How to remove excess fat from the hands and shoulders at home exercise? Why fat is put on hands? How to easily and quickly remove fat from the hands and shoulders: training for hands, exercises, operation

A detailed article on how you can get rid of fat in the hands area with the help of exercise and nutrition adjustments.shoulders and underarms.

Fat on the hands is a problem that worries many girls and women. You can not wear a sleeveless dress, a vest, a T-shirt. Any clothing on straps or straps immediately betrayed treacherously full hands. Even a swimsuit because of this can sit ugly.

And what to say about the fashionable sleeveless sleeveless shirts for several seasons, which are perfect for summer, but are banned for women with full hands.

In this article we will try to figure out who and why usually suffers the fullness of the hands and what can be done about it.

those most fashionable blouses without sleeves

Why fat is put on hands?

To understand how to deal with fat in your hands, you first need to talk about the causes of fat deposits in this area. The most common causes are:

1. Genetic predisposition. You belong to the type of figure inverted triangle. This type of fat deposits appear first on the back, shoulders and arms. To the bottom, the figure seems to narrow, and the hips look very narrow compared to the shoulders.
2. Absence of motor activity. Most often it occurs in office and trade workers. Then, as a rule, a man gets fat not only in his hands.
3. Incorrect power. A large number of oily, sweet or otherwise salty foods can also trigger the appearance of fat deposits in the hands and not only.
4. Age. With age, the body begins to expend energy in a different way, the hormonal background changes. Fat can be stored in the most unexpected places: on the knees, on the elbows, on the shins. Including on hands.
5. Weak muscle tone of the hands. If the muscles of the forearm work a little, then most likely with age hands will look more and more flabby. Even with a small percentage of fat, your hands will look thick.
6. Well developed muscles. If a person is "in the body" and has developed muscles of the arms and forearms, then most likely his hands will look plump. This is because the fatty tissue, as it were, is superimposed on the muscular tissue, additionally increasing it.

Sometimes the cause of the appearance of fat on the hands can be several

Hidden, but a serious cause is a metabolic disorder in the body. Some diseases, such as endocrine system diseases, can provoke swelling and accumulation of fluid and fat in certain parts of the body. For example, on the hands or feet. If you lose weight, but your hands remain full - we recommend that you check the hormones of the endocrinologist and gynecologist.

Thus, of the seven common causes of fat deposits in the hands area, only one is uncontrolled. This is age. With this "problem" you can turn to a plastic surgeon, or to a cosmetologist. Other reasons can be eliminated by contacting a doctor, fitness coach, or by adjusting your lifestyle.

men can also suffer from fat deposits in the hands

How to remove excess fat from your hands at home with exercise?

To get rid of fat on the hands should be approached in a comprehensive manner. You should not only increase your physical activity, but also start controlling food. In order for your arms to become slender and graceful, it is necessary to alternate aerobic and strength training. The optimal options for exercises that you can do at home or in a gym with dumbbells, we now disassemble.

Exercise # 1 .Raising the arms to the sides.

1. Starting position - take the vertical position, feet shoulder width apart, hands at the sides, look forward.
2. Take a dumbbell in the hands of 1-2 kg.
3. Raise your hands to the sides, hold for 1-2 seconds in the extreme position.
4. Lower your hands.
5. Repeat the job.

Approaches need to do 2-3 for 10-18 reps in each.

Hand-to-hand exercise "

" Exercise # 2. Lifting the dumbbells to the biceps.

1. Starting position - take the vertical position, feet shoulder width apart, hands along the body.
2. Take 1 kg dumbbells in each hand.
3. Bend your arms at the elbow at the same time or alternately, as shown in the picture below.
4. Straighten your hands.
5. Repeat the job.

This exercise is recommended to perform in 3 sets of 8-12 reps for beginners. More experienced is to increase the number of repetitions and weight of dumbbells. You can perform the exercise both standing and sitting.

The plus of this exercise is that the biceps of the hands and forearms are involved - the body's favorite places for laying fat in the hands.

lifting dumbbells to the biceps

Exercise # 3. Lift the dumbbell with both hands behind the head.

1. Starting position - take the vertical position, feet shoulder width apart, hands along the body.
2. Pick up a dumbbell in 3 kg( adjust weight yourself).
3. Start your hands with a dumbbell by the head.
4. Raise and lower the dumbbell, straining the triceps.

Complete 2 sets of 10 repetitions. You must feel a strong fatigue in your hands, perhaps weakness. After doing this exercise, shake hands several times to relieve fatigue and regulate blood circulation.

Technique for performing the exercise

Tip! If you do not have dumbbells at home, replace them with bottles of water or sand.

Or use the instructions for making dumbbells yourself.

Dumbbells with your own hands

You have fat on your hands: how to get rid of fat on your hands without dumbbells - exercises

You can achieve perfectly slim hands without the help of dumbbells. To perform the exercises below, it will be enough to have a little patience, time, and also a bench or chair.

Exercise # 1.Push ups.

1. Starting position: the bar on outstretched arms. The arms are exactly under the breast.
2. Bend your arms in the elbows, drop a distance of 5-7 cm to the floor.
3. Bend your hands. Keep an eye on your elbows against your body.
4. Repeat the task, carefully following the technique.

Squeezing from the floor is considered one of the most difficult exercises for beginners. In particular, those who had never practiced sports before. In push-ups, the most important thing is not the number of repetitions, but the execution technician. In order to understand correctly, to what level it is necessary to fall, a brick or any other similar object is placed under the chest. During the exercise, you need to touch the breast to the bricks and climb.

the correct technique of push-ups

Also much depends on the position of the palms. The further they are from each other, the more tensed the muscles of the chest and less - the arms. The closer the setting of the palms, the more the load on the biceps. Now we are more interested in the biceps, so it is recommended to place your hands exactly under your shoulders.

Push-ups can be performed on all fours, if you can not get straight on your legs.

Exercise # 2. Reverse push-ups.

1. Starting position - put a chair on the floor and sit in front of a chair. Rise and grasp the edge of the chair with your hands. The legs may be straight, or bent at the knees.
2. Straighten your arms at the elbows and climb.
3. Then bend your hands and sink. The pelvis can not touch the floor at the same time.
4. Repeat the job.

You need to do 10 repetitions in one approach. Approaches make at least 2, and ideally 3. This is a very good exercise against sagging fat on the hands and flabby muscles.

Back push-ups from the bench

Exercise # 3. Plank.

1. Starting position - take a horizontal position and lean on your elbows, your back is perfectly even, your stomach does not sag.
2. You need to stand in this position for at least 20 seconds.

This exercise is known to many. It is one of the most loved and unloved at the same time athletes. To stay in this position for at least 30 or 60 seconds, you need to apply a huge amount of effort. Perform 2-3 sets of 20-40 seconds.we guarantee that after the first approach, if you do not have the experience of training, you will feel the taste of sweat and the desire to soon fall and finish it all. Nevertheless, you will have to try to achieve perfect hands.

Plank simultaneously helps to pump hands, front thighs, press, chest and buttocks.

The correct technique for performing the

. Here are a few more options for doing the same bar. All of them perfectly help in the fight against fat on hands. We recommend choosing 3-4 versions of the bar and performing them daily in 3-4 sets of 30 seconds.

Please note! The most important thing in the bar is the preservation of static.

variants of "lath"

How to remove fat between the arm and armpit: exercises for women

Oh, this treacherous wrinkle next to the armpit that occurs when you put on a bra. And nothing will hide it, except loose clothes. And if you put something on your head like a T-shirt, an open dress, a top, there's a wrinkle right here.

It's very difficult to get rid of it. She is even a very thin and slender girls. And it's not so much in muscle training, as in the condition of the skin and the way of life in general.

To get rid of this hateful wrinkle, which spoils your look in a swimsuit or underwear, there are special exercises. Also, do not forget to eat the right and healthy food, to temper, to use creams for the decollete zone.

Proper underwear can partially solve the problem, but it will not completely remove it.

Beautifully look in a swimsuit or underwear every woman wants

Exercise # 1. Push-ups with a wide setting of hands.

1. The starting position is the bar on straight hands. The palms are wider than the shoulders.
2. Bend your hands in the elbow joints, drop low enough.
3. Slowly straighten your hands.
4. Repeat the job.

Complete 3 approaches 10 times daily. Do not skip training to achieve the ideal result. It is allowed to perform push-ups from the knees.

So it is necessary to perform push-ups with a wide arm positioning

Exercise No. 2 ."Prayer".

1. Starting position - take the vertical position, hands join hands in front of each other.
2. Push your hands against each other. The muscles of the arms and chest should be tightened.
3. Hold on to this pose for 10 seconds.
4. Relax your hands, but do not lower them.
5. Repeat the job.

Do 5 to 10 repetitions of this exercise. This is the main exercise in combating wrinkles in the armpits. It is recommended to perform a full cycle in the morning and evening. After 3 weeks, the wrinkle becomes noticeably smaller.

Performing the "prayer" exercise

Exercise # 3 ."Scissors".

1. Starting position - take the vertical position, feet shoulder width apart.
2. In the hands, take 1 dumbbell for 0.5-1 kg.
3. Straighten your arms in front of you, keep the brush next to each other.
4. Begin to do "scissors" with your hands: quickly change the position of the hands( first one from above, then the other).

The exercise usually takes one minute or more, depending on your preparation. Then take a break of 30 seconds and repeat the task. Total approaches need to be done at least three per workout.

Tip! Do not dilate hands widely during this exercise. The distance between the palms should not exceed 15 cm.

For this exercise, take very light dumbbells, up to 1 kg

How to remove fat in the shoulder area: exercises

Fat in the shoulder area is another enemy of swimsuits, open dresses, tops and shirts. One can not help here, you need to adjust the food. How to do this, we find out later in the article.

Excellent for getting rid of fat in the shoulder area fit exercises such as:

• push-ups narrow grip and a wide
• exercise "prayer"
• "bar"
• reverse push-ups
• hand-to-hand

The technique of performing all these exercises is already described in our article. Also very good in the fight against fat on the back and shoulders helps swimming or training on a rowing machine.

beautiful back will add self-confidence

What products take away fat on your hands?

Proper nutrition will help you in the fight against fat on your hands, but no products for you this fat will not be removed. You will have to work very hard to get rid of excess fat, including on your hands.

What foods should be included in your diet to get rid of fat on your hands faster:

• whole vegetables
• fresh fruit( in a limited amount)
• cereals
• curd
• white and red meat
• fish
• low-fat dairy products( up to 9% fat content)
• nuts
• greens
• whole-grain bread

What to exclude:

• alcohol
• sweet soda
• fast food
• chips, crisps, candies, white and milk chocolate
• other simple carbohydrates( sugar, flour)

Approximately so beforewives look to your diet

In no case do not give up fat consumption. They are responsible for the elasticity of the skin, and this is very important when losing weight. Do not refuse also from cheese, in moderate amounts it is useful.

Tip! Do not forget to drink water! Drink so much.how much does your body require, but drink! If the taste of plain water you do not like, then add a little juice of lemon or lime. The taste will be more pleasant, but only more good.

What is an operation to remove fat on the hands?

If you decide to contact a surgeon to remove excess fat in the arm area, then you will benefit from liposuction of the hands and shoulder areas. Liposuction is a very popular procedure. Fat literally pumped from the patient's body by doctors with the help of special equipment. Liposuction is not done long, the recovery period after surgery also does not take much time.

However, liposuction has its drawbacks. For example, there is a possibility that fat will again return after some time to the places of its former "habitat".This will happen if the patient does not follow a diet and does not follow his or her health in general.

when to perform liposuction?

Liposuction of the hands is best performed in adulthood, when the likelihood that the skin itself will be tightened even under the condition of regular loads and diet is already small. Usually it is after 30 years. Although it all depends on the condition of the skin as a whole and its ability to regenerate.

Important Information! Remember that surgical intervention in the body is an extreme measure. If you can do with other methods, it is better to do so.

Video: Fat Under Armpits! Causes of appearance + Exercises!