Each of us has a body area that is especially difficult to lose weight. If this is the area of 200bthe hands, it is necessary to adjust the diet and do special exercises.
Nutrition rules for reducing the volume of hands
In most cases, the presence of excess fat in the arm area 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, having started a weight loss program, it will be quite simple to regain the beautiful shape of hands. But to achieve this, it is necessary to make efforts, and above all – to correct your diet.
- Food diary: it will help you keep track of what foods you eat during the day and change your eating habits. Every evening, write down what you ate during the day, what kind of snacks you had and how many times. Very soon you will see that almost every meal is accompanied by the use of unnecessary products (flour, sweets, potatoes, white bread, mayonnaise, fast food, etc.).Give up high-calorie snacks, late meals, a lot of sweets, flour, alcohol, and fatty foods. Give preference to lean meat, grainy 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 body fat is converted into a beautiful muscle relief.
- Drinking regimen: say no to sugary sodas, packaged juices, coffee, and cappuccino – instead drink 1.5-2 liters of clean water per day (in small portions).
- Lifestyle: give up bad habits. Smoking and excessive alcohol consumption cause metabolic disorders, and intoxication of the body and contribute to the appearance of “orange peel”, including in the hands.
Physical exercise
To get rid of fat accumulations in the arm area, you need to get at least 150 minutes of moderate-intensity aerobic exercise and 70 minutes of high-intensity aerobic exercise per week (evenly distributed throughout the week). For example, if you live in a high-rise building, you can practice climbing stairs – this practice will help you burn up to 400 calories in a 30-minute “session”. Running is another very effective cardio exercise that burns about 380 calories in 30 minutes. Swimming helps to get rid of excess fat on the arms.
Exercises to reduce the volume of hands
There is a common myth that strength exercises will greatly increase the muscles in the arms, and the fat will remain in place. This statement is wrong. With any strength exercises, fat is burned, and the arms become much more prominent. Therefore, do not be afraid to pump muscles for a male relief – this cannot be done at home. Feel free to move on to the next exercise.
- Push-ups: Start slowly and in small sets. You can do this exercise on your knees – it’s much easier to do push-ups since the weight of the body is fixed not only on the hands but also on the knees. After the muscles of the hands get stronger and become stronger, you can safely move on to the traditional push-up method
- Dumbbell Exercises: Start by lifting light weights. Dumbbells weighing 1-2 kg are suitable for this task. Weight lifting exercises can be anything.
- Twisting: 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 are facing the ceiling. Then twist your arms in the horizontal axis to the other side until the palms are again turned towards the ceiling. Repeat the exercise 10-15 times. Scissors: stand up straight, take dumbbells and stretch straight arms in front of you. Cross your arms straight so that the right hand is on top of the left. Then spread your arms to the sides and again overlap with your arms. Only this time the left hand should be on top.
Topical advice: massages, creams, and contrast showers
Massage helps to burn fat deposits on the hands. You can take a massage course in the salon or ask your loved one to give you a hand massage for a week at home. You’ll see, the effect will not keep you waiting!
Tightening creams or lifting will help to reduce the volume of the hands. But hope for a great effect only from cosmetics is not worth it. Use them as a supplement to proper diet and exercise.
After training, take a contrast shower. 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.
