches 25-30 times.

Sample program

If you are at a loss in the choice of exercises, we offer a training plan, performing which you can quickly lose weight in the shoulders and arms.

  1. Warm up: jumping rope (5-6 minutes), swinging your arms back and forth (1 minute), stretching your arms above your head to the sides (1 minute), rotation of the shoulder joints (1 minute),
  2. Pushups from the floor (3 / 10-15),
  3. Circular rotation (3 / 15-20),
  4. Lifting dumbbells for biceps (3 / 10-15),
  5. Machi "scissors" (3 / 15-20),
  6. Craving for the chin (3 / 10-15),
  7. Bench presses (3 / 10-15)
  8. Hitch: jumping rope (10-12 minutes).

Perform this program 3-4 times a week. Skipping rope is included in the warm-up and hitch to speed up calorie consumption. You can replace them with a jog on the street or jogging in place right at home.


In the article, we examined what to do to lose weight on arms and shoulders. Note that you do not need to wait for instant results. Fat does not burn in one particular place, but leaves gradually throughout the body. To speed up the process of losing weight, add 1-2 cardiosessions for 45-60 minutes a week to fitness training (running, outdoor games, cycling, Nordic walking, etc.). Adhering to proper nutrition and performing the exercises proposed in the article, you are guaranteed to reduce the volume of arms and shoulders.

One-hand back push-ups

Aimed at getting rid of fat on the back and triceps. This area is most susceptible to accumulation of fat mass. The advantage of such push-ups is that not only the fat layer goes away, but also the hands become embossed, and the skin is taut. The exercise can be performed on the floor either using a regular chair with or without a back.


  1. sit on the floor, keep their feet together
  2. arms are shoulder-width apart so that the fingers look at the hips, the feet are in front of the hips,
  3. the legs are bent at the knee joints, the legs are not torn off the floor,
  4. arms are straightened, hips are lifted so that weight is held by hands,
  5. bending the left elbow, helping with the right straight hand, lower the hips, but not touching the floor,
  6. repeat the same actions, but with a different working hand.

If you use a chair, it serves as a support.

Two-hand back push-ups

Used by athletes during the drying period, this exercise allows you to work out triceps, give hands elasticity. It can be done with the use of a table or chair, having a height of about 2 meters. The mass of your own body, transferred to the triceps, will raise the tone of this muscle.


  1. a chair or table is placed in the most stable position,
  2. stand opposite the table (chair) at a distance of three meters, but not closer,
  3. turn to the fulcrum (table / chair) with his back,
  4. hands hold shoulder width
  5. take three to four steps forward
  6. straighten the body and bend the legs so that they form one line with the surface of the table or chair from the knees,
  7. bend your elbows and fall as low as possible,
  8. return to their original position.

If you do three approaches daily with twenty repetitions in each, then your hands will quickly find the desired harmony.

Longitudinal walking

Similarly to reverse push-ups, it perfectly burns accumulated body fat and brings the muscles to tone.


  1. take the position of the longitudinal bar, lying on your stomach on the floor, keeping your hands shoulder-width apart,
  2. feet and legs pressed against each other,
  3. the whole body should be in a straight line, the fingers should look forward,
  4. and the right hand and left leg, rearranged to the left side, delayed in the adopted position,
  5. repeat the same thing, but with the left hand and the right foot,
  6. return to the starting position
  7. the stomach is pulled to the spine and pelvis,
  8. change position again and take three steps to the side.

Conventional push ups

They help not only to work out the triceps and pectoral muscle groups, but also to tone the hands. No additional push-ups are required. Fat problem deposits go away due to the involvement of one's own body weight in the work. Thanks to this exercise, the hands become slim and fit.


  1. take a position lying on the floor,
  2. stand in a push-up position - legs are held together, hands are spread wider than shoulders, elbows should be straight,
  3. the elbow joints bend and lower with the body to the floor, making sure that the stomach does not touch the surface of the earth,

To make the arms fit and elastic, the exercise is done in three sets of ten times each. If the hands are placed close, then such push-ups are closed, and if wider than the shoulders, then open.

Important: Without preparation, push-ups can be quite difficult. To facilitate the task in the first lessons will help the exercise from the knees. Thus, the body weight will not fall on the toes, as in the classical position, but will move to the knees, which will greatly facilitate the performance of push-ups.

Hitch and Stretch

After training, it is recommended to perform simple relaxing exercises that will help the muscles recover and reduce pain.

  • Put your palms in the lock, raise your hands above your head and stretch well.
  • With one hand, take the forearm with the other. Gently, slowly and gently press your forearm to your chest. Then change hands and repeat.
  • The palms behind you need to be locked into the lock, stretch and raise your arms as high as possible.

If you are interested in how to lose weight in the shoulders and arms, exercises aimed at this area will help you with this. Of course, it is important not only to limit yourself to arms, perform exercises on other muscle groups and engage in general strengthening cardio. It is also very important to remember about proper nutrition. The proposed set of exercises does not require much time. Enough to carry it out few times a week, and the handles will become beautiful and fit. A video of exercises for weight loss of arms and shoulders will help to understand how to do them correctly.

Side push-ups

They work out triceps perfectly and are very effective for giving hands slenderness and elegance.


  1. lie on your stomach
  2. stand in the usual push-up position, legs are pressed to each other, hands are spread wider than shoulder level so that the fingers are directed not to the front, but to the sides,
  3. bend the left elbow and tilt the body to the left side,
  4. return to the starting position, repeat a similar movement, but with the right hand.

Important: This exercise is very effective, but quite difficult. And if it is given with difficulty, it is better to first do push-ups from the knees.

Diet to reduce hand volume

It is worth noting that, in addition to exercises, it is imperative that in the complex other actions should be taken aimed at losing weight if you really want to achieve a good result.

  • Follow such a diet is necessary for 7 days. If necessary, after a certain period of time, you can repeat it, but then take a break for 1-2 months to avoid metabolic disturbances in the body. · On the first day you need to eat a small portion of boiled rice, add red apple and a small amount of lemon zest there. After taking such porridge, you can drink a cup of unsweetened green tea. For lunch, it is also important to eat rice, you should season it with olive oil. As a supplement, you can prepare a vegetable salad, drink all this with vegetable broth. For dinner, you should again eat rice with carrots, drink freshly squeezed juice.
  • The second day of the diet involves eating rice mixed with orange zest and some vegetables for breakfast, beets or cucumbers are best. It is better to give up coffee and drink tea - black or green. The orange from which you removed the zest can be eaten.For lunch, you need to eat rice with vegetable broth, washed down with tomato juice.
  • The third day involves repeating the menu to select the first or second day.
  • On the fourth day, you can cook rice porridge, in which add cinnamon, your favorite juice and half a lemon. For lunch, you can cook rice, and as a dressing, use fried and stewed mushrooms on the broth. Dinner is the same as on the first day of the diet.
  • Breakfast of the fifth and sixth day consists of taking a fruit salad, a glass of water and grapefruit or tomato juice to choose from. Rice can be boiled in low-fat milk by adding oatmeal or grapes. Reception of a salad of fresh vegetables is also relevant, preferably radishes and cucumbers.
  • The seventh day of the diet provides for the inclusion of dried fruits and nuts in the diet. Their addition to porridge will help diversify its taste. Drink all this with mineral non-carbonated water.

A brief digression into anatomy

Anatomy of the brachial muscles and arms is represented by biceps, triceps, deltoid and trapezius muscles. Power loads also involve the large pectoral and the broadest backs. The biceps and triceps are responsible for the relief of the hands. Deltoid muscles and trapezoids form the relief of the shoulder.

Fitness complex must be developed in such a way so that all muscle groups are involvedand at the same time they were not overloaded, as this could create a risk of injury.

Pushups from the rack

Similar to classic push-ups from the floor. The only difference is that they are executed either from the table or from the platform.


  1. take a standing position, hands are placed on the platform,
  2. legs held together, arms wider than shoulders,
  3. the back should not bend, and the shoulders should always be straight, which allows you to turn on the arm muscles to the maximum,
  4. push ups.

When the exercise is given without difficulty, you need to do three sets of twenty repetitions.

Hand Weight Loss Exercises

1. Starting position - legs are placed shoulder width apart, one hand should be put on the belt. In the other hand we take a dumbbell, its weight can be from 1 to 2 kg. The hand straightens, the dumbbell extends upward, the hand with the dumbbell drops down to the shoulders, winds behind the head, then returns to its original position. You need to do 8-12 repetitions, after which the hand changes. It is very important that this exercise is performed slowly, the dumbbell should fall as low as possible.

2. Starting position - legs shoulder-width apart, hands at the seams, they need to be pressed to the hips, a dumbbell should be taken in each hand. Hands should be bent at the elbows, dumbbells rise to the shoulders, then fall down. This exercise also needs to be done slowly.

3. Starting position - in each hand you need to take one dumbbell, press them to the chest. A lunge is made with the left foot forward, the right arm is simultaneously thrown out, then the arm and leg are replaced. This exercise resembles breaking through a wall.

All these exercises should be performed at least 30 times, but do not immediately rush to a large number of repetitions, it is difficult for untrained people. It is necessary to do the maximum number of repetitions, while constantly increasing their number. In addition to physical exercises and diet, the skin should be kept in good condition, it needs to be helped to tone up. For prevention, you need to use moisturizers, take a contrast shower, which helps keep the skin supple.

As you can see, if you make some efforts, in the summer you can safely go outside in open clothes and catch admiring glances.

How to choose the best exercises for yourself

It's no secret that there are many different exercises and techniques. And this is good, since looping on one or two types will not lead to anything. Muscles have the ability to "remember" the previous load, and if you do not change the technique, then the effectiveness of such training will practically drop to zero.

The Internet is teeming with all sorts of classes: at home or in the hall, with or without inventory ... Of course, in order to understand which exercises you like and which ones do not, you need to do only one thing - try to complete them. But keep in mind that at the beginning of the journey almost everything will be difficult to give, and there is no need to conclude that nothing is suitable. Only regular work and patience will lead you to the intended result.

It happens that not everyone likes strength exercises, then you can choose some other sport. Fortunately, there are quite a lot of them for every taste: cycling, running, aerobics, tennis, trampolining. As mentioned above, fat burning occurs uniformly throughout the body, so any kind of activity will stimulate this process.

At first, you can perform exercises without weights and a dumbbell, but after some time it is better to increase the load. Do not be afraid to pump your hands; this is not as easy as it seems. To create such a relief as professional athletes and bodybuilders, you need a lot of weight and additional special nutrition with an increased protein content.

Note! As weighting agents, not only professional sports equipment, but also ordinary bottles with water, sand and even pans can be suitable.

As you already understood, the main thing is desire and aspiration. If there are none, then there will always be excuses. Only through trial can you choose the most optimal exercises for yourself, and over time you need to expand the selected complex.

How to start and prepare for training

The main factors in any kind of fitness are regularity and a gradual increase in load. Do not forget about the moderation of the load, so as not to harm your own health.

Pick up a small weight of dumbbells (2-4 kg.). Carrying out exercises with inventory, muscular work should be felt, without excessive efforts and pain overstrain. Track the correctness of the training program. If current sports equipment does not allow to complete the approach in full, it is worth reducing their weight.

With each week of training, an understanding of technology and confidence in the movements will come. After operating time and feeling the “margin of safety”, switch to a slight weighting of dumbbells (for example: + 0.5 kg per dumbbell).

An important factor will be the right mat. The accessory made of natural materials will avoid slipping. Compared with synthetic models, it has enhanced thermal insulation properties. Although synthetic products cushion well, they are lighter and easier to carry.

To create the appropriate atmosphere, pick up fast rhythmic music. Many trainers prefer to compose musical compositions on their own. Favorite tracks affect the heart rate and respiratory rate, as well as generate additional motivation during exercise.


The simplest and most effective exercise to achieve excellent results in losing weight. The goal is achieved only with regular execution. Spinning should be done with dumbbells of 500 g each or with 500 ml water-filled bottles.


  1. they stand straight, they take weighting materials in their hands - bottles or dumbbells,
  2. palms holding bottles (dumbbells) in their hands, turn first in the direction, and then counterclockwise,
  3. rotations on each side do at least one minute.

Thanks to the rotations, not only the arms lose weight, but also the shoulders, from which all the excess fat leaves.

Exercise on the back of the hand

When we raise our hand, we immediately see the state of our triceps muscles. If your skin hangs, then the following exercise is for you. It tightens the back of the hand.

Starting position: sitting on a chair. Take a dumbbell with both hands, take straightened hands behind your head.Lower the dumbbell behind your head, bending your arms at the elbow. Do the exercise 12-15 times until the burning sensation in the muscles. It is advisable to do 2-3 approaches. This exercise, like the previous one, can be performed while standing.

To make beautiful not only the hands, but also the chest, or rather its muscles, you need to work them out too.

Starting position: lying on your back. Spread your arms with dumbbells on the sides, perpendicular to the body. Bring both hands together at the same time. The movements should be smooth. To complicate the exercise, use the abs muscles. For this, the legs bent at the knees need to be raised. Pay attention to how the girl in the photo does it.

Weight Loss Exercises and Arm Tightening

If there is no time for the gym, there is always a convenient and quick alternative. The following shows which exercises to lose weight above the elbow. The list is made in the form of a training plan with pictures on the technique of performing all movements. You can do at home at any time convenient for you. To get started, you only need a pair of dumbbells to complete 10 easy but effective exercises.

Best exercises

Remember that almost any exercise can be complicated by additional weight or simplified. Pick up the load according to your personal feelings, do not overload the body and do not drive yourself to exhaustion. In the absence of any equipment, try replacing it with improvised means or do the exercise while without it.

Important! Before any workout, you need to perform a warm-up to warm up the muscles and prepare them for more serious loads. Do not ignore this step, as injuries can easily be injured due to unprepared joints.

Push ups

This is a base that can be performed in various techniques. Starting position: lying on the floor, arms extended and abut against the floor, the body does not bend, legs shoulder-width apart. Perform 5-10 push-ups, touching the chest of the floor. The chin is slightly raised, but the back does not bend.

Execution Options:

  • To facilitate, you can use the technique from the knees. The body should be the same even, the angle between the body and the floor is 45 degrees.
  • Push-ups from a bench or wall are perfect for beginners.
  • An important role in the activation of muscles is played by the setting of the hands. If they are located widely, then the chest area and biceps are involved mainly, if narrowly, then the shoulders, back and triceps.
  • After each push-up, you can pull a dumbbell to your chest or take your arm with it to the side. This will increase the load and diversify the exercise.


This is a static exercise that involves the whole body. Starting position: lying on the floor, hands bent at the elbows at an angle of 90 degrees, the hips are not raised, the lower back does not bend, the legs are shoulder-width apart. It is necessary to stand in this position for 20 seconds or more, depending on the degree of preparation.

Note! The technique is important, therefore, if you feel that the position of the body is changing, take a break. The bar can be performed every day, gradually increasing the time interval by 5-10 seconds.

  • Stand on straight, outstretched arms.
  • Side bar - the emphasis falls on one arm, the body is rotated perpendicular to the floor. Perform on both hands alternately.
  • Standing in the classic bar, pull each leg to the chest, simulating running with high knees in a supine position.
  • Raise and extend one arm and the opposite leg. Stand in this position for half the allotted time, then change arms and legs.


A classic in which the back, chest and arms are involved. The technique is important, and the number of repetitions can gradually increase each time. Even if you do 2-3 pull-ups without jerking your legs, it will be much more effective.

Dumbbell Hand Rotation

You will need small dumbbells of 0.5-1 kg or another object of the same weight.Starting position: standing, legs shoulder-width apart, arms straight, not bent at the elbows, extended to the sides with weighting materials. Perform rotational movements in turn: clockwise, counterclockwise, arms raised up, arms forward. For each movement, 15-20 seconds are given, it is performed without interruption.

Lifting dumbbells

You can perform both standing and sitting. In the latter case, the load will be greater, since the body will not be able to inertially swing back and forth. The main load falls on the biceps.

Technique: take the dumbbells and bring them to the body, bending the arms at the elbows. It is important to fix the elbows in one place and not to throw your hands back while lowering the dumbbells. To burn excess fat in the hands, it is recommended to take a small weight (2-4 kg) and perform a large number of repetitions.

Note! If you have an expander or elastic bands for fitness, then you can use them. Become feet on an elastic band and raise the ends of the expander to the body.

Dumbbell bench press

The task is performed from a standing position. You need to pick up the dumbbells, put your feet shoulder-width apart, raise your arms up and bend them at your elbows to an angle of 90 degrees so that your elbows look sideways. Then stretch your arms up, hold for a couple of seconds and repeat 10-15 times in 3 sets. This technique perfectly works on the relief of the shoulders.

Cross Dumbbell Lying

Starting position: lying on your back, spread your arms to the sides. When raising your arms above yourself, you need to cross the dumbbells twice, then hold your hands to your chest, stretch them in front of you and again spread apart. Perform 3 sets of 10-12 reps. You can’t put your hands on the floor, the muscles should be in good shape all the time.

Mahi hands lying

Lying on the floor, one arm is extended towards the head, and the other is looking down. Use dumbbells of convenient weight or a bottle of water as weighting agents. Alternately perform hand swings so that they are spread in opposite directions: one at the top, the second at the bottom, while putting your hands on the floor is not necessary. Perform 20 repetitions.

Back push ups

You will need a stable bench or sofa. Starting position: turn your back to the support, sitting position, legs stretched forward, arms bent at the elbows, palms resting on the bench. Perform 10-12 push-ups, watching the angle at the elbows, which should be 90 degrees when bending.

Hand breeding

You will need weights - take dumbbells, bottles or an expander as them. Starting position: legs shoulder-width apart, arms down and slightly bent at the elbows. Raise your arms on the sides just above shoulder level, while the dumbbell dice should be slightly tilted down. Gently repeat the exercise about 12 times.


A very effective cardio exercise. It perfectly tightens and strengthens the muscles of the hands from both the inside and the outside.


  1. stand straight, arms held in front of you at shoulder level,
  2. the hands are spread apart, and then they are brought together in front of themselves, “laying” so that a kind of scissors forms,
  3. return to their original position, repeat the action at least twenty times.

To get the desired result in the shortest possible time, daily you need to do scissors from 15 to 20 minutes.

1. Triceps push-ups

Work: triceps

1. Place your hands behind you shoulder-width apart on a bench or stable chair.

2. Lower the buttocks to the floor, bend your legs at the knees, feet together.

3. Straighten your arms slightly so that the load falls on the muscles of the triceps, and not on the elbows.

4. Keep your back close to the bench, slowly lower your body so that your arms are bent at the elbow at an angle of 90 degrees.

5. Then slowly return to starting position, straightening your arms.

6. Perform 10-15 repetitions.

Tips for greater efficiency

Summing up all of the above, you can make a list of basic rules and principles, following which you can get rid of fat in the forearms much faster and more efficiently.

  • Make a training plan for yourself, take into account the days of rest. If you engage without respite, then the effect may decrease, and the body will be depleted.
  • Do not forget to change the load, plan your workouts so that each time different muscle groups work. This will prevent the muscles from “clogging up”.
  • Increase weight. Over time, your stamina will become better and your muscles stronger. Therefore, do not stop at the usual loads, increase the number of approaches, take extra weight, complicate exercises

  • Use sports equipment (weights, dumbbells, elastic bands ...). This tip is partly related to the previous paragraph. As an additional weight, you can take anything from inventory to water bottles. Also, rubber bands for fitness are very common, which, if used correctly, can replace many simulators.
  • Remember that technique is the main thing, and the number of repetitions is secondary. Of course, you need to strive to fulfill the intended number of approaches using the perfect technique, but this does not always work out. It’s better to do it less than once, but correctly.

  • It happens that with prolonged training and reduced calorie weight can stop at one point. When there is a pause in losing weight, you can make a small short-term increase in calories. This will accelerate the metabolism. Just a couple of days, try to eat 100-150 kcal more, then switch back to the previous diet.
  • Tabata training is considered very effective.. Their essence is as follows: you prepare a plan of several exercises that are performed at intervals. Let's say 20 seconds push ups, 5 seconds break, 20 seconds jumps. And so 10-12 rounds. Then comes a minute or two rest, and the next approach will consist of two other exercises with the same intervals. This type of training is recognized as one of the most effective, because at the same time as strength exercises, you can say, you do cardio.

Workout Value

Warming up increases the elasticity and flexibility of all muscle groups and tendons. This improves the level of technique for performing exercises.

A direct relationship between the strength of the muscles and their extensibility is proved: the greater the difference between the stage of muscle contraction to the stage of its extension, the greater the magnitude of the fiber strength.

Extending arms in a sitting position

The most effective way to eliminate fat deposits in the hands, which will make them not just taut, but also strong. They will look bold and slender.


  1. pick up a 2.5-liter bottle filled with water, which is used as free weight,
  2. sit on a chair, keep their back straight, and raise their hands with a bottle directly above their heads,
  3. hands with a bottle should be straight,
  4. start a bottle behind your back, bending your elbows,
  5. lower free weight as low as possible,
  6. raise the bottle back overhead without a sudden movement, but slowly.

The more thoroughly and technically the flexion and extension are performed, the more the muscles of the hands are worked out and involved. You need to do the exercise every day, performing three approaches with twenty repetitions in each.

Important: Each approach should be accompanied by a minute rest before starting the next. This will make performing more productive. Faster results allow a gradual increase in weight.

1. Push-ups

Involved - deltas, triceps and pectoralis major muscle. Push-ups from the knees are a lightweight version of push-ups from the floor. It is recommended to perform it to strengthen the muscles with the subsequent transition to push-ups from the floor. It is necessary to try in each lesson, straightening the legs, push the knees a little further. The position of the hands when doing push-ups can be normal and narrow.

Classic version

  1. We rest with our knees and hands set shoulder width apart on the floor,
  2. We raise and cross the feet,
  3. Push up, straightening arms at the elbows,
  4. The movements are smooth and unhurried. This pace promotes good muscle development.

Narrow arms

Using narrow arms, you can increase the load on the triceps. We perform the exercise in the same way as in the first embodiment, but put our hands a little narrower than the shoulders.

You can also do push-ups from the wall or bench. For beginners, the optimal amount is from five to ten push-ups. For those who are accustomed to the load - twelve with three repetitions.

2. Lifting the dumbbell for biceps

Work: Biceps and shoulders

1. Spread your feet shoulder-width apart, hold the dumbbell in your hand with your palm out.

2. Bend your arm at the elbow and slowly bring the dumbbell to your shoulder, holding the position for about 5 seconds.

3. Slowly unbending the elbow, lower the arm with the dumbbell to its original position.

4. Do the same with the other hand.

5. Do 3 sets of 10-15 repetitions per arm.

How fast and how much you can lose weight

As a rule, in order to lose extra pounds without harming one's own health, one needs the same amount of time as this weight is gained. For example, if you led a passive lifestyle and ate uncontrollably for six months, then in about the same period you will lose weight until the desired result.

Of course, it can be faster, but then you have to limit yourself too much in nutrition, load with intense trainingthat for an unprepared body will be stressful. In this case, you can earn yourself much more serious problems than just being overweight.

The individual characteristics of the body also play a role. There is a tendency that people with a lot of excess fat lose the first 5-10 kilograms quite quickly, then there comes a period of "calm" when you need to additionally stimulate your metabolism. We can say for sure that 3-4 workouts per week along with a moderate calorie deficit will lead you to weight loss without unnecessary health problems.

Important! Nutritionists and doctors highly recommend not lowering the calorie content of their daily diet to less than 1400 kcal. A balanced diet should include a daily intake of healthy fats, complex carbohydrates, and plant or animal proteins.

Exercise at home without dumbbells

During push-ups from the floor from the knees, the following muscle groups will be involved:

  • pectoralis major muscles
  • muscles of the shoulder girdle and upper back block,
  • top press.

To change the position of the hands during push-ups, it is advisable to use sports stops. They allow you to hold the grip and fix the position of the joints. The use of stops will allow you to engage the triceps of the hands deeper.

Several ways to do push-ups from the floor:

  1. Hands are shoulder-width apart, and we try to press our elbows to the body. The load is transferred to the triceps, shoulders and back. The upper chest muscles are being worked out,
  2. The maximum width of the hands, while the elbows are unbent. Involved mainly latissimus muscles and trapezium,
  3. The arms are slightly wider than the shoulders, on the same level as the solar plexus. The lower group of pectoral muscles, the anterior bundle of shoulders and the deltoid section are being developed.

2. Back push-ups

We work out triceps and remove fat from the armpits. There are several options for performing this movement at home:

Option 1

  1. We install two benches parallel to each other. The distance between them should be equal to the elongated legs,
  2. We turn our back to one of the benches and place our palms on its edge shoulder width apart,
  3. Palms hold on to the edge of the bench
  4. We put our feet on the edge of another bench
  5. We do push-ups, bending our elbows to the right angle.

Option 2

  1. We use one bench
  2. We turn our backs to the bench and place our palms on its edge,
  3. We stretch our legs and rest our heels on the floor,
  4. We perform push-ups, pushing the hands, lifting the body until a right angle is formed in the elbow joint.

Option 3

A more lightweight option compared to the previous two.It is carried out in the same way as the second option, but the legs are not stretched, but bent at the knees at a right angle.

"Bird Dog"

It is a complex exercise that helps to cope not only with strengthening and increasing the tone of the muscles of the shoulders and arms, but also the legs, as well as perfectly stretch the back. Dreaming of a beautiful posture must be performed regularly.


  1. get on all fours
  2. knees are placed under the hips, hands - under the shoulders,
  3. raise their right hands so that the fingers look only forward, straighten it at the elbow,
  4. simultaneously lift and straighten the left leg with the hand, stretching back,
  5. delayed in the adopted position for a while, returning to the original,
  6. repeat the same procedure, but on the right foot and left arm.

Exercise does from fifteen to twenty times.

3. Pushups

Work: triceps and deltoid muscles

1. Lying face down, place your hands with your palms on the floor somewhere about shoulder width apart.

2. Lift the body slightly upward while holding the weight on your hands and toes.

3. Keep your cortex and buttocks muscles alert so that your pelvis does not sag.

4. Slowly push upward so that your arms straighten completely. For beginners, it is recommended to do push-ups from the knees.

5. Do 15-20 repetitions.

Useful videos

In this video you will see several new and interesting exercises aimed at burning fat in the arms and shoulders. A fitness blogger performs many of them without inventory, but you can complicate your task by taking extra dumbbells.

Perfect hand relief in 14 days - it's real! How? Learn from the video.

The problem of excess weight in certain areas of the body is not uncommon, but rather, on the contrary. Many girls ask themselves the question “How to lose weight in your hands?” Hoping that there is a magic recipe for instant fat loss. Alas, no. Only an integrated approach to losing weight will save you from this problem.. But paying special attention during training to problem areas, in our case the arms and shoulders, you can tighten the skin, add muscle relief and tone the muscles.

Which of the proposed exercises did you like the most and have the maximum effect on your training? Share your classes and get new ones from other girls in the comments.

Shoulder and arm massage

Perfectly tones and reduces body fat. Of course, it is better to do such a massage with a specialist. Since the specialist will be able to use two hands for the procedure. But it is entirely possible to do it yourself. First with one hand, then with the other. Before the procedure itself, massage oil or cream should be applied to the hand. Any massage is done from the hands to the shoulders - i.e. upwards.

Do not forget about massage while taking a shower. Actively rub your hands from fingers to armpits with a brush or washcloth. The procedure should be done for at least 10 minutes. After it, you can apply a moisturizer to the skin.

Vacuum massage is very effective in this case. You can easily make it at home. In just a week of such massage, the skin comes in tone. The final result will be visible in only 10-15 sessions. Agree, this is not such a long time.

3. Dumbbell Arm Curl

Exercise for biceps. You can use several options for performing the exercise. When using small weights and a large number of approaches perfectly removes fat from the arms and shoulders.

While bending

  1. It is performed standing as well as sitting, leaning on the back. This makes it possible to better load the muscles, since the inertia cannot be used when lifting the dumbbell,
  2. We take dumbbells and begin to bend our elbows, moving the projectile to the shoulders.

Alternately You can use a lot of weight, since the muscles of one arm have the ability to relax.

Important! At the top, the palm should be higher than the elbow. Otherwise, when throwing back, the load from the target muscle will go away.

4.Extending arms with dumbbells back in an inclination

Work: triceps

1. Take dumbbells in both hands, tilt the body forward, legs straight, feet together.

2. Bend your elbows at an angle of 90 degrees.

3. Stretch both hands backward with palms inward.

4. Hold the position until the tension in the triceps and return to its original position.

5. Do 3 sets of 8-10 reps.

Inclined push-ups from the wall and other surfaces

These exercises are suitable for weight loss arms and shoulders, as basic. An increase in the angle of inclination between the line of the body and the surface on which emphasis is made reduces the overall level of load, and the easier the exercise. Reduce the angle of inclination relative to the floor as the muscles strengthen.

If you start pushing up from the steps, this will increase the working weight.

Slimming Hand Wraps

If you need to tighten your skin and slightly reduce the volume of your hands - wraps are suitable. They act on the hands in the same way as on the stomach or legs. Therefore, the composition of the masks will be the same. Read more about this method in the article about weight loss wrapping options.

In short, the wrap has a sauna effect. The procedure helps to open the pores through which excess fluid and toxins will leave. In the area where the mask is applied, the outflow of lymph will increase and blood circulation will improve. This will lead to stimulation of fat breakdown.

For a month with regular wraps, the volume of hands will decrease by a couple of centimeters. Usually enough 10 procedures in a day or two.

If you alternate different compositions of masks, you can achieve a better effect. Suitable anti-cellulite products, lifting creams, etc. The composition can be applied not only to the triceps area, but also completely cover from the shoulder to the hand.

5. The bar

Work: muscles of the chest, shoulders, biceps and cortex

1. Lie on the floor face down, resting on the forearms and knees.

2. Spread your legs and rise to the position of the bar, lifting your knees from the floor.

3. The body should be straight and parallel to the floor, the muscles of the buttocks are tense.

4. Tighten your core muscles and hold your position for as long as you can. Start with 20-30 seconds and bring to 1 minute.

5. Repeat 3 times.

Alternating straps with push-ups

Take a horizontal position, resting your elbows on the floor. Keep your body in balance without bending in your lower back or stooping. The head is parallel to the line of the body. Keep this pose for some time. Next, change the position to classic push-ups.

A detailed diagram of the complex is as follows:

  • 2 push-ups - 20 sec. Plank, 3 oz. - 20 sec., 4 otzh. - 20 sec., 5 ref. - 20 sec.

As the training progresses, continue the step ladder exercise in the reverse order (from more pushups to lesser).

Dumbbell Home Exercise

  1. Bending the arms while standing. Dumbbell weight up to 5 kg. The pace of execution is moderate. The back should be straight. Hands are bent in turn or simultaneously, from a lower position to the chest, 8-12 reps in each approach. The number of approaches is from 3 to 5. Inhale slowly, at the stage of relaxation (hands go down). A sharp exhale at the stage of contraction (hands crush up). In no case do not swing the case. Weight will not be lifted by muscles, but by inertia. If this error cannot be avoided, reduce the weight of the dumbbells.
  2. Breeding dumbbells to the side, in a standing position. Use dumbbell weights up to 3 kg. In the initial position, the arms are slightly bent at the elbows and lowered along the trunk. The palms are facing the body. Perform simultaneous lifting of the arms to the sides, with dumbbells, until a right angle appears relative to the body line. The end point of the lift will be the parallel position of the arms, relative to the floor. Try to hold the shells in this position for 2 seconds. Then, slowly, return your hands to their original position. A gradual inhalation is carried out when lowering the hands, and a sharp exhalation when they rise. Repeat 2-3 sets of 10-15 times.This exercise allows you to pump muscle fibers of the lateral deltoid bundle.
  3. Dumbbell bench press. This exercise has its advantages when, in addition to the main shoulder muscles, additional muscles are also involved: to maintain control and balance. The execution technique consists in lifting the dumbbells upwards, in the elbow joint. The initial position of the shells at the level of the chin. Each arm forms a right angle. You can lift dumbbells, both simultaneously and alternately. Start lifting on exhalation, lower on inhalation. The weight of the dumbbells is arbitrary (without strain). 3 sets, 12-15 times.

6. French overhead dumbbell bench press

Works: triceps

1. Stand on the mat, feet shoulder width apart.

2. Grab the dumbbells with both hands and lower it by the head, bending its elbows.

3. Lift the dumbbell and straighten your arms above your head.

4. Return to starting position.

5. Perform 2-3 sets of 10-15 repetitions.

Charging for slim and beautiful shoulders and arms

It is an effective complex that helps to get rid of body fat and sagging skin on the hands. It is quite simple to learn, does not require a visit to the gym. It can be performed in the most comfortable conditions for yourself at home. Such a charge is guaranteed to thin the hands, tightens saggy skin. It is aimed at working out the most vulnerable part of the hands - the upper, on which most often fat deposits form. The main condition for achieving a guaranteed good result is regular performance.

Implementation of the complex:

  1. get straight
  2. legs set shoulder width apart
  3. hands raise to shoulder level, fingers look up
  4. make circular motion with their hands for about half a minute,
  5. change direction, making circular movements as much time, but already back,
  6. the elbows are bent, the fingers are pointing upwards,
  7. move the elbows back and forth for at least 30 seconds, which allows you to perfectly work out and tighten the biceps,
  8. then the elbows are joined together, the fingers are again directed towards the ceiling,
  9. flattened elbows move up to the jaw, come back, repeat the exercise for half a minute.

Finding in your schedule for such a charge a few minutes every day, very soon you can admire slender and fit arms and shoulders.

4. Standing dumbbell press

The best exercise with dumbbells on the shoulders. We work with triceps, trapezius and deltoid muscles. This movement helps to make a beautiful and fit shoulder line.

  1. We get our feet so that they’re slightly wider than our shoulders and our forearms are turned,
  2. We bend your hands with dumbbells. A right angle forms at the elbow,
  3. Squeeze the dumbbells. At the top point we hold our hands in parallel, we linger on a few counts.

We start with minimal weights. After developing the muscles, we increase the weight and perform twelve exercises of three repetitions.

Expander exercises

  1. Expander Bench Up strengthens the muscles of the biceps and upper arm. Starting position, standing, having missed the harness expander under the feet. Straighten your lower back and fix the projectile with your feet in the middle. Raise your arms to shoulder level, simultaneously or separately. The elbows are pressed to the body, avoiding their deviations to the sides. By changing the grip to the opposite, the main load will go to the upper surface of the biceps and the front bundle of the delta. Increasing the angle of inclination of the body forward will allow you to work out the muscles of the hands more efficiently.
  2. French bench press with expander pumps all parts of the triceps. Take the starting position, as in the previous exercise. However, arms bent at the elbows, in this case, lead behind the head. Gradually stretching the expander, raise it up. On exhalation, the arms straighten at the elbows, which leads to a peak contraction of the triceps muscles.
  3. Bench press with two hands down. The expander is fixed in the upper position. With your back to the shell, grab it with your upper grip.Take a small step with one foot, for greater stability and tension of the harnesses. Raise your arms up so that the articular shoulder is at an angle of 45 ° relative to the central axis of the body. At the elbow, the arm bends at an angle of 90. Make movements down and back up, only with your forearms, which will allow you to pump triceps in isolation. The shoulder girdle and shoulder remain in a fixed position.

7. Swing dumbbells to the sides

Working muscle: deltoid

1. Stand with your feet shoulder width apart. Hold the dumbbells in your hands on the sides of the body, palms inward.

2. Start with your left hand. Slowly raise your hand parallel to the floor as you inhale. The elbow should be slightly bent.

3. The hand should be straight and the palm of your hand should look at the floor.

4. As you exhale, lower your hand to its original position.

5. Do the same with your right hand.

6. Do 10-15 reps on each arm in 2 sets.

Gym workout

Having dumbbells of different weights, a suitable mat and bench, you can perform a wide range of exercises at home. But it is fair to notice the obvious benefits of going to the gym. The main criteria in which the sports hall for fitness definitely wins are the absence of distracting factors, sufficient space and a variety of exercise machines for different muscle groups.

The beginner’s motivation improves when he sees the result of other, more mature athletes. The responsibility of performing regular training increases due to the purchase of a subscription. As a rule, the hall is visited three times a week. There is always the opportunity to seek help, advice and advice from professionals working in the gym.

Classes in the hall will maximize the potential of the body. Hand training is held at a higher level, thanks to the availability of equipment. Biceps and triceps, forearms and shoulders are fully developed.

5. Standing breeding

We tighten and strengthen the inner part of the shoulder.

  1. The legs are shoulder-width apart, the back is straight,
  2. The arms are bent a little at the elbows, the dumbbells are on the sides in the hips,
  3. Raise your arms with dumbbells above shoulder level,
  4. We hold dumbbells so that the dies that are in front were slightly tilted,
  5. We breed dumbbells smoothly. We work in a lateral plane.

We plan the number of repetitions in accordance with our level of physical fitness.

Caution! Exercise can be a dangerous injury to the shoulder joint. It is recommended to begin to perform it with minimal weights and after a good workout.

8. Dumbbell bench press over head

Working muscles: shoulders

1. Place your feet shoulder-width apart, hold the dumbbells in your hands on the sides of the body, palms out.

2. Raise the dumbbells to shoulder level.

3. Tighten your core muscles and raise your arms above your head.

4. Slowly lower your arms to your shoulders.

5. Perform 3 repetitions of 10-15 repetitions.

Healthy food

The main “friend” of full hands is an improperly prepared daily diet. And even if fat deposits appeared only in this area, it means that the menu contains harmful products that contribute to fat accumulation, there are no useful ones.

Be sure to include in your daily menu more vegetables with fruits. They allow you to quickly get enough, replace products that are harmful to the figure, which causes a general decrease in calories consumed.

To increase the speed of metabolic processes, and, therefore, burn more calories allows foods rich in fiber. It helps to get rid of body fat, saturates for a long time. Any low-protein, protein-rich food that has slow carbohydrates in it will be a great addition to a proper diet.

The correct completion of the workout

An integral component, after an intense workout, is a hitch. A set of exercises aimed at stretching and relaxing will help keep muscles and joints healthy, and the body flexible and beautiful.

    To unload the spine, just a few minutes to hang on the horizontal bar.

Hanging on the horizontal bar will help relieve the spine after exercises for weight loss of the arms and shoulders.

  • To relax the muscles of the neck, tilting and circular movements of the head will be useful.
  • Any vertical surface is suitable for stretching hands. It is necessary to become sideways and rest against one of the hands. As you turn the body around, feel the stretch of the bicep and shoulder fibers. Stretch the same way for the other side.
  • To break lactic acid in the triceps we perform the following exercise. We start both hands behind the head. We bend the left hand in the joint. With your right hand, grab the elbow of the left limb and gently pull it to the right side, to the point of highest tension. In the same way, stretch the triceps of the right hand.
  • Use the bars to stretch the pectoral muscles. Take the lower position in the push-ups on the uneven bars: the elbows are raised upward relative to the body, the legs are bent, the body slowly lowers. Exercise until light pain occurs. It is worth stretching carefully so as not to damage the ligaments.
  • Great exercises for relaxing the legs will be the elements of longitudinal and transverse splits.
  • 6. Inclined breeding

    Inclined breeding is a great exercise for women who work out the back of the deltoid muscles and also helps to lose weight on the back and shoulders.

    1. We lift the dumbbells. We tilt the body and bend the legs a little. The back retains its anatomical bend in the lumbar spine. We hold dumbbells on outstretched arms in the area of ​​the feet,
    2. We spread our arms to the sides, making movements in the shoulders.

    Perform 10-15 times in 3-4 approaches. Beginners need to start with a minimum weight.

    Attention! Exercise gives an increased load on the shoulder girdle and lumbar region!

    9. Dumbbell Dumbbell

    Work: triceps and biceps

    1. Put your left leg, bent at the knee on the bench, the right leg is straight on the floor.

    2. Tilt your torso down, place your left hand on a bench directly under your shoulder. Keep your back straight and straight.

    3. Hold the dumbbell in your right hand. Take your hand back to the sides of the chest, bringing the shoulder blades together.

    4. Slowly lower the dumbbell in a controlled movement and feel the tension in the triceps.

    5. Repeat 10-15 times.

    Eating before and after weight loss workouts

    Significant food restrictions will lead to a reverse reaction: the body responds to a stressful situation and is stored in lipids. For comfortable weight loss of the body, in addition to power and cardio loads, an individual calculation of the daily rate of energy consumed, or rather calories, is required. The time played by the classes also plays a role.

    Morning exercise maximizes fat burning. If, due to the danger of dizziness, it is impossible to exercise on an empty stomach, eat light food (30-40 minutes before training) This can be: cereals, tea, bread, vegetables and fruits.

    Before an evening workout, it is better to eat foods that include complex carbohydrates.

    Whole grain and dairy products are optimal to eat an hour and a half, before class. If for some reason this was not possible, resort to foods containing fast carbohydrates (for example, dried fruits or bananas).

    7. The bar

    Static exercise that gives a good load on all the main muscles. It is carried out in two options.

    Option 1

    1. Standing on the knees and palms of the hands,
    2. We stretch our legs, leaning on our socks. The body represents a perfectly straight line - without deflection in the pelvic region,
    3. We don’t raise our heads, the look is directed to the floor,
    4. We keep the bar from a few seconds to one minute. It depends on the level of physical fitness,
    5. Breathe freely.

    Option 2

    It is carried out in the same way as the first option, but the emphasis is not on the palm of the hands, but on the area of ​​the forearm - from the palms to the elbows. This is a lite option that suits untrained girls.Having worked out the muscles well, after a while you can gradually begin to perform more complex options.

    You can complete the complex with breathing exercises or stretching.

    Remember! You can’t hold your breath, as this creates a strong burden on the heart and blood vessels.

    10. Lowering dumbbells lying on your back

    Work: triceps

    1. Lie on the mat, bend your knees, hold dumbbells in your hands.

    2. Slowly raise your hands up. Hands are straight.

    3. Slowly lower both hands to the head, bending the elbows at right angles. Dumbbells should be placed close to the mat on both sides of the head. Try not to hit yourself.

    4. Raise your hands up to the starting position.

    5. Perform 2-3 sets of 10-15 repetitions.

    Be sure to follow helpful recommendations.

    The following tips will help you make your sports activities even more effective:

    • Training plan. It is made in such a way that the muscles have time to relax and recover after exertion. On average, three times a week. Successfully build muscle volume and remove body fat will be able to those who comply with this rule strictly.
    • Technique of execution. If the recommendations on the technique of implementation are not followed, strength training can result in injury. The shoulder can be “ripped off" if you use a lot of weight with poor physical fitness. After an injury, the recovery period can take quite a while.
    • The correct calculation of the load. When calculating the load, your physical shape matters. If this is your first time starting strength training, start with minimal weights.
    • Performing a warm-up. It is a mandatory stage of training, which will help to warm up the muscles and reduce the risk of injury.
    • After power loads, severe muscle pain often occurs. It can be reduced by warming up, active movements, massage. You can take a bath with the addition of sea or regular salt.
    Attention! If during a strength training you feel discomfort in the shoulder joint or pain - stop exercising. “Through I can’t” is not the best option! See your doctor to rule out sprains or tears.

    Drinking mode

    The process of active burning of body fat occurs within two hours, after training, inclusive. To achieve more effective results in losing weight in your arms and shoulders, postpone your meal, after exercise, at a later time. Limit yourself in water consumption is not worth it.

    The daily rate of volume of drinking water is about 2 liters. Directly, during training, you should not drink excessively. This affects the general condition: there will be heaviness in the stomach and discomfort during the study of exercises. The amount of fluid consumed depends on the intensity and duration of training, the individual characteristics of the athlete and his weight.

    15 exercises for tightening the muscles of the hands without exercise equipment

    If you do not like going to the gym and lifting weights, then this set of exercises at home is just for you. Unlike weight lifting exercises, lifting your arms with your own weight reduces the risk of injury, you can perform them anywhere and at any time convenient for you.

    Cardio training

    When composing a program of trainings, trainers and sports doctors often include cardio training. This is due to the special influence of this type of load on the body. Strength training becomes more effective if classes on simulators are connected to them. They are usually included at the end of the session. This provides a balanced load on the muscles, joints and cardiovascular system.

    1. Treadmill. Perfectly replaces running on the street. In the absence of a nearby park area, this is the only option for regular jogging. It is enough to train every other day for thirty minutes to maintain good physical shape.
    2. Exercise bike. Strengthens muscles, activates calorie burning, improves blood circulation, strengthens the vascular wall, helps relieve stress and relax. A great replacement for cycling. Many models are equipped with heart rate and calorie sensors, which helps to correctly calculate your load.
    3. Rowing machine. It simulates rowing and is suitable for training the cardiovascular system and strengthening muscles. Two types are available - electronic and mechanical simulators. Electronic options allow you to set and adjust training parameters.
    4. Stepper. Using pedals imitates walking at a different pace. It allows you to maintain good shape, strengthens the muscles, makes up for the lack of active movements. A great option for use in an apartment.
    5. Elliptical trainer (ellipsoid). He is able to gently develop all joints. This happens through special movements in a certain plane. It loads all muscle groups, has no age restrictions, is accessible to people with varying degrees of physical fitness.
    6. Run. The most effective and beloved by many type of training. Even small runs help speed up the metabolism in the body, activate calorie burning. The speed and pace of running can be selected in accordance with age, state of health and level of training.
    7. A ride on the bicycle. Remarkably trains all body systems: respiratory, vascular, muscular. Develops joints, helps burn calories, saturates the body with oxygen. Using several speeds, you can set the mode of different loads: from the walking pace to the mode of serious training.
    8. Swimming. Swimming is one of the most popular types of training. You can do it regardless of age and physical fitness. Swimming is included in the weight loss program. Even with high degrees of obesity, it gives very good results if you use the right diet.
    9. Walking. Walking at a fast pace is a simple but effective way to exercise. Charges with vigor and energy, allows you to maintain good physical shape. The main condition is regularity. Climb the stairs on foot, go through several stops without using transport. At least sometimes leave the car at home - and go!
    10. Nordic walking. It is carried out using two sticks of a special design. It is popular because, with all its simplicity, it perfectly trains the heart and blood vessels, activates the process of burning fat, works out and strengthens muscles.
    11. Dancing. The benefits and popularity of this type of active load are enormous among all ages. In addition to a good load on the muscles, any kind of dance gives aesthetic satisfaction, develops grace, flexibility, forms a beautiful posture. Choose the appropriate music and dance - at home, in the hall, in nature!
    12. Jump rope. A small universal simulator for the muscles of the whole body. If you regularly jump with a skipping rope several times a week, you can not only work out your muscles perfectly, but also activate parting with extra pounds. Make friends with the rope, jump ten minutes in the morning and ten minutes in the evening. This is the best option to get the result.

    Physical activity should be enjoyed with pleasure. To do this, you need to determine the main motive - why do I need it? Tell yourself: I want to have a slim figure, sculpted muscles, good health and good mood! Try to allocate time for an active lifestyle - then the extra pounds will never become your friends. The simplest types of physical activity will help reduce weight and strengthen muscles.

    1. Circular rotation of the hands

    This is an easy warm-up exercise. Here's how to do it.

    1. Stand straight, hand on the sides.

    2. Spread your arms to the sides and raise them to shoulder level, palms down.

    3. Start turning your hands clockwise, do not bend your elbows.

    4.Perform 10 repetitions clockwise and as many counterclockwise.

    Campaigns and repetitions - 3 sets of 10 repetitions.

    2. Push-ups from the wall

    Push-ups from the wall quickly tone the muscles of the hands. This exercise works on the latissimus dorsi, triceps, biceps and shoulder muscles.

    How to perform:

    1. Stand in front of the wall.

    2. Raise your hands and place your palms on the wall, slightly wider than the width of the shoulders. The fingertips should face up.

    3. Keeping your legs motionless, bend your elbows and draw your chest and chin closer to the wall. This will be the starting position.

    4. Take a deep breath and push off the wall.

    5. Inhale and return to the starting position.

    Approaches and Replays - 3 sets of 10 reps.

    Do cardio every day

    Physical daily activity allows you to get rid of excess calories that come with food. If you engage in swimming, rowing, climbing, jumping rope or performing other types of cardio, this will prevent the deposition of new fat and relieve existing ones. After some time, it will be possible to notice how deposits simply begin to disappear.

    Walk more

    You should abandon the elevator in favor of the stairs and give preference to walks when it is possible to avoid movement by personal and public transport.

    Exercises for weight loss of arms and shoulders, changing your own habits in food and drinking will allow you to quickly achieve the desired result. The main thing is to observe regularity. You can do either one or several exercises at once. If you make a little effort, you can forever forget about flabby, groomed, full and unattractive hands.

    4. Reverse push ups from the floor

    This exercise is designed to work out triceps. If you tone these muscles, then the sagging skin on the hands will disappear.

    How to do:

    1. Sit on the mat. Bend your knees, keep them close, place your feet on the floor, hands behind you, elbows slightly bent, and fingers pointing towards your body.

    2. Tear your buttocks off the floor with your elbows straight.

    3. Hold this position for several seconds and, bending your elbows, return to the starting position.

    Approaches and repetitions - 3 sets of 10 reps.

    5. Exercise "Worm"

    An excellent exercise, which is recommended to be done after several exercises on the hands. This is a good stretching exercise.

    Here's how to do it:

    1. Stand straight and keep your feet close together. Lean over and place your palms on the floor. Keep your legs straight.

    2. Start walking forward with your own hands. Keep your legs straight.

    3. Stop when the body fully takes up a push-up position or strap.

    4. After that, start walking with your feet towards your hands. Stop when your legs are near your hands.

    Replays and approaches - 3 approaches.

    6. Triceps push-ups from the bench

    Triceps push-ups are a variant of push-ups from the floor. To complete this exercise, you will need a bench, chair or drawer. It tone the triceps, shoulders and muscles of the flexors of the wrists.

    How to perform

    1. Sit on the bench, keep your back straight, place your palms on the edge of the bench.

    2. Take a step forward with both feet and, resting on the legs and palms of your hands, tear off your hips from the bench.

    3. Bend your elbows and lower your buttocks to the floor without touching it.

    4. Raise your hips up to the bench level.

    Replays and approaches - 3 sets of 10 reps.

    8. A bar with a touch of shoulders with hands

    This exercise perfectly develops the strength of the hands.

    How to perform:

    1. Take the bar position on outstretched arms

    2. Tighten the muscles of the cortex, keep your neck neutral and look at the mat.

    3. Touch the right palm of your left shoulder and place your hand back on the mat.

    4. Touch the left palm of your right shoulder and place your hand back.

    Approaches and Replays - 3 sets of 10 repetitions.

    9. Planck "Climber"

    This amazing exercise strengthens and puts into shape biceps and triceps, and also helps to get rid of fat on the shoulders.

    How to perform:

    1.Take the position of the bar on outstretched arms with your hands on the edge of a bench or step.

    2. Place your right hand on the floor, then the left.

    3. Return the right hand to the edge of the step, and then the left.

    Approaches and repetitions - 3 sets of 10 repetitions.

    10. Plank with steps to the sides

    This exercise is carried out, as well as a usual level, only thus steps with legs and hands are carried out to the sides.

    How to do:

    1. Accept the plank position.

    2. Tighten the muscles of the core, set aside the right palm and leg to the right by 15-20 cm.

    3. Return them to their original position.

    4. Do the same on the left side, moving from right to left.

    Approaches and repetitions - 3 sets of 2 reps.

    11. Push-ups "Half-Cobra"

    This is an amazing exercise that will get rid of everything that is in the shortest possible time.

    How to do this exercise:

    1. Lie on your stomach, elbows curved back and located close to the body and arms on both sides of the chest.

    2. With emphasis on your hands, tear your chest from the floor and raise your head up. The stomach should still touch the floor.

    3. When you lift the chest, use your hands and not your torso and hips.

    4. Hold the position for 2 seconds, and then return to the starting position.

    The number of approaches and repetitions - 3 sets of 5 repetitions.

    13. The back bar with raising the legs

    This exercise is aimed at working out the muscles of the hands, buttocks and abdomen.

    How to do this exercise:

    1. Position the back rail. The body should be straight, palms and feet on the floor.

    2. The whole body should fall on the hands, tighten the muscles of the core.

    3. Lift one leg high into the air, and then lower it. Do the same with the other leg.

    4. Alternate legs.

    Approaches and repetitions - 3 sets of 10 reps.

    14. Bar with body rotation

    Exercise bar in any of its variations perfectly work out the muscles of the core, shoulders and arms. A bar with body rotation is another effective variation of a conventional bar. It is recommended to start slowly, gradually accelerating the pace.

    How to perform:

    1. Accept the position of the strap, the body is straightened, arms and abdominal muscles are tense.

    2. Then smoothly move to the position of the side plank - one hand looks up, legs lie on each other, body weight falls on the other hand.

    3. Return to the starting position and rotate the housing to the other side.

    The bar with the rotation of the housing can be performed slowly and quickly.

    • If you perform the exercise slowly, then you need to try to hold the pose for at least 8 seconds to feel the tension in the muscles. Try to open your chest wider and tighten your arm muscles. Thus, the muscles of the hands will quickly come in tone, become stronger, excess fat will go away and metabolism will improve.
    • If you perform the exercise quickly, then it is likely to turn into a cardio exercise. Do body turns quickly, holding position for only 5 seconds in one repeat.

    Approaches and Replays - 3 sets of 5 reps.

    15. Push-ups "Spiderman"

    This exercise is designed to work out biceps, triceps and buttocks.

    1. Take the push-up position. Tighten your abdominal muscles.

    2. Arms apart as you feel comfortable, and raise one leg.

    3. Bending your elbows, lower yourself to the floor while bringing your foot to your elbow.

    4. If it is difficult to maintain balance, then first bend the leg at the knee, and then perform a push-up.

    5. Return to the starting position and change your leg.

    Approaches and Replays - 3 sets of 10 repetitions.

    Here is the whole list of exercises with its own weight for beautiful and fit hands. When performing these exercises for losing weight at home, the following should be considered:

    • Try to breathe calmly while doing all exercises. You need to start any exercise by inspiration.
    • Remember to do stretching and warm-up exercises before each workout. Exercise for weight loss hands will also not be superfluous in the morning. To warm up, you can use something like the following sequence:

    (a) Circular rotation by hand.

    (b) Circular movements of the shoulders.

    (c) Circular movements of the forearms clockwise and counterclockwise.

    (d) Circular movements of the wrists in a clockwise and counterclockwise direction.

    • For best results, train your entire body muscles. This set of exercises will help to work out, strengthen and build muscle in problem areas, using even the smallest muscles.
    • Complicate your workout as your strength and endurance develop. Increase the number of sets and repetitions. These exercises for weight loss of arms and shoulders are designed for beginners, so it’s okay if you don’t get something at the beginning. Do as much as you can, gradually complicating the training process.
    • All of the above exercises with your own body weight is important to perform correctly. If you feel tired, then you should not just lie down on the floor. Stop at the bar, catch your breath and continue again.

    Now that you have all the necessary information, just grab your training mat and start doing these exercises in the shortest possible time to get your hands in shape and get rid of excess fat and saggy skin. Take care of yourself!

    Watch the video: Lean, Toned Arm Workout for Beginners. How to get Strong, Tank Top Arms at Home, with Dena (April 2020).