How to tighten the back of the arms. What exercises to do for the hands so that the skin does not hang? Hand skin tightening procedures

Often after 50 years, a woman begins to be embarrassed to wear sleeveless dresses. The reason is in the untrained muscles of the hands, which sag ugly, forming a shapeless mass. Losing weight does not always solve this problem. After it, the fat will go away, but the skin will still sag. There are plastic and braces that help get rid of the problem. But how to rejuvenate the skin of the hands without surgical intervention at home?

Regular exercise and proper nutrition contribute to the rejuvenation of the body. But it will take time and patience.

Causes of sagging hands

Excess weight. Against the background of hormonal changes, a slowdown in metabolism, many women begin to get fat with age. Hands lose their former smartness.
Loss of elasticity. After 50 years, the body stops producing the required amount of collagen and elastin. Therefore, the necessary tightened skin frame.
Due to lack of training muscle is weakening.
After rapid weight loss, when it is possible to sharply remove the fat layer, and the skin remains hanging.

Some women and girls are afraid physical activity on their hands, believing that after that their shoulders will acquire male outlines. This is why the fit of the arms is overlooked. These fears are unfounded. In order for a woman to achieve such a result, regular hard training is needed.

There are effective, but simple exercises that are easy to perform at home, even for ladies over 50 years old. But before you start doing beautiful hands, it is necessary to get rid of excess weight. Otherwise, the result is impossible to achieve. Inflated muscle, covered with a fatty layer, will still look flabby.

What is the point of training?

Achieving the relief of the hands, they mainly pump three muscles:

deltoid - bring the limbs into action;
biceps - ensures the work of the elbow bend;
triceps - extends the arm.

Gymnastics for the hands is based on strength exercises using weights and stretching. Put away excess fat aerobic exercises (dancing, swimming, running, steppe exercises) will help. But training should be accompanied by proper nutrition.

How to balance training and nutrition?

To achieve the desired effect, it is important to find a balance between exercise and nutrition. The key to losing weight is eating fewer calories while eating healthy. The diet should be based on the following rules:

Forget fried and greasy.
Eat lean meats (turkey, chicken).
Do not drastically reduce the number of servings and do not reduce their size. Replace them with fruits and vegetables.
Eat more protein for breakfast.
Drink plenty of water.

Healthy food is one of the steps to rejuvenation. Especially after 50 years, when the body is prone to slagging.

Warm up

Even at home, you can exercise effectively. Before strength exercises, a warm-up is necessary. It will help warm up the muscles and avoid injury.

We rotate the hands for about 2 minutes.
Raise your hands up and reach for them.
Stretch your straight arms forward parallel to the floor and reach for them, spread them apart and stretch again.
Bend and unbend your elbows.

Now you can start the main exercises.

Hand exercises

We start with training biceps and triceps.

Biceps. We perform flexion and extension with dumbbells. We stand on our feet, shoulder-width apart and bent at the knees. We bring the shoulder blades to each other. We lower our arms along the body, then slowly raise them. The elbow is compressed. You need to repeat 15 times.
Triceps. Raise the dumbbell in one hand above your head, turning your palm forward. Then gradually bend and unbend the arm towards the head.

Push ups

With their help, not only the arms are pumped, but also the chest. You need to go down as low as possible, keeping a slow pace.

Classic push up. Take an emphasis lying down, fingers apart, hands shoulder-width apart. On the count of "one" we go down on the exhale, on "two" - we rise, take a breath. Elbows are located along the body, do not spread to the sides. If the exercise is difficult, you can make the task easier by resting on the floor not with your toes, but with your knees. Push-ups are best done at the beginning of the lesson and at the end.
french press. We sit on a chair straight, bend our knees. We take a dumbbell with two hands. The arms are slightly bent. We bend them at the elbows, directing the dumbbell behind the head. The bend at the elbow should reach 90°. The elbows are pressed to the ears. We accept the starting position. To increase the load, you can perform the exercise with one hand.
We lie down on a bench, feet are on the floor. We take dumbbells, bend our arms at an angle of 90 ° and raise them so that they are at the head. As you exhale, straighten your arms, while inhaling, we take the starting position.
Reverse press. With hands laid back, we take the edge of the bench. The pelvis is located at the level of the seat. The legs are bent at the knees. While inhaling, we gradually bend our arms, lower the body until the shoulders are parallel to the floor. Hold on for a few seconds. As you exhale, straighten your arms. Elbows are always pressed to the body.

Upper Shoulder Exercises

These exercises help not only to remove sagging skin of the hands, but also to strengthen the chest and shoulders. Each exercise should be done in three sets. To begin with, you can take dumbbells weighing 1 kg, gradually increasing the load to at least 3 kg.

Raise your hands, spread them apart. The palms are looking down. Describe small circles. Repeat 10 times. Then turn your palms up and do 10 more rotations.
We stand on “soft” legs, arms extended along the body. Bring them together, and then slowly part them to the sides, lifting them to shoulder level.
Put your hands to the sides, palms up. Begin to bend them at the elbows towards the shoulders. Do 10 times. In addition to the biceps, the back is also strengthened.
Arms bent at the elbows, spread apart. Raise them up to full extension of the elbows. Do 10 times, repeat two more sets.
Connect your hands above your head, turning your palms towards each other. Slowly lower them over your head.
Standing on half-bent legs, bend your elbows slightly and spread them apart, raising them to shoulder height.

Stretching

Raise right hand up, bend it at the elbow. The palm should be behind the back. It is easy to press on the elbow with the left hand, directing it towards the back. Stay in this position for 3 minutes. Repeat the same with the other hand.

One of the most ridiculous and unpleasant feelings is when your hand continues to “wave” goodbye to someone after you have already stopped moving it. If this feeling is familiar to you firsthand, then you will understand how important the topic we have raised today is.

So, if you have flabby arm muscles and your skin hangs down like bat wings, this is very unpleasant and ugly, and you definitely need to get rid of such a disgrace. The main thing is to sincerely want this and tune in to the result, and we will tell you how to do it as quickly and efficiently as possible.

How to tighten arm muscles #1. Hand circles: Let's start the battle for toned and beautiful arms with this simple but effective exercise. Starting position - standing, feet shoulder-width apart. Raise your arms to shoulder level and spread them out to the sides. Begin to rotate your arms in a clockwise direction and try to ensure that the movements are dynamic and the muscles tense. Change the direction of rotation after 30 seconds. Keep doing this exercise with a periodic change in the direction of rotation for several minutes - until you feel a burning sensation in the muscles. If this exercise is easy for you, pick up dumbbells of the appropriate weight.

How to tighten arm muscles №2. Reverse push-ups: starting position - sitting on the floor, hands down along the line of the hips, palms on the floor, fingers looking in the same direction as the toes. We tear off the buttocks from the floor, in this position the emphasis is on the hands and feet. On inspiration, we bend our elbows and lower the buttocks to the floor, but do not touch it, while exhaling we straighten our arms and “push” the body up. Elbows should be bent at an angle of no more and no less than 90 degrees. Repeat the exercise for a minute or more - until the muscles burn.

How to tighten arm muscles No.3. Pulsating Pyramid: Starting position - standing or sitting on a fitball, arms extended forward and folded together, stomach tightened, back straight. Bend your arms at a 90-degree angle and begin to make quick pulsating movements with them up and back. Do not lower your arms, bending them at an angle of less than 90 degrees, make sure that they are tightly pressed against each other. To enhance the effect, hold a weighted Pilates ball between your elbows. Repeat the exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles No.4. Triceps Sliding Pushups: Starting position - on all fours, palms rest on plastic plates or rags (here it is important that the surface under the palms is not rough for a smoother glide). On exhalation, we begin to smoothly move the straight right arm forward and to the right as far as possible, the left arm is pressed to the side and smoothly bends at the elbow to an angle of 90 degrees. On exhalation, we return the right hand to its place, vigorously straightening left hand. Repeat the same on the other side. During the exercise, the body is tense, the stomach is pulled in, the hips do not “sag”.

Do this exercise for a minute or until a burning sensation appears in the muscles.

How to tighten arm muscles №5. Squat Arm Rotation: starting position - legs wider than shoulders, knees bent at an angle of 90 degrees, buttocks lowered as if you were sitting on an invisible chair. The back is straight, the stomach is tightened, the weight of the body is transferred to the heels. The palms are clenched into fists and are in front of the face. Raise your arms bent at the elbows to the level of your forehead and begin to rotate your fists clockwise as quickly as possible, while the elbows “look” to the sides. Rotate the minute clockwise and the minute in the opposite direction. We perform the entire cycle until a burning sensation in the muscles appears.

How to tighten arm muscles №6. Push-ups "from the shoulders": Starting position - stand face down, leaning on straight arms and legs, the pose resembles an inverted "v." As you exhale, begin to bend your elbows, moving your body weight onto your hands, try to lower your forehead to the floor as low as possible. As you exhale, straighten your arms with a springy movement.

Sagging skin on the hands indicates the absence of muscle tone and the presence of fat deposits in this area. If you are shy loose skin on the hands, this problem interferes with the choice of clothes and gives rise to complexes, then isn’t it time to tune in to positive changes and work to ensure that your hands take on a fabulous shape?

There is not a single recipe that would allow you to restore muscle tone hands quickly. Only regular training aimed at building muscle mass, aerobic lead and healthy eating can bring you closer to your goal. Knowing how to remove sagging hands, you just have to start acting.

Balance training and nutrition

It is important to understand that it is not enough just to lose weight for your hands to have an attractive shape. In volume, they may be thin, but the skin on them will still look flabby. Only a balance between training and overall weight loss can give a tangible result.

There are many ways to lose weight, but they all come down to one rule - reducing calories and eating healthy. If you want to lose excess fat, including in the arm area, then follow the following dietary rules:

Do not eat fatty and fried foods;
Include lean meat (chicken, turkey) in your diet;
Do not drastically reduce portions, just eat more vegetables and fruits;
Do not skip breakfast, let it be rich in protein foods;
Drink plenty of water.

How to burn excess fat from your arms

Aerobic lead is one of better ways get rid of excess fat. You can grow as much as you want muscle mass, but if the muscles are covered with a ball of fat, then the skin on them will still look flabby and unattractive.

Effective Forms aerobic exercises - running, swimming, dancing. An adult needs 150 hours of moderate aerobic exercise per week, or 75 hours of intense aerobic exercise. exercise.

Warm up

Arm training, like any other, begins with a warm-up. A complex of simple anticipations will allow you to warm up and prepare your muscles for exercise. If you start exercising right away, you can clog the tissues, which will not lead to anything good.

Warm up before arm exercises:

Rotate your hands for two minutes;
Raise your arms above your head and stretch up;
Spread your straight arms parallel to the floor to the sides and stretch;
Bend your elbows.

Triceps and biceps

muscles upper limb divided into muscles of the shoulder and forearm. The first, in turn, are divided into two groups - flexors and extensors. In order for the arm to take on a beautiful shape, you need to focus on training the biceps (biceps) and the triceps of the shoulder (triceps).

The easiest way to strengthen and pump up the biceps, as it is a very developed muscle. The simplest lead for her is bending her arms. This exercise is done with dumbbells.

Stand with your feet shoulder-width apart, bend your knees slightly and bring your shoulder blades as close together as possible. Then lower your arms along the body and slowly raise them, squeezing at the elbows. This exercise should be repeated 15 times.

Triceps strengthening exercise: Grab a dumbbell, raise your arm above your head and turn your palm forward. This is the starting position. Then slowly bend and unbend your arm in the direction of your head.

In the same way, you can extend your arms back. Stand with your feet hip-width apart, straighten your arms and pull back. Raise them and lower them to the level of the body. But don't go ahead.

Push ups

One of the most simple exercises but very efficient. Thanks to push-ups, not only the muscles of the arms swing, but the chest is also strengthened. Start at a slow pace. Be sure to go as low as you can.

Another exercise that is the opposite of push-ups. Lie down on the floor, straight outstretched arms lift them at chest level, lower them towards you, bending at the elbows. Make sure your elbows are pointing to the sides. Similar to lifting the barbell in the gym.

Hand exercises

Below, there is a set of exercises for the arms, as well as for the chest and shoulders, which will effectively strengthen the muscles of this part of the body, tighten the skin and reduce volumes. Use 3 kg dumbbells for training. Each exercise should be done in three sets.

Exercise 1.

Spread your straight arms to the sides with your palms down and, holding them in this position, do circular motions with small diameter. Do ten reps, then turn your hands palms up and do 10 more reps. Do not forget to breathe properly, you need to exhale with effort.

Exercise 2.

Slightly bend your knees. Arms extended along the body, fold in front of you and slowly spread them apart, raising them to shoulder level. Try to focus as much as possible on each exercise, feel how your muscles tense up, breathe properly.

Exercise 3

Spread your arms out to the sides with palms up. Squeeze them at the elbows in the direction of the shoulders. This classic exercise on the biceps, which in addition works out the muscles of the back. Do three sets of 10 reps.

Exercise 4

Spread your arms to the sides, bend at the elbows, palms forward. Raise your arms up, fully extending your elbows. Do three sets of 10 reps.

Exercise 5

Bending the arms behind the head. Place your hands over your head with palms facing each other. Lower your closed hands behind your head. The number of repetitions and approaches is standard.

Exercise 6

Take a semi-squat position. Spread your arms slightly bent at the elbows to the sides to shoulder level. Maximize each muscle group involved in this exercise. Feel how the triceps are strengthened, the back muscles are being worked out.

Important!

These exercises will help you pump the muscles of the arms and back, tighten the skin, and remove excess fat. Regular repetition of the complex guarantees results, but do not forget about proper nutrition. Have realistic expectations and love your body, then you will succeed!

Inexpensive supplements for slimming arms

In order to speed up the effect, you can additionally use substances that speed up and normalize metabolism. This is a time-tested liquid chestnut and Tibetan Chang-Shu tea. They cost about the same and have the same effect.

Often women, trying to give their body sporty look, spend a lot of effort on exercises for the press, hips, buttocks. At the same time, hands are practically not trained. Due to the fact that little attention is paid to them, the muscles become weak, and the skin begins to sag.

To make everything look harmonious, equally taut in all places, you should take care of the aesthetic appeal of the hands. To this end, you can perform various exercises, carry out wraps, massage, take baths and rub various oils. However, it is worth remembering that there are restrictions during lactation.

Read in this article

Women face this problem different ages and physique. Scientifically, sagging skin on the hands is called ptosis. There are the following factors influencing the occurrence of this problem:

Age changes. As a result of aging, the skin loses elasticity due to a decrease in the concentration of collagen and tissue fluid in it.
Hormonal changes. Arise as a result of the use of drugs aimed at its stabilization, therapy of past diseases of the reproductive system. Also, a hormonal surge occurs during pregnancy, breastfeeding.
Rapid weight loss. Due to the fact that there is a sharp decrease in body weight, the skin does not have time to tighten.
Wrong care. The skin can sag due to the abuse of the solarium, prolonged exposure to direct sunlight.
Heredity.

Before you start training aimed at strengthening the muscles of the hands, you should pay attention to other means. Of course, intensive exercises are most effective, the result obtained with their help will not be long in coming. But before you run into gym, you should start by following the general recommendations:

You need to drink enough water per day. The optimal volume is 2 liters. The liquid helps to “remove” excess fat and does not allow it to accumulate.
You need to eat right. Fast food, sweets, flour - all this will have to be limited, but it is better to exclude it altogether. It is clear that you still want to eat something delicious. Finding an alternative is pretty easy. Sweets are replaced with dried fruits - raisins, dried apricots, prunes. Of course, rarely anyone after childbirth with breastfeeding begins to eat such food, but it is worth remembering that the child may be allergic even to dried fruits.
It is advisable to start exercises after the birth of the baby in consultation with the doctor. For example, after a cesarean or if there are stitches, it is better to postpone classes for a couple of months. At natural childbirth you can start training literally from the third day. However strength exercises it is better to leave until the body is completely restored. Give preference first light gymnastics and workouts.

Before starting workouts, it is important to remember that they should be repeated regularly. If you take too long breaks, then all efforts may be in vain.

Coaches recommend combining different kinds physical activity. This is necessary for the uniform and full development of the muscles. If the base training is stretching exercises, then you can perform the program at least every day. When more attention is paid to power loads, then exercise should be repeated no more than three times a week.

Do not expect that after the first workout, the arms will become noticeably taut. In order for the result to become really noticeable, the skin to become elastic, and the muscles to get relief, you need to persevere with the exercises. Tangible changes will appear after two weeks regular classes sports.

Arm lift exercises at home

most efficient and fast way get rid of sagging skin and flabby muscles - intense training. In this case, it is not necessary to go to the gym every day, you can do the exercises at home on your own. Ideally, it is better to postpone them until full recovery after childbirth. After all, even wearing a baby is already gymnastics for mom's hands.

Preparation

Before doing exercises for the hands, you need to do a warm-up. This will help to warm up the muscles of the whole body. The following exercises are performed as warm-ups:

Rotation of the hands towards and away from oneself, then the same is done only with the attachment of the elbows, and then the shoulder joint.
Jumping on toes with rotation of the arms at the elbows, as is done on a skipping rope, 30 times.
Everyone familiar with physical education exercise "mill". Leaning the body forward, keeping the back straight, swing to the side with the left hand right leg, while taking the second back, and vice versa. Do 30 times.

When the muscles have warmed up and the blood has rushed to them, you can begin to perform the main part of the workout, aimed at tightening the skin on your hands.

Dumbbell exercises

One of the most effective and at the same time difficult are exercises with weights. Dumbbells are best for doing them at home. If they are not at home, small bottles filled with water will do. You need to start with a small weight. When fatigue from exercise is significantly reduced, the load can be increased. The complex is as follows:

First exercise. Take dumbbells or weights, stand up straight. Hands are pressed to the body and bent at the elbows at an angle of 90 degrees. During the exercise, press them tightly. Alternately unbend one, then the second arm. Repeat 20 times (10 each).
Second exercise. Lean forward a little, the back should be straight, you can not slouch. Bend your arms at the elbows and take them back. It is important to observe correct position, the shoulder blades should be sufficiently shifted. Alternately unbend the right and left arms, repeat 10-15 times for each.
Third exercise. Straighten up, legs apart a little. Raise one arm up, then bend it at the elbow and lower it back behind the head, straighten it again. The back should be straight. Run 10-15 times for each hand.
Fourth exercise. Hands are located along the body. The stomach is drawn in, the back is straight. Raise your arms to the sides, while the shoulders should not move. Run 20 times.
Fifth exercise. Stay in the same position. Only now the lifting of the hands is performed not to the sides, but in front of you. Run 20 times.
Sixth exercise. Change position, lie on your back. One hand, which contains a dumbbell, is raised up, the elbow is looking to the side. The second is extended along the body or lies on the stomach. Bend the arm with dumbbells at the elbow and press it to the opposite shoulder. Repeat 15 times for each.

It is better not to do training from such a set of exercises too often, three times a week will be enough. At the same time, do not forget about the regularity and try not to miss the days on which, according to the plan, sports should take place.

Without dumbbells

To train the muscles of the hands and get rid of sagging skin, it is not necessary to use a weighting agent. The complex can be as follows:

- Exercise one. Position - emphasis sitting. Hands laid back, palms facing forward. The knees are bent, the pelvis is slightly raised above the floor. The back should also be kept straight. Bend and unbend your arms, touching the floor with your pelvis. Repeat 15-20 times. At the end, straighten your arms and the whole body, hold out in this position for about 20 seconds.

It is not necessary to perform this exercise while sitting on the floor, you can lean on the edge of a sofa or chair. In this case, you just need to lower the pelvis, while the elbows form a right angle.

Exercise two. Position - emphasis lying, legs bent at the knees and crossed among themselves. Perform 15 push-ups, while the elbows should be pointing straight back. It is important to keep your back straight.
Exercise three. Position - standing, feet shoulder width apart. Hands raised to the sides, elbows bent at an angle of 90 degrees, palms turned forward. The back is straight, the stomach is drawn in. Hands go down, while the forearms remain in place. Repeat 10-15 times.
Exercise four. The position is the same as in the previous exercise. Hands raised to the sides, elbows straightened. You should feel tension in your muscles. Perform small rotational movements with straight arms, first forward, then back. You should not do a wide swing, the exercise should be performed at a fast pace. Repeat 15-20 times.
Exercise five. Tilt your torso slightly forward, keep your back straight. Hands are straightened in front of you, tense. The palms are clenched into fists. Bend your elbows at an angle of 90 degrees, pull back as far as possible, bringing the shoulder blades together, return to the starting position. Repeat 10-15 times.

Watch the video about arm lift exercises:

Folk remedies for muscle tightening for women after childbirth

Sometimes in cases with sagging skin on the hands, you can do without strong physical exertion. It all depends on how severe the problem is. If sagging skin was noticed at the very beginning of its appearance, you can do without folk remedies no exercise. They are also suitable for prevention.

Wraps

This is one of the most effective and fast-resulting manipulations. The procedure is carried out in beauty salons, but can easily be performed at home. One thing when breastfeeding is to consult a doctor so as not to accidentally disrupt lactation and not provoke allergic reactions for both mother and baby.

Before proceeding to yourself, you need to take a hot shower. After that, a scrub can be applied to the problem area of \u200b\u200bthe skin. Wash off after two minutes. Now you need to prepare the mixture for wrapping. You will need the following ingredients: 50 grams of honey, 5 drops of citrus essential oil, 20 milliliters of fatty oil (olive, jojoba, grape seed). It is necessary to mix all the components in a water bath.

When the product is ready, you need to apply it on problem areas skin, gently rubbing and massaging. Wrap your hand in cling film to keep it warm. This is necessary to activate blood flow. After half an hour, remove the film, wash off the product. It is recommended to smear the skin with a nourishing cream after the procedure to avoid dryness.

The wrap should be repeated every three days to see the desired result. When progress becomes noticeable, it will be possible to limit yourself to once a week.

Massage

As a rule, this procedure is combined with wrapping and rubbing essential and fatty oils into the skin. Massage improves blood flow, normalizes muscle tone.

The procedure is simple: you need to stroke with two fingers in the direction from the elbow to the shoulder. Enough 15 minutes.

Another massage option is possible: with the help of vacuum jars. In this case, the forearm, where a skin problem has been identified, should be lubricated with a prepared mixture of oils. You need to perform the massage as follows: raise your hand up, make smooth movements with the help of a jar from top to bottom. The duration of the procedure is 10 minutes for each problem area.

Massage should be performed regularly, several times a week. After it is carried out, the skin reacts much better to other means, for example, creams, ointments, scrubs.

Scrub

This tool is very effective, because it has a positive effect on the condition of the skin in the body: its cells regenerate faster, and tissues are saturated with oxygen. This effect is achieved by removing old dead skin cells. The scrub also helps unclog pores.

It is better to carry out the procedure every day for best results. The scrub is available to anyone, sold in pharmacies and stores. You can make this tool yourself: mix salt, honey and coffee. The resulting mixture must be rubbed into problem area on clean skin after showering.

Herbs

Another effective remedy in the fight against sagging skin of the hands is baths using healing fees. They consist of various herbs that are beneficial for the entire body. Fees can combine a wide variety of elements: St. John's wort, nettle, chamomile, elecampane, birch buds and many others.

To prepare a herbal decoction, you should take 500 grams of raw materials for five liters of water. Pour boiling water over all the ingredients and let it brew for half an hour. After the broth must be filtered and used when taking a bath three times a week.

A big plus of such bathing is that the ingredients can be combined with each other in a variety of ways, it is not necessary to mix them all.

Oils

Usually used as an aid in massage. Just like herbal preparations, they can be prepared at home. The main ingredient is some kind of oil, while it should be quite fatty, for example, jojoba, olive, grape seed and others. Further, various ethers are added to it: lavender, citrus and coniferous plants, mint, geranium, etc.

The ratio should be as follows: for one hundred milliliters of oil taken as a basis, there are 20 drops of ether.

This tool restores skin elasticity, nourishes it. Rubbing oils also improves blood circulation, strengthens blood vessels and removes toxins from the body.

In order to quickly cope with the problem after childbirth and achieve the desired result, you should not focus on any one means of dealing with sagging skin on the hands. It is best to use everything in combination. The result will not make you regret the efforts spent: the whole body will become harmoniously toned, and it will be possible, without embarrassment, to wear an open dress even after childbirth.

Greetings to all fans healthy lifestyle life. We all want to have perfect figure, but often small aesthetic defects do not allow you to enjoy your reflection in the mirror. That is why today we will tell you what exercises to do for the hands so that the skin does not hang.

Through a series of simple but effective exercises performed at home, you can return the turgor and elasticity of the skin, emphasize the relief of the muscles. All that is needed for this is desire, a little effort, time and patience. Do it systematically, and in a month you will rejoice at the results achieved, and you will be able to replenish your wardrobe with open dresses, T-shirts and tops that you never dreamed of before.

We make a complex of trainings

Before looking for ways to solve a problem, it is necessary to find out the causes of its occurrence. Sagging skin on the hands may be the result of age-related changes, because the epidermis loses its former elasticity, and the cells secrete less collagen. However, this defect is also characteristic of young women. The factor can be fast weight loss or bad developed muscles upper body.

Tighten the skin on the hands after losing weight or in case of muscular dystonia There is only one way - regular exercise and sports. To work out the biceps and triceps, where the skin is flabby and the muscles are weakened, you need to exercise with dumbbells. It is important to choose the right weight. The optimal solution for girls, the weight will be 1-3 kg per arm.

You should start the lesson with a 10-minute warm-up. The main complex must include:

French bench press. To perform the exercise, you need to take a 5-6 kilogram dumbbell or “pancake” from the bar. You should lie on a gymnastic mat, bend your legs and place your feet as close to the buttocks as possible. We take the weighting agent in our hands, and we begin to smoothly take our hands up until we touch the dumbbells of the floor. We slowly return to the starting position. We repeat the exercise 2-3 sets of 15 times.

Push-ups - classic and reverse. With this exercise, you can work out not only the arms, but also the chest and back. It is ideal for pumping the upper part of the case. It is not difficult to perform a classic push-up - we take the position of the emphasis lying down, and by bending and unbending the arms at the elbows we lower and raise the body parallel to the floor.

Reverse push-ups are performed using a support. You need to stand with your back to the bench (chair, shelf) and rest your palms on it. We take 1-2 steps forward and begin to squat as low as possible. The emphasis is on the hands and heels. We perform 2-3 sets of 10 repetitions. This is an excellent exercise for tightening sagging skin of the arms, namely the triceps.

Triceps extension. This exercise helps against sagging skin in the triceps area. You need to stand straight, take a dumbbell with both hands and lift it up. In the starting position, the entire body is extended into a solid vertical line. It is necessary to bend the elbows, winding the dumbbell behind the head. The angle at the elbows should be 90 degrees. We perform 3-4 sets of 10 times.

Statics. Great for sagging skin on hands static exercises. You need to take dumbbells in your hands, stand straight, feet shoulder-width apart. We spread our arms to the sides so that they are in line with the shoulder. And we stand in this position for 1 minute. This is followed by a minute of rest and 2 more such approaches.

Plank. Also is . We become like in push-ups, we strain the abdominal muscles, in no case do we bend the lower back, we keep the whole body in tension and breathe slowly. We stand like this for 1-5 minutes, you can do up to 4 approaches in one workout.

With these exercises, you can make an excellent workout for pulling up your arms. You can also include some of them in a complex aimed at working out several muscle groups.

Additional rules and supporting measures

To increase the effectiveness of classes, it is necessary to combine strength exercises and aerobic exercise.

There are also a few simple tips that can improve the quality of classes:

you need to eat 1-1.5 hours before and after training;
you should review the diet, rely on protein foods and fiber;
drink a lot, a person needs at least 2 liters of pure non-carbonated water per day;
walk more on fresh air find an active hobby (dancing, swimming, tennis);
take a contrast shower;
give up bad habits;
devote time to massage and cosmetic procedures (scrubs, body wraps).

To control the result, first measure the volume of arms, waist, hips. Photos before the start of training will not be superfluous. By repeating the snapshots every month, you can visually track the changes taking place, what will become additional incentive and inspiration to continue training.