Women rarely think about arms and shoulders when looking for beauty ideals. However, they remember this when it is time to wear short sleeves.
Supporting the youth of their hands with the help of the use of cream, women often forget about the tone of the muscles that make up the frame for the skin. But it not only sags due to age, but long diets also contribute to this. Flabbiness occurs when muscles are replaced by adipose tissue. This becomes clear when the back of the hand trembles with every movement.
A little about charging
After dieting, beauty does not return to the hands, as the muscles become weakened and atrophied. Only if the balance of physical activity and nutrition is observed can the tone and harmonious shape of the whole body be restored.
Exercises for slimming arms should be combined with squats, jumps, lunges, so that due to muscle work and aerobic activity, it acceleratesmetabolism. You can combine bending the limbs at the elbow, which works out the biceps, with lunges, and the dumbbell press up, for the shoulders, with squats. After all, the more muscles involved in the work, the easier it is to burn calories. And this is exactly what you need to lose weight.
Instructions for doing gymnastics for hands
Exercising aimed at maintaining tone may include the following elements:
- Rotation with straight arms that are spread apart: twenty times forward and the same number back.
- Swing up and down with straight arms, 20 such movements.
- Rise from the elbows. At the same time, they get into a push-up position. Then they alternately lower themselves to their elbows and rise back, repeating this ten times.
- Push-ups first done from the knees, fifteen times.
- Put feet shoulder-width apart. Next, they bend their knees, tilting the pelvis forward, and alternately bring their hands out with clenched fists, while straining the abdominal muscles. Repeat the exercise twenty times.
In the future, training becomes more difficult, weight is added in the form of liter bottles of water, and push-ups are done with an emphasis already directly on the feet.
Detailed description of hand exercises
As part of the exercise for the hands, the following set of exercises is also performed:
- First. They kneel, rest their hands on the floor, and the hands should be under the chest. They push further and bend the limbs at the elbows, lower the torso parallel to the floor. During the exercise, the buttocks are tense, the stomach is drawn in, and the backeven. While moving down, the elbows go back, and do not turn to the sides, the pelvis is kept on weight all the time, you can not lower it completely to the floor.
- Second arm strength exercise. They stand with their backs to the chair, squat down, rest their palms on the chair, fingers inward, alternately pull their legs forward. Slowly lower the pelvis down and bend the arms at the elbows. The movement should be done while inhaling down, while exhaling, return to the starting position.
- Third exercise. They pick up dumbbells, or fill ordinary plastic half-liter bottles with water. The legs are placed shoulder-width apart, then the knees are slightly bent, and the body is slightly tilted forward, the elbows are pulled back. As you exhale, straighten your arms and bring them back. Hold for three seconds in this position, while inhaling, take the starting position.
Exercise with dumbbells
During such training, fat is burned. The hands of people lose weight first. If there are no sports equipment at home, then you will need two bottles with a one and a half liter volume or any bag that can be filled with something heavy for muscle loading. Exercise for hands with dumbbells is the best option for weight loss. In this case, the change will occur in the whole body: the waist with hips will become slimmer, and at the same time the posture will improve. Here is a set of optimal movements:
- Stand up straight, take the dumbbells in your hands, bend them at the elbows, then straighten them over your head, return back to the starting position. The main thing is to move smoothly with your hands. This exercise works the biceps well, along with the shoulders and triceps, in three sets of fifteen reps.
- Bend at a forty-five degree angle while keeping your back straight. They bend their knees a little, and raise their arms with dumbbells in different directions (they imitate a flap of wings against this background). The palms are left turned to the bottom, do this for three sets of eight repetitions.
- The next exercise to strengthen the muscles of the arms is no less effective. They bend the limbs at the elbows with dumbbells and raise them slightly lower than shoulder level. Next, spread your arms to the sides so that the forearms are parallel to the floor. Perform three sets of ten times.
- Raise your arms above your head and bend them behind your back, while trying not to move your elbows, then slowly return to the starting position, performing three sets of ten repetitions.
As already mentioned, weight loss exercises for arms should be combined with lunges, squats and jumps in order to increase metabolism through aerobic activity and muscle work. You can combine elbow curls with lunges, and exercises with dumbbells with squats. The more muscles during exercise for the hands are involved in the work, the easier it is to burn calories when losing weight. Do not be afraid to work with dumbbells that are more than two kilograms, this will not make the figure masculine. The goal of slimming arms is to create a framework that will support the skin, preventing cellulite and flabbiness.
Exercise for women indecree
Many women on maternity leave don't even know how to train with a child at home. Don't expect quiet time. And with a baby in your arms, you can get in shape:
- They do squats, in which instead of a dumbbell they hold the baby at chest level. During each rising, raise it above the head, working out the shoulders.
- Place the baby on the mat next to them and do push-ups.
Working with a child is always fun and at the same time useful, because he takes an example of a he althy lifestyle, starting from infancy. In arms with a baby, exercises become more effective, because squats with lunges can be performed with weight (in the form of a child), without dumbbells. Vigorous dancing with the baby allows you to burn calories, however, this will help you lose weight only in combination with proper nutrition.
Stretching after exercise
After exercises for the muscles of the hands, a woman must stretch them without fail. Here are some exercises for you:
- Raise your arm above your head, bend at the elbow. The other elbow is pulled back to stretch the triceps.
- Put out one hand. Then it is captured by the second one and pressed against the opposite shoulder in order to stretch the deltoid muscle.
- Put hands behind back and lock into lock to stretch biceps.
Exercise for kids
Children's Hand Charging Kit is as follows:
- Connect the thumb to the middle finger, and put the index finger on top, likelike holding a pen. Next, you need to show how the bird pecks the grains.
- Alternately with one hand, touch the fingertips on the other. As part of each touch, they say: "Hello, my finger." You can also call them by their first names.
- Next, how would the fingers of different hands greet each other. During the exercise, the pads touch each other.
Working out the muscles of the hands: muscle work as the basis of he alth
An important condition for saving the joints is their nutrition. The blood supply to the cartilage is due to the muscles, therefore their strengthening can prolong the youth of the motor apparatus.
It is important to remember that the hands must work without fail, and not just perform a monotonous movement, which, on the contrary, is harmful to the joints. The key to prolonging the youth of the upper limbs, legs and body as a whole is stretching. This is work using dumbbells to train the muscles.
From joint pain
Joint pain is the result of small muscle weakness. In order to maintain their overall performance, they lie on their side, take a bottle in their bent arm and press their forearm to their chest, and rest against their side with their elbow. In this case, the limb is retracted perpendicular to the body up to fifteen times, performing three approaches. In order to maintain the functionality of the wrist joint, the object of weight is rotated with the wrist in and out, ten to twenty times.
Improve motor skills
As part of the development of thisfunctions, you should pay attention to the implementation of another complex. Fine motor skills exercises:
- With the tip of the thumb on the right hand, alternately touch the index, ring, middle and little fingers, including on the other hand.
- The same exercise is performed with fingers on the left hand.
- The pads of the right hand need to touch the fingers of the left, but not in turn, but at the same time.
- They touch fingers alternately: first, the big right one touches the same one on the left, then the index one with the index one, and so on. Repeat several times.
- Straighten the index finger on the right hand and rotate it. This exercise is also called the wasp. The same movements are made with the index finger on the left hand.
- Then the wasp exercise is performed with each element on both hands.
- The index finger along with the middle finger of the right hand run around the table. Such an exercise is called a "little man".
- The same movement is made with the fingers on the left hand.
Charging for fingers
Among other things, there are the following finger exercises:
- First, squeeze the brush into a fist and rotate it ten times in each direction.
- Strongly pinch the hand and hold it for a few seconds, then relax. Repeat the exercise ten times.
- Pull the brush towards you as much as possible, and then do the same from yourself. Perform this exercise five times with each hand.
- Clench a fist. Then alternately open and retract fingers.
- Place the brushes on a hard surface. Then each finger is raised in turn, but the rest cannot be torn off.
These light exercises can serve as an excellent prevention of joint pathologies, and in addition, they relieve fatigue from the hands at the end of the day.
Conclusion
Absolutely every day our hands are working. But people pay so little attention to their he alth, and at the same time to the condition of the ligaments. Therefore, it is not surprising that there are many pathologies of the musculoskeletal system. This comes back with a crunch of the joints, a feeling of tension in the hands. In general, the condition of the skin worsens. But charging for the hands helps to solve such problems. A set of exercises on a regular basis is an excellent solution to the problem.
