This article describes in detail how to save the hands of sagging and fat. Regular exercises and breathing gymnastics will quickly give the muscles relief.
Content
Arms. They are strong, fit, muscular, give their owner much more than a stylish suit or the last iPhone. They are able to maintain power and a heavy ladies' handbag, full of a bunch of necessary things. They have long become a sign of status and breed. But how to make the hands from a flabby mass or asthenic seeds turn into an object of pride?
Exercises for losing weight: tips and reviews
You have a responsible photo shoot, you plan to go to the beach in the summer, want to put on a beautiful dress with a deep neckline, and even open your hands, but don’t know where to put the folds of fat visible with the naked eye, hanging from everywhere? Fortunately, all this is fixable! Patience and labor can still rectify the situation.
The first thing that comes to mind is to buy simulators and massagers for weight loss, such as an expander, and knead it from morning until night. But then you will have to postpone all things and take a long -term vacation. Yes, and you will look, to put it mildly, funny.
Total Torso, Muscle Tonning and another
Whether the matter is to go to the fitness club, entering the ranks of numerous supporters of a healthy lifestyle. But, I admit, in such places we all go no longer health for the sake, but beauty for. Having decided to act for sure, we go in search of places where you can pump up the muscles of the hands. And then you can even on the cover of the magazine, at least in hot countries, at least on a date.
Total Torso exercise complex. It is designed to work out all muscle groups of the upper body. And hands, of course. It is designed even for an unprepared person who has never been engaged in fitness. But if you want to not only strengthen your hands, but also engage in the muscle frame, you can attend Muscle Tonning classes.
Don't you like to study in the team? Take an interest in the possibility of individual training. The coach can work out a power plan and determine how much you need to deal with to achieve complete happiness.
How much does this pleasure cost? Classes in the group during the day-from 1,500 rubles (8-10 classes), and on a universal card (day and evening)-from 2000 rubles (all the same 8-10 visits). Personal training will cost more - from 500 to 800 rubles at a time.
Before you start training, it is recommended to test the level of physical training. There is nothing complicated in it, no one forces to push up. Having measured all the parameters of the body, having removed the cardiogram, you will be an individual training plan.
Body Attack classes are aimed at the formation of a harmonious, beautiful body and strong, but not too pumped hands. Interested in exercises with not too intense loads - we recommend Athletic Body. This complex includes many exercises with different shells: dumbbells, barbell, etc.
Exercises for losing weight for men and women
To get started, take it a rule to do morning gymnastics. You can start small - only a few exercises for fifteen minutes a day.
Step -by -step instructions exercises for weight loss at home
1. Your first classes should consist of push -ups From the floor on the hands (options are possible here, if it is difficult to push up from the floor immediately, you can push up from a chair or table) with a wide bench press, so more muscle groups work than when you squeeze your hands along the body.
Do from ten push -ups in one approach (only three approaches) and add every day one time until you bring the number of push -ups to fifty per approach, that is, only one hundred and fifty push -ups per lesson.
Simulators and massagers for weight loss of hands
2. Dumbbells. Just raise the dumbbells upside down in the elbows, raise on outstretched arms in front of you. Make three approaches, but the number of repetitions for the approach, bring at least to thirty for each hand.
3. Closure of the feet and palms. This exercise helps coordinate the work of muscles and blood vessels of the hands. Perform it as follows. Lie on your back and put your hands on your chest. Having opened the palms, connect the fingers of both hands, then periodically press them on each other and relax. In this position, make the hands a few moves back and forth with the hands, and then close your palms over the chest. Raise your legs with closed feet. Having made ten movements back and forth, rest for 5-10 minutes.
4. Twisting with burden. Thanks to the exercise, the muscles of the hands, the upper abdominal press and oblique abdominal muscles are strengthened. Take the starting position-sit down on fitness-smoke. Cross your feet, rolling it under your back and buttocks. Raise the weeding over your head until your hands are next to your ears. In this position, strain the muscles of the press, do not change the position of the hands, twist the body forward, raise your head, shoulders and neck. Stay in this position for 2-3 seconds, slowly return to the original position. Perform from 15 to 20 repetitions in 3 approaches.
5. Exercises on the crossbar. Pulling up, along with push -ups, is one of those exercises that are highly effective, but, due to the uncomplicity of their implementation, are often undeservedly overwhelmed by attention. The value of exercises with their own weight, including pull -ups, is that they use not a certain muscle group, but a number of groups, including not only hands, but also the body.
Exercises for losing weight of the hands for a week are recommended to do the so -called negative pull -ups. The initial position of this exercise is not a hang on straight hands, but the final phase of pull -ups is a hang on the bent hands when the chin is above the crossbar. Further, slowly, how much the forces allow us to go down. You can pull up in a negative mode on a low crossbar, or put a stool to high. The exercise is performed a maximum of possible times, preferably in three approaches with interruptions for about 1-2 minutes (until recovery). The theory is such that lowering the body is carried out using the same muscles as its rise, only they work in the opposite mode. Accordingly, if they force them to work to the maximum at least in one direction, then a positive result will soon appear in the second. Experts promise that after several weeks of such training, the beginner will be able to pull up independently 1-3 times.
Breathing exercises for losing weight
Excellent additions to charging can be breathing exercises. A series of breathing exercises help stabilize the respiratory regime and provide deep relaxation.
one. " Palms". Stand straight, bend your hands and "show your palms to the audience." Make short noisy breaths with your nose and clench your palms into fists.
2. " Minkers". Stand straight, squeeze your hands into your fists, press them to your stomach. Push fists down sharply at the time of inspiration.
3. " Pump". Stand straight, arms along the body, put your feet shoulder -width apart. Make a slight bow and at the same time a short and noisy breath.
If you are used to doing quite energetically and think that breathing exercises will not give you the necessary load, you are mistaken. 30-40 minutes of classes (by the way, it is best to engage in respiratory gymnastics in the morning, when the body is not yet burdened with food, especially the one that residents of large cities are forced to eat) will give you an excellent load.
Engage regularly
The main thing is to force yourself to get up earlier and do gymnastics every day, without looking for reasons, so as not to do it.
If you once allow yourself to relax, motivating it with poor well -being or fatigue and the desire to sleep extra for half an hour, then soon your classes will stop completely.
When getting involved in a similar regime, and morning exercises will become a habit, it will not be a burden to get up early, and the gymnastics itself will not take energy, but rather add it.
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