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What will help to make hands thin?

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All women dream of having beautiful legs, a waist and hips, while often forgetting about the appearance of their hands. But it is not the hands that attract the last attention, especially when it comes to the summer period, when light and open clothes prevail in the wardrobe. To become a proud owner of beautiful and slender hands is quite simple, for this you need to perform special exercises and adhere to a special diet. If everything is done correctly, then after a fairly short period of time, the pens will be transformed and begin to rive the admiring glances of passers-by.

Popular exercises

To remove excess fat from your hands and make them slim and beautiful, you need to combine fat burning exercises and strength movements. Before each workout, it is necessary to carry out a warm-up that will help to warm up the muscles and prepare them for the next load. For warming up, you can use 2 simple exercises.

1) It is necessary to stand upright and put your feet shoulder width apart. In this position, you should begin to rotate your hands forward and backward. You can do several sets of 15 rotations per arm.

2) 30 jumps on 2 legs on toes, hands should be rotated intensively, simulating work with a skipping rope.

After that, you can already proceed to core exercises.

  • The most popular exercises for transforming hands are push-ups. It’s worth starting with push-ups from the wall. This exercise is quite easy, you just need to stand in a step from the wall, rest against it with your hands (at chest level) and connect the feet together. When the desired position is taken, you can begin to perform push-ups, while the heels should not come off the floor. At least 3 approaches should be done 15 times.

Over time, you can begin to do push-ups in a sitting position and off the floor. It should be noted that push-ups from the floor are the most effective. In this case, you need to put your hands shoulder-width apart and start push-ups, dropping as low as possible. In order to achieve beautiful hands, you must do at least 50 push-ups from the floor.

  • Triceps push-ups are also a very effective exercise for slender arms. To perform this exercise, you need to sit on a chair, rest your palms on the seat and hang your buttocks down. In this position, you need to start to go down and go up. 20 such exercises will be enough.
  • Exercises with dumbbells are very popular - you need to pick up dumbbells and slowly sit down until your hips are parallel to the floor. In this position, you should begin to slowly bend and unbend your arms at the elbows, while the forearms should be pressed to the body. Such an exercise is done at least 20 times, holding the squat.

Food for beautiful hands.

In order to achieve beautiful and fit arms, it is not enough just to perform exercises, it is also very important to eat right.

  • If you want to get rid of excess fat on your hands, you should abandon flour and sweet foods.
  • Coffee and carbonated drinks should be replaced with fresh juices and purified water.
  • Products containing a large amount of vitamin A (tomatoes, peaches, green peas, apricots) are very useful for hand beauty.
  • The main product in many hand diets is rice.

If you adhere to all of the above rules, then after a short period of time the pens will become noticeably slimmer and more beautiful.

How to make hands thin, if the reason for their fullness is excess fat

It is impossible to get rid of interfering centimeters without a diet. Exhausting yourself with hunger is not necessary - reduce your daily calorie intake by daily taking at least 100 kcal from the diet. For the duration of the diet, your menu should not exceed 1600 kcal per day. For this time, exclude the following products:

Increase the intake of fish, dietary meat, fruits and vegetables - they have a lot of useful elements and few calories

Drink at least 1.5 liters of fluid daily. Then the metabolism will accelerate, and the feeling of hunger will annoy less often.

How to make hands thinner if muscle is to blame for excess

Overdid it in the gym and gave the hands an extra volume? Start to gradually reduce the working weight of the weights you worked with. To make the muscles shrink, rather than being replaced by fat, increase the number of sets by doing biceps exercises. Pay more attention to cardio training - running, jumping, cycling. Such physical activity speeds up the metabolism and reduces muscle mass. This means that the muscles will not disappear completely, but will become more prominent and less voluminous.

Exercises that help make your arms thinner

Gymnastics aimed at strengthening the shoulder girdle will tighten your arms and make them thinner. A nice bonus will be the transformation of the chest, which will be ensured by muscle development. For the exercises you will need light dumbbells or 2 identical plastic bottles filled with water:

  1. Spread your arms to the sides and make circular movements, gradually increasing the trajectory.
  2. Bend your elbows at chest level and jerk, trying to connect the shoulder blades.
  3. Raise the weighting agents up for 10−20 seconds, return to its original position.

Exercises are performed 15-20 times, with each training the number of repetitions increases

The weight of the dumbbells should be comfortable so that the muscle tension is felt, but after training they did not hurt.

Diet and a set of special exercises help to make hands more feminine, attractive. It is easy to maintain the achieved results - do not overeat and do not neglect physical activity. Then both the whole body and hands will be in order!

Part 1: Observe the duration of the workouts and the intervals between them

  • If it is difficult for you to change the intensity of the exercises, you can insert several minutes of exercises on the elliptical trainer, treadmill, exercise bike between the main exercises. In addition, if possible, you can run for a minute or swim.

Part 2: Weight Loss Exercises

  • Jump on the rope. Such jumps create a large shock load, which helps to burn a significant amount of fat, and movements of the hands when turning the skipping rope contribute to the training of the muscles of the hands. Perform at least 3 sets of 20 seconds each (increase their duration to 1 minute over time) with short rest breaks.
  • Focus on crouching. I. p. - standing upright, arms raised up. Lower your hands in front of you, make a jump to the push-up position. With the next jump, squat down, then rise and raise your hands. Perform this exercise 3 times, relax between sets. For greater effect, you can push up in the middle of the exercise.
  • Jump in place with legs and arms spread wide. And remember, the longer the breaks between exercises, the fewer calories will be burned.

Part 3: Power loads

  • Learn the right technique for strength exercises so as not to damage the spine

  • Very good position - lying on his back on the floor, bending his knees. Performing exercises in this position for biceps, triceps, shoulders and chest, you can adjust the power load. In addition, this position "spares" the back and joints.
  • Sitting on the fitball. In this position, the torso works very well.
  • Standing, spreading her hips. Bend your knees slightly to reduce stress on the joints. In this position, the legs, torso and upper body are actively working. An even greater effect can be achieved in a squatting position or with a lunge.
  • You can stand straight, legs together socks apart. Then rise on toes, holding heels together. Try to do weight lifting exercises in this position, especially with biceps loads.

Part 4: train your muscles

  • Take, for example, dumbbells, turn your hands with your palms up and spread your arms to the sides by 45 degrees. Try not to rest between sets for a long time.
  • Perform 10 incomplete arms up and 10 incomplete lowerings. Do not hold your hands in any position, perform actions continuously. This exercise helps improve muscle condition.
  • Push up. Put your hands a little wider than your shoulders. Slowly squeeze 10 times as low as possible and another 10 times quickly, but not very low.
  • Take dumbbells and put your hands on your shoulders. For a minute, push your hands alternately upward, while the body should not move. Repeat this exercise, alternately pushing your hands forward.

  • Do push-ups with your hands clasped. Put your hands a little lower and narrower shoulders. Try also to press the back of your hands to your chest. Slowly squeeze 10 times as low as possible and another 10 times quickly, but not very low.
  • Vertical push ups. For them you will need a bench. Sit on it, put your hands on the bench, legs forward. Lift the pelvis, lower the body below the bench and lift it back, while the load should be on the muscles of the hands. Perform 2-3 sets of 10 times. This exercise can be complicated by lifting one leg, while the pelvis should remain motionless.
  • French Triceps Bench Press. Lunge. Hands with dumbbells spread apart. Raise your hands a little back. Do this 10 times, hold them a little back (as long as you can stand) and bring your hands together. Then, keeping your elbows behind as high as possible, bend your arms.

  • Stretch your arms with dumbbells in front of you. Turn your hands as if pushing the doorknob. Slowly repeat the exercise 10-20 times.
  • Mahi hands. I. p. - feet shoulder width apart. Squat down. Keep your hands with dumbbells in front of you, take your arms back, try to bring your shoulder blades together. Repeat 10 times. After that, turn your hands away from each other 10 times. Perform 2 sets of each exercise.

  • Very good position - lying on his back on the floor, bending his knees. Performing exercises in this position for biceps, triceps, shoulders and chest, you can adjust the power load. In addition, this position "spares" the back and joints.
  • Sitting on the fitball. In this position, the torso works very well.
  • Standing, spreading her hips. Bend your knees slightly to reduce stress on the joints. In this position, the legs, torso and upper body are actively working. An even greater effect can be achieved in a squatting position or with a lunge.
  • You can stand upright, legs apart apart. Then rise on toes, holding heels together. Try to do weight lifting exercises in this position, especially with biceps loads.

We hope you found in the article how to make hands thin and beautiful suitable exercises and soon your pens will be perfect.

In conclusion, watch a video of how to make your hands thin:

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