Exercises for weight loss of arms and shoulders for women with and without dumbbells, with photos and videos

The process of weight change and fat burning does not occur in a single area of ​​the body, but occurs gradually throughout the body. To achieve high-quality weight loss results, especially in the arms and shoulders, you need to engage in complex exercises. Not only physical activity is important, but also nutritional culture, sleep patterns.

In the training process, it is worth shifting the emphasis to strength exercises. Cardio will help as a warm-up, before the main block of exercises. They will prepare the body, evenly warm up all the muscles and tone them.

Jogging for 10-15 minutes after strength training will increase endurance, will support the further burning of subcutaneous fat, improve the condition of the blood vessels and the immune system.

Features of weight loss in hands

Before starting exercises aimed at losing weight on the arms and shoulders, you should take into account the peculiarities of their structure.

The main muscles include:

• biceps (front biceps muscle);
• brachial muscle (located under the biceps);
• triceps (triceps muscle in the back).

Directly the joint of the hand is divided into the shoulder, shoulder girdle and forearm. The deltoid muscle, together with the trapezoid muscle, are of key importance in the shoulder girdle.

How to start and prepare for training

The main factors in any kind of fitness are regularity and a gradual increase in the load. Do not forget about moderate exercise so as not to harm your own health.

Pick up a light weight of dumbbells (2-4 kg.). Performing exercises with equipment, muscular work should be felt, without excessive efforts and painful strain. Track the correctness of the workout program. If the current sports equipment does not allow you to complete the approach in full, it is worth reducing their weight.

With each training week, you will gain an understanding of technique and confidence in movement. After the experience and feeling of "safety margin", go to a slight weighting of the dumbbells (for example: + 0.5 kg for each dumbbell).

A properly selected rug will be an important factor. The accessory made of natural materials will avoid slipping. Compared to synthetic models, it has improved thermal insulation properties. Although synthetic products are well cushioned, they are lighter and more comfortable to carry.

To create an appropriate atmosphere, choose fast, rhythmic music. Many coaches prefer to compose the music themselves. Your favorite tracks affect your heart rate and breathing rate, as well as generate additional motivation during exercise.

Warm up before workout

Exercises for slimming arms and shoulders require a mandatory warm-up, which belongs to the basic elements: for both beginners and professionals.

1. Gentle cardio exercises are beneficial for general body warming:

• running at a moderate pace for an average distance (200-400 m.);
• jumping rope (1 approach for 2-3 minutes);
• two or three ascents with descents, along a flight of stairs.

Choose one of the options or combine the two. The purpose of these loads is to saturate the body with oxygen, prepare it for more intensive work.

2. Warm up all joints (at least 3 min.):

• tilts forward and to the sides;
• squats;
• circular hand swings;
• alternate lifting of the knees to the stomach while standing, etc.

With age, spend more time on this stage. For weight loss of arms and shoulders, pay more attention to rotational exercises. On average, this should be at least 15 reps per arm (clockwise and counterclockwise).

3. Stretching warm-up (duration, at the initial stage, no more than 5 minutes).

These are various smooth movements aimed at stretching the muscles and tendons. Consistency is less important here than pain. Stretch evenly: until slight pain appears in all joints.

Warm-up value

Warming up increases the elasticity and flexibility of all muscle and tendon groups. This improves the level of exercise technique.

A direct relationship between muscle strength and their extensibility has been proven: the greater the difference between the stage of muscle contraction to the stage of its stretching, the greater the strength of the fibers.

Exercises at home without dumbbells

The following muscle groups will be used during knee push-ups:

• large pectoral muscles;
• muscles of the shoulder girdle and upper back block;
• upper press.

To change the position of the hands during push-ups, it is advisable to use sports supports. They allow you to hold the grip and fix the position of the joints. The use of stops will allow deeper use of the triceps of the arms.

Several ways to do push-ups from the floor:

1. Hands are shoulder-width apart, and we try to press our elbows to the body. The load is transferred to the triceps, shoulders and back. The upper part of the pectoral muscles is being worked out;
2. The maximum width of the arms, while the elbows are extended to the sides. Basically, the latissimus and trapezius are involved;
3. The arms are slightly wider than the shoulders, at the same level with the solar plexus. The lower group of pectoral muscles, the anterior bundle of the shoulders and the deltoid section are being worked out.

Reverse push-ups

Reverse push-ups are performed leaning on a chair or bench. For a detailed study of the triceps muscles of the arms without weights, it is worth resorting to this type of exercise.

1. Initial position: palms are located on the edge of the chair behind you, asleep straightened, legs extended and touching the floor with heels;
2. Lowering the pelvis: in the inhalation phase, lower the body down. The forearms of the hands remain perpendicular to the floor, without going to the sides. The arms are bent to an angle of 90 ̊;
3. Raising the body: in the exhalation phase, forcefully push the body back up to the starting position.

We do 3 sets of this exercise 15-20 times, with an interval rest of 1-2 minutes.

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Oblique push-ups from the wall and other surfaces

These exercises are suitable for weight loss of arms and shoulders, as basic ones. An increase in the angle of inclination between the line of the body and the surface on which the emphasis is placed reduces the overall level of load, and the easier the exercise is. Decrease the angle of the floor as you strengthen your muscles.

Doing push-ups off the stairs will increase your weight.

Alternating planks with push-ups

Take a horizontal position, resting your elbows on the floor. Keep your body in balance without bending or slouching. The head is parallel to the body line. Maintain this pose for some time. Next, change the position to a classic push-up.

A detailed diagram of the complex is as follows:

• 2 push-ups - 20 sec. Plank; 3 out. - 20 sec .; 4 release. - 20 sec .; 5 release. - 20 sec.

As your training progresses, continue the ladder exercise in reverse order (from more push-ups to less).

Dumbbell Home Exercises

1. Bending the arms while standing. Dumbbell weight up to 5 kg. The pace of execution is moderate. The back should be straight. We bend our arms in turn or at the same time, from the lower position to the chest, 8-12 repetitions in each approach. The number of approaches is from 3 to 5. Inhale slowly, at the stage of relaxation (hands go down). A sharp exhalation at the stage of contraction (we press our hands up). Do not swing the case under any circumstances. The weight will not be lifted by muscles, but inertial. If this error cannot be avoided, reduce the weight of the dumbbells.
2. Breeding dumbbells to the sides, in a standing position. Use dumbbell weights up to 3 kg. In the initial position, the arms are slightly bent at the elbows and lowered along the body. The palms are facing the body. Perform simultaneous lifting of your arms to the sides, with dumbbells, until a right angle appears relative to the body line. The end point of the lift will be the parallel position of the arms, in relation to the floor. Try to hold the projectiles in this position for 2 seconds. Then, slowly, return your arms to their original position. A gradual inhalation is carried out when the arms are lowered, and a sharp exhalation is carried out when they are raised. Repeat 2-3 sets of 10-15 times. This exercise allows you to pump the muscle fibers of the lateral bundle of deltoids.
3. Standing dumbbell press. This exercise has its advantages when in addition to the main muscles of the shoulder, additional muscles are also involved: to maintain control and balance. The execution technique consists in lifting the dumbbells up in the elbow joint. The initial position of the shells is at the level of the chin. Each arm forms a right angle. You can lift dumbbells both simultaneously and alternately. Begin lifting as you exhale, lower as you inhale. The weight of the dumbbells is arbitrary (without strain). 3 sets; 12-15 times.

Exercises with an expander

1. Press the expander up strengthens the muscles of the biceps and upper forearms. Starting position, standing, while passing a tourniquet under the feet. Straighten your lower back and fix the projectile with your legs, in the middle. Raise your arms to shoulder level, either simultaneously or separately. We press the elbows to the body, preventing their deviations to the sides. By changing the grip to the opposite, the main load will go to the upper surface of the biceps and the front delta beam. Increasing the angle of inclination of the body forward will allow you to work out the muscles of the arms more efficiently.
2. French press with an expander pumps all parts of the triceps. Take the starting position, as in the previous exercise. However, arms bent at the elbows, in this case, lead behind the head. Gradually stretching the expander, lift it up. As you exhale, the arms are straightened at the elbows, which leads to a peak contraction of the triceps muscles.
3. Press the expander with two hands down. The expander is fixed in the upper position. With your back facing the projectile, grab it with your upper grip. Take a small step with one foot for more stability and tension on the harnesses. Raise your arms up so that the articular shoulder is at a 45 45 angle relative to the central axis of the body. At the elbow, the arm is bent at a 90 ° angle. Move down and back up, using your forearms only, which will allow you to pump the triceps in isolation. The shoulder girdle and upper arm remain in a fixed position.

Workout in the gym

With dumbbells of different weights, a suitable mat and bench, you can do a wide variety of exercises at home. But it's fair to say there are obvious benefits to going to the gym. The main criteria in which the gym for fitness clearly wins are the absence of distractions, sufficient space and a variety of equipment for different muscle groups.

A beginner's motivation improves when he sees results from other, more mature athletes.The responsibility of performing regular workouts increases due to the purchase of a subscription. As a rule, the hall is visited three times a week. There is always the opportunity to seek help, advice and advice from the professionals working in the gym.

Classes in the hall will allow, to the maximum extent, to reveal the potential of the body. Hand training takes place at a higher quality level, thanks to the availability of equipment. The biceps and triceps, forearms and shoulders are fully worked out.

Correct end of the workout

A cool down is an integral part of a busy workout. A set of stretching and relaxation exercises will keep your muscles and joints healthy and your body flexible and beautiful.

1. To relieve the spine, it is enough to hang on the horizontal bar for a few minutes.

   

2. To relax the muscles in the neck, tilting and circular movements of the head will be helpful.
3. Any vertical surface is suitable for stretching the arms. It is necessary to stand sideways and rest on one of the hands. As you turn the body, feel the stretch in the biceps and shoulder fibers. Stretch the other side in the same way.
4. To break down lactic acid in the triceps, perform the following exercise. We put both hands behind the head. We bend the left arm at the joint. With the right hand, we grasp the elbow of the left limb and gently pull it to the right side, to the point of highest tension. In the same way, stretch the right triceps.
5. Use parallel bars to stretch your pectoral muscles. Take the lowest position in push-ups on the uneven bars: the elbows are raised up relative to the body, the legs are bent, the body slowly lowers. Exercise until you feel mild pain. It is worth stretching gently so as not to damage the ligaments.
6. Elements of longitudinal and transverse splits will be excellent exercises for relaxing your legs.

Organization of meals before and after workouts for weight loss

Significant restrictions on food will lead to a reverse reaction: the body responds to a stressful situation and stores lipids. For comfortable body weight loss, in addition to strength and cardio loads, an individual calculation of the daily rate of energy consumption, or rather calories, is required. The time of the classes also plays a role.

Morning exercise will maximize fat burning. If, due to the danger of dizziness, it is impossible to exercise on an empty stomach, eat light food (30-40 minutes before training) This can be: cereals, tea, bread, vegetables and fruits.

Before your evening workout, it is best to eat foods that contain complex carbohydrates.

It is optimal to eat whole grains and dairy products an hour and a half before class. If for some reason it was not possible to do this, resort to foods containing fast carbohydrates (for example, dried fruits or bananas).

Drinking regime

The process of active burning of fatty deposits occurs within two hours, after training, inclusive. To achieve more effective results in weight loss of arms and shoulders, postpone meals after exercise until later. You shouldn't limit yourself in water consumption.

The daily intake of water is about 2 liters. Directly, during training, you should not drink excessively. This affects the general condition: there will be heaviness in the stomach and discomfort while working out the exercises. The amount of fluid consumed depends on the intensity and duration of training, the individual characteristics of the athlete and his weight.

Video: exercises for slimming arms and shoulders

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