How to lose weight by hand: dietary guidelines, proper exercise and massage
How to lose weight by hand: dietary guidelines, proper exercise and massage

If you dream of graceful, but strong and fit arms, it will not be enough to limit yourself to sports alone.

Each of us has a body area that is especially difficult to lose weight. If this is the area of ​​the hands, it is necessary to adjust the diet and do special exercises.

Nutrition rules

In most cases, excess fat around the arms indicates that there is excess body fat in the body as a whole. As a rule, fat deposits begin to be deposited first on the abdomen and thighs and only then on the arms. With weight loss, the process is reversed.

Therefore, starting a weight loss program, it will be quite easy to regain the beautiful shape of your hands. But to achieve this, you need to make an effort, and above all - to correct your diet.

Food Diary: It will help you keep track of what foods you eat throughout the day and change your eating habits. Each evening, write down what you ate during the day, what snacks were and how many times. Very soon you will see that almost every meal is accompanied by the use of unnecessary products (starchy foods, sweets, potatoes, white bread, mayonnaise, instant food, etc.).

food rules

Give up high-calorie snacks, late meals, a lot of sweets, flour, alcohol and fatty foods.

Give preference to lean meat, granular cottage cheese, lean fish, vegetables, and cereals. Do not forget that your menu should contain a sufficient amount of protein, because it is with its help that fat deposits are converted into a beautiful muscle relief.

Drinking regimen: Say "no" to sugary carbonated drinks, packaged juices, coffee and cappuccino - instead drink 1.5-2 liters of pure water per day (in small portions).

Lifestyle: give up bad habits. Smoking and excessive alcohol consumption cause metabolic disorders, intoxication of the body and contribute to the appearance of an "orange peel", including in the area of ​​the hands.

Physical exercise

To get rid of body fat in the arms, get at least 150 minutes of moderate to 70 minutes of vigorous aerobic exercise (evenly distributed throughout the week) per week. For example, if you live in a multi-story building, you can practice climbing stairs - this practice will help you burn up to 400 calories in a 30-minute "session".

strong girl

Jogging is another very effective cardio exercise, which allows you to burn about 380 calories in 30 minutes. Swimming is a great way to get rid of excess fat on your arms.

Exercises to help reduce arm volume

There is a common myth that strength exercises will greatly increase the muscles in the arms, while the fat will remain in place. This statement is wrong. With any strength exercise, fat is burned, and the arms become much more prominent. Therefore, do not be afraid to pump muscles to a masculine relief - this cannot be done at home. Feel free to start the following exercises.

  • Push ups

Start push-ups slowly and in small sets. You can do this exercise on your knees - it is much easier to do push-ups, since the body weight is fixed not only on the hands, but also on the knees. After the muscles of the arms get stronger and stronger, you can safely move on to the traditional method of push-ups.

  • Dumbbell Exercises

To begin with, try to lift small weights. Dumbbells weighing 1-2 kg are suitable for this task. Weight lifting exercises can be anything.

  • Twists

Stand up straight and spread your arms wide to the sides, as if you want to hug someone. Keep your arms straight, palms down, and then twist them so that your palms face the ceiling. Then twist your arms in the horizontal axis to the other side, until your palms are again turned towards the ceiling. Repeat the exercise 10-15 times.

  • Scissors

Stand up straight, take dumbbells and stretch your straight arms in front of you. Cross straight arms so that the right hand is on top of the left. Then spread your arms to the sides and again wrap your hands. Only this time, the left hand should be on top.

Actual Tips

Massage helps to burn fat on the hands. You can take a massage course in the salon or ask your loved one to give you a hand massage at home for a week. You will see, the effect will not be long in coming!

girl with bananas in her hands

Firming creams or lifting can help reduce the volume of your hands. But it is not worth hoping for a great effect only from cosmetics. Use them as a supplement to proper diet and exercise.

Take a contrast shower after training. At the same time, intensively massage the skin of the shoulders and forearms with a washcloth - this way you will contribute to an increase in the tone and elasticity of the skin of the hands.

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