The fatty layer in the hands area spoils the figure, makes the silhouette heavy, depriving it of slimness. Thick arms and shoulders make a woman older, so many want to get rid of this trouble.
What to do for this? Compliance with the basics of nutrition, a set of physical exercises will help women and girls in solving this problem.
Consider various ways to remove fat from problem areas, make our arms and shoulders beautiful and strong, and thick forearms taut.
Causes of fat deposition in this area
The fatty layer covering the arms and shoulders can be formed for several reasons:
- Genetic predisposition. Inherited causes often affect fat deposition in certain areas, particularly in the shoulders and arms. If the fat in the hands "got" from the grandmother, do not worry – exercise will help him cope.
- The presence of excess weight. Cellulite is deposited equally in all parts of the body, but its favorite places in women are hands, breasts, hips, thighs. The complex of special exercises for losing weight and proper nutrition is the key to success in overcoming this unpleasant problem.
- Hypodynamia, low physical activity. It leads to the fact that the muscles do not get the load and are covered with a layer of fat. Weak muscles are not able to effectively burn fat. Strong muscles – your best assistants in the fight against fat!
Top 4 rules for problem zone braces
Among the many different fat burning methods that help reduce the volume of arms and shoulders, we chose the most effective and combined them into 4 groups. Recall that earlier we have already considered 4 methods for narrowing the shoulders.
1. Perform strength exercises
Strength training is a mandatory component of any set of measures for weight loss. They will help to tighten sagging skin on your hands after an intense weight loss. The following exercises are most effective for the zone of interest:
You can also use the complex on the video below:
Caution! An intense warm-up should precede any physical exertion, otherwise you risk getting a sprain or injury. If your hands already hurt – be sure to find out the reason.
2. Do cardio
This type of training has a lot of fans. With the help of cardio loadings with regular exercises, one can quickly acquire the desired slim figure, remove the fat layer from the problem areas and, consequently, reduce the volume of the arms. Here is a list of proven cardiotransmissions:
- Ellipsoid (elliptical trainer). Classes on this simulator can evenly distribute the load on all muscle groups and joints, including the shoulder, elbow and wrist joints of the hands. Such classes gently develop them, increasing mobility, eliminate the feeling of constraint. They help to maintain correct posture. Promote the formation of a graceful gait.
- Treadmill. It activates the process of burning fat, trains the vascular system, loads the main muscle groups. By adjusting the speed of the “running” and “walking” modes, you can set the intensity of training that is most comfortable for you. Being engaged in the simulator, you can control your weight, do not gain extra pounds, constantly maintain good physical shape.
- Exercise Bike Excellent opportunity to make friends with cycling, without leaving home. Helps to improve mood and the production of the hormone joy endorphin. It activates the burning of calories, helps control weight. You can practice in a convenient speed mode at any free time. "Ride" on the exercise bike, you can burn up to six hundred calories in an hour!
- Stepper Little helper, allowing in a limited space of the apartment to give a full load on the muscles. If you have not done physical exercises for a long time – start with a stepper. It will help start the process of burning calories and give the load on the core muscles.
- Step platform. Training on the gymnastic platform provides a load on the main muscle groups. Being engaged in this simulator, you can burn calories perfectly, train your sense of balance, form a slim and fit figure. This type of training is for many one of the most beloved, as it helps to pump up muscles in a short time and to get into excellent physical shape.
- Exercises with a rope. These simple, familiar from childhood exercises, in fact, are included in many serious training complexes. The jump rope perfectly loads all muscle groups, trains the cardiovascular system, burns calories, tightens muscles and forms a slender silhouette. Work out at home and in nature, and soon you will be pleasantly surprised by your slim silhouette!
- Nordic walking. Perfectly trains the muscles of the arms and shoulder girdle. The support on the sticks makes the load on the joints of the legs softer and makes it available for use without age restriction. This exercise involves the work of all muscle groups, helping to build a taut figure and feminine body lines, will help to remove the sloping shoulders of women. Doctors recommend applying it constantly with a tendency to excess weight.
- Dancing. One of the most popular and enjoyable types of exercise. It develops plastics and works out all the muscles, energizes, strengthens the musculoskeletal system. Being engaged in dancing, you will find a slim figure, perfect posture and graceful gait. Take away the stoop and tightness in the shoulders. There are a huge number of types of dance – Latin, Oriental, ballroom dancing. Choose the kind that you like and dance!
Read more about the importance of cardio in the video:
3. Eat right
The extra pounds are accumulated, primarily due to unbalanced nutrition. The situation is aggravated by the use of various diets that do not provide the body with all the necessary substances – proteins, fats, carbohydrates, vitamins and minerals.
An organism that does not get from food during the diet everything that it needs, begins after the end of the diet to store nutrients for future use, putting them in the form of fat. Formed abdominal, that is, internal fat, which cope later, it is quite difficult. How to eat to lose weight without harm to health? Use recommendations to build the right diet, which will help you to be beautiful and slim:
Do not forget to eat berries! The use of fresh and frozen berries help in the fight against obesity and heals the body. If possible, use them daily in natural form or as a fruit drink. A useful recipe for fruit juice from berries: a tablespoon of cranberries, lingonberries or sea buckthorn mash with a spoon and cover with a glass of boiling water. Insist fifteen minutes and drink before meals. You can add a drop of honey.
Check out the 10 important nutritional guidelines:
4. Connect water treatment
In conclusion, we show the most effective methods of getting rid of cellulite with the help of water:
- Baths. Baths, used at home, can bring great benefits – help to lose weight, improve health, increase skin elasticity, relieve stress. Classic option – bath with the use of sea or ordinary salt. Perform the procedure before bedtime. One kilogram of salt and a few drops of essential oil dissolved in a tablespoon of any vegetable oil are added to water at a temperature of 37 -38 degrees. Bath time is fifteen minutes. Such procedures accelerate the metabolism, eliminate toxins, increase skin elasticity. You can enhance the beneficial effect by rubbing the problem areas with a hard washcloth.
- Swimming. Floating, you will find harmony and smartness. This type of training gives a harmonious load on the muscles and joints, makes the arms and shoulders beautiful and prominent. Swimming contributes to the formation of a beautiful line of hands, removes the tension in the shoulders. Above all, this is a very nice kind of training that never gets bored. Swim is easy, pleasant and useful!
- Bathhouse Russian steam room, sauna, hammam perfectly affect the process of burning fat. They help to lose weight, provided that you follow the basics of a balanced diet. If you eat well after the bath procedures, then there will be no effect from them. It is good to use massage with steaming broom, especially carefully working through the areas of fat deposits. A great effect is the temperature difference – if you jump into the pool after the steam room. But these types of contrasting water procedures should be started to be practiced gradually, so that the body is accustomed to exposure to cold.
Read more about the benefits of swimming for our goals in the video:
Exercise, move more, walk on foot, eat right. Remember that the basis of your diet should be useful for the body products. Love a healthy lifestyle, and soon you will be rewarded with a slim figure and joyful mood!