EXERCISES FOR SLIMMING HANDS AT HOME: COMPLEX

If the task is not to create relief muscles, the formation of graceful hands belongs to the priorities of women's fitness. The combination of cardio, aerobic and strength training will give the desired result, subject to regular exercise.

General recommendations

The effectiveness of classes depends on the observance of the basic rules and long-term methodological developments. It is necessary to consider:

warm-up exercises warm up the muscles and take at least 5 minutes;
between sets it is useful to carry out a stretching exercise;
all movements are performed slowly, causing the muscles to feel the load;
the number of repetitions and working weight increase gradually;
follow the exercise technique;
do not need to do more than 15 repetitions in the approach. If the exercise is easy, the weight of the dumbbell is added;
not to include in one workout a large number of exercises;
stop training if you feel unwell.

Important: multiple repetitions (more than 15 in the approach) will increase the width of the shoulders.

Training hands without the "iron" - aerobic exercise

Complex exercises for slimming arms and shoulders at home without dumbbells are designed for all categories involved, regardless of the starting physical condition. For persons who can not perform tasks in the standard version, there are simplified preparatory options. Excessive stress will create discomfort and may cause injury.

I.p. (initial position) - legs together, arms lowered. Dissolve the arms to the sides in parallel with the floor and return to the SP 40 repetitions.

Standing, arms bent at shoulder level with elbows apart. Simultaneous turns of the body with the dilution of hands to the sides 30-35 reps.

"Scissors" - cross movements with arms extended to the chest.

"Move hands": in a standing position, one hand is lowered, the other is straightened and raised vertically. Changing the position of the hands of amplitude swing. You can perform movement alternately on each account, or on 2 accounts. Do 10-15 times.

"Circular rotation in the shoulder joint": standing, arms bent and raised to the level of the shoulders, hands located on the shoulders. Circular rotation in the shoulder joints back and forth on 2 and 4 counts. 10-15 repetitions.

"Circular rotation of the arms": standing, arms down or straightened above his head. Circular rotations back and forth. For 2-4 accounts, change direction. 6-8 cycles.

"Unlikely swinging hands" (exercise requires high coordination): i.p. also. Fly movements with your hands (like "the mill"), when rotations occur in different directions at the same time - the right hand describes the circle forward and the left backwards. 15-20 rotations.

Push-ups in the "bar": from ip "bar" - emphasis on the palms, below the shoulders; legs straightened, on toes, form a straight line with the back; abdominal muscles and buttocks tense. Lowering the forearm to the floor and a sharp rise. 10 to 15 repetitions.

Static "bar": keeping a fixed position in the "bar" pose (emphasis on forearms, palms clenched into a fist). Strive to hold the position for 1 min.

Rises body on the hands of the "sitting": Sit on the floor and bend your knees. Emphasis on the hands behind. Lowering and raising the body to a position parallel to the floor. Triceps are actively involved. The effect is achieved with 40-60 repetitions.

"Push-ups with emphasis on the chair (sofa)": sit on the edge of the chair, based on straight arms. Legs stretched and heels rest on the floor. Reverse pushups are performed, bending and unbending arms.

Push-ups in the "narrow" stand: take an emphasis lying down, having placed the hands of an already standard position (palms close, do not extend beyond the shoulder line). Push-ups without spreading your elbows. Simplified version - push-ups from the sofa or with bent knees.

"Burpi" (exercise of increased complexity): i.p. - squat, with an emphasis on the palm in front of him. With a jumping motion, throw your legs back and take the “lying down” position. Perform a push up and jump to take a squat position. The pace of execution is high, the number of repetitions is up to 15. All superficial and deep musculature of the hands is involved.

"Pull-ups" on the horizontal bar are performed with a wide reverse grip, without jerks and pauses. The number of repetitions depends on physical fitness.

Jumping rope with a change of rhythm and "double wrist scrolling" (duration of 30 seconds.)

For people who are in good physical shape, exercises 1-6 are used as a warm-up.

"Work" with burdens

The best option for training with additional weight will be collapsible dumbbells, allowing you to adjust the load. It is recommended to start with a weight of 1.5 kg. Optimum working weight - 2 kg. For trained - from 2x - up to 4 kg.

The use of heavy dumbbells (more than 4 kg) can lead to muscle sprain and tears of tendons and ligaments (dumbbells can be replaced with sandbags, or plastic water bottles). Exercises with additional weight belong to the category of basic (strength) and have the greatest impact on the state of muscle tissue.

I. p. - legs shoulder-width apart, torso tilted forward at 45 degrees, arms with dumbbells bent at the elbows and brought to the stomach:

as you exhale, extend your straight arms behind your back and pause for 3-5 seconds;
exhale and return to the SP;
two sets of 15 repetitions (2x15).

Upright stand, arms with dumbbells lowered:

while inhaling, lifting dumbbells to the chest;
on the exhale, return to the ip;
2x15povtorov.

I.p. as in control 1:

inhaling and lowering the hands to the knees;
exhale and return to ip;
2x20 repetitions.

Push-ups with one hand:

ip - lying, focusing on dumbbells clamped in fists;
raising the body inhale, lowering as you exhale;
when lowering one hand comes off from the support and presses against the chest, then put in the support;
change of hands;
2x10 repetitions.

I.p. - straight stand, legs at shoulder level, arms with dumbbells lowered and slightly bent:

spread arms to shoulder level;
return to ip;
repeat 3x5-8.

I.p. standing, arms bent in elbows under 90grad., palms are facing each other:

dilution and flattening of hands only due to movements in the shoulder joint;
repeat 3x5-8.

I.p. - also:

bending and unbending arms with dumbbells, to touch shoulders (palms up);
only elbow joints are involved;
repeat 3x5-8 times.

I.p. - standing, feet shoulder-width apart, arms with dumbbells spread apart, palms down:

circular movements with a small amplitude;
the same from the "palm up" position;
do 10 repetitions.

I.p. - half-seated, arms lead to the knees and slightly bent:

spread your arms to the sides, straining your back muscles and triceps as much as possible;
return to ip;
do 3x10 times.

Leaning hands with leg support to a chair:

bend the knee of the left leg and focus on the chair;
left arm straight, also rests on the chair;
the body is tilted parallel to the floor;
the right arm is bent so that the dumbbell is located at the level of the hip joint;
blades flattened, abdominal muscles tense;
extension of the arm with the dumbbell back to the level parallel to the floor (the elbow remains slightly bent in the final phase);
return to the original position;
make 3 sets of 10-12 times with the left and right hand.

I.p. - sitting on a chair, hands with dumbbells raised up above his head, palms look at each other:

put your hands behind your head, bending your elbows;
return to ip;
repeat 3x10.

Imitation boxer punches:

ip - legs wider than shoulders, slightly bent; arms with dumbbells bent at the elbows and brought to the shoulders.
the removal of the right arm forward with the abstraction of the left shoulder back;
return of the right hand and similar movement with the left hand;
up to 20 repetitions.

I.p. - lying on a bench, arms with dumbbells stretched up above your head:

slowly bend your elbows;
to projectiles behind the head, before touching the bench and pause;
straighten your arms and return them to the SP;
do 8-10 repetitions.

I.p. - lay on your back, put your hands on the floor and spread to the sides:

slowly raise and lower the arms vertically to the floor;
put your hands in ip;
run 10 times.

The final phase of the workout: recovery exercises

As well as a warm-up, the final part of the training is an indispensable element of any training method. Exercises for stretching, relaxation and restoration of breathing will help relieve pain and muscle tension.

We have selected for you the following relaxation exercises after a workout for the back and arms.

"Smack":

raise your arms above your head, palms in the "lock". Stretch, bending your back;
palm in the "castle" behind. Stretch, raising hands up.

"Shake":

raise strained arms up. The palms are tense, the fingers are closed and tense;
alternate relaxation: weakness in the hands, then in the forearms, bending with a sharp falling motion of the elbows, and in the shoulder girdle, throwing the arms down with simultaneous tilting of the body and full exhalation.

Walking on the spot:

walking with breathing control - deep breath and the same deep breath, with a gradual transition to the usual respiratory rhythm.

The frequency and duration of classes - 3 times a week for 30 minutes. The first visible results - no earlier than 2 weeks of regular training.

All the proposed exercises are available to learn and are performed at home.

"Connected by one chain"

Losing weight after the “strong-willed” diets of the hands did not bring moral satisfaction - the skin became flabby, the muscles sagged. It is this “effect” that gives a one-sided approach to the task, which requires adherence to the “balance of interests” of the organism.

An integrated approach that provides "balance" is the need to combine a balanced diet (not to be confused with "hunger strikes") and regular exercise aimed at a specific muscle group (in this case, the muscles of the upper shoulder girdle and forearms).