Discover powerful new exercises and hand wraps to help you lose fat at home. You will also find out what else you can do to lose weight in your arms. Content:
- An integrated approach to the beauty of hands
- Nutrition
- The exercise
- Massage
- Wraps
Hands are considered one of the problem areas of the female body. Even with a toned figure, excess fat may be present on them, which will spoil the whole picture. To lose weight in your hands at home, you should adopt a set of effective measures.
An integrated approach to the beauty of hands
The secret of the slenderness of the hands is simple and has long been revealed. In the difficult fight against fat in this part of the body, the following will help:
- special exercises;
- proper nutrition;
- massage;
- wraps;
- liposuction.
Of course, the last method is not for home use. But the first four are great for this. You should start by revising your usual diet.
Proper nutrition
Do not assume that with diet alone you can restore your hands to their former beauty. However, she is able to make a certain contribution to the improvement of forms. You will have to remove fried and fatty foods, sweets, alcohol, carbonated drinks from the menu. The list is banal, but these products really slag the body and contribute to the deposition of fat on different parts of the body, including the arms.
- Reduce calorie intake. Add more vegetables, fruits, and low-calorie foods to it. Try to include one fruit and one vegetable dish at each meal.
- Add a tiny amount of healthy fat to your menu. You can find it in seeds, nuts, any vegetable oils.
- Include protein foods on the menu, in particular, chicken, red meat, fish, dairy products. They contain protein, which is essential for the formation of beautiful muscles.
- Have small snacks. If you eat every 2-3 hours, your metabolism will accelerate, which will help you lose fat. It's ironic that five meals a day will help you lose weight, as opposed to two meals. The fact is that with a fivefold meal, the metabolism increases, as a result - you will not feel hungry and overeat. Fractional nutrition will keep blood sugar at the same level. It is better to prepare snacks in advance, preferably in the evening.
- Don't forget about water, of course. Try to drink more of it. Water will also help you avoid overeating, because sometimes we mistake thirst for hunger. In addition, the water will make the skin cleaner and more hydrated.
- Reconsider your relationship with salt. Try to consume less of it, as it traps extracellular fluid and leads to the formation of edema. Spices and lemon juice are good substitutes for salt.
- Limit your sugar intake. Eat dried fruit or dark chocolate instead. However, don't overdo it with these products either!
Special exercises
A set of exercises for the front muscles (biceps) and back (triceps) will help to remove fat on the arms and achieve a chiseled relief. To do this, stock up on dumbbells weighing 1-2 kg. This weight will be enough for the first time. If dumbbells are not at hand, and you can't stand to work out, use ordinary plastic 1.5-liter bottles filled with water.
- Spread your feet shoulder-width apart and hold dumbbells in both hands. Bend your arms alternately towards your chest, and then unbend. You need to do three sets of 20 reps for each arm.
- Lower your arms along your torso, taking dumbbells. As you inhale, lift them through the sides up above your head, and then as you exhale, lower them down. Do 15-20 reps.
- Perform the previous exercise, but now raise your arms only up to your shoulders. The number of repetitions is the same.
- In a standing position, lean against the wall with your back, lower your hands down, resting your palms on its surface. Tightening the muscles with force, press on the wall and hold in this position for 20-25 seconds. Then relax your hands. The number of repetitions should be at least 20.
- Sit on a chair, take a dumbbell in one hand and slowly bend and unbend it. Do the exercise until you feel tired in your arms. Only then take the dumbbell in your other hand. Pay attention to the technique of execution: it is important that the upper part of the working arm is not torn off from the body.
Don't forget the good old push-ups. Difficult, but very effective. Do at least 7-10 reps in one set. The most courageous can try doing pull-ups on the horizontal bar. Just don't start with a lot of repetitions right away. Increase the load gradually. The most important thing in this business is the regularity of the classes. Otherwise, you will have to wait a very long time for the first result. Regularly performing a set of special exercises, you will see it in 2-3 weeks.
Slimming hand massage
Massage will also help remove fat on your hands. Of course, you can go to the salon, where they will offer not only traditional methods, but also hardware or water massage. However, there is usually no time or money to go to the salons. Do not despair, because self-massage is no less effective. Only you need to do it also regularly and give the procedure at least 10 minutes.
Use all traditional massage techniques - kneading, pinching, stroking, shaking, etc. For a comfortable procedure, use a special massage or any cosmetic oil.
In addition, you can purchase special massage machines for home use. They will facilitate the procedure. However, keep in mind that the effectiveness of self-massage with the correct technique of execution can be greater.
Slimming wraps in hand
Wrapping can be done easily at home. To do this, stock up on cling film and a special composition. You can use both ready-made store products and homemade ones. For the appearance of the result, you will have to carry out at least 7-10 procedures. It is advisable to do them every other day.
The wraps work on the principle of hot steam in a sauna or steam bath. The procedure maximally opens the pores through which the body removes toxins and excess fluid, while in the area of application of the composition, the outflow of lymph increases, blood circulation accelerates - all this stimulates the breakdown of fatty deposits. Regular wraps will have a beneficial effect on the condition of the skin, its tone and elasticity.
Pros of slimming hand wraps:
- painlessness;
- simplicity and availability of use;
- efficiency.
Recipes for effective hand wraps
1. Clay
- 1 tbsp. l. clay;
- essential oil of grapefruit or orange;
- water.
Dissolve the clay with enough water to make the mixture look like a paste. Add a couple drops of essential oil. Apply the composition to your hands, cover with foil and lie down for 30-40 minutes under a warm blanket.
2. Algal
- 2 tbsp. l. dry kelp;
- water.
Place the seaweed in a bowl of water and let it swell. Apply the composition to the skin. For ease of application, you can add a little clay. Keep the wrap on for at least 30 minutes. Algae will remove excess fluid from the tissues and make the skin on the hands elastic.
3. Acetic
- Apple vinegar;
- water.
Vinegar wraps are very successful at home in the fight against excess fat on the hands. For the procedure, it is better to choose apple cider vinegar, not table vinegar. Moreover, you can not use vinegar essence! It will burn your skin in seconds. Dilute vinegar with water in a 1: 2 ratio. Saturate a piece of cotton cloth with the composition and place it on your hands, cover with plastic on top and wrap yourself in a warm blanket. Rinse off the composition after half an hour. A course of vinegar wraps will reduce the volume of the hands and tighten the skin.
4. Coffee
- coffee grounds;
- water.
Use only natural coffee grounds for wraps. Instant coffee is completely unsuitable for this procedure. Combine the thick with water, preferably warm, to a pasty state. To enhance the wrap effect, add a drop of an essential oil such as lemon or lime. Apply to skin, cover with foil and hold for 30-40 minutes.
As you can see, if you want to lose weight in your arms, be prepared for an integrated approach. Only in this case can the result be achieved.
If you want to learn how to properly perform exercises for weight loss of hands - watch the video:
