Exercises for slimming arms for women

First, let's get one thing straight - it doesn't happen that a certain part of the body, for example, arms, loses weight. A person either loses weight all over, including the butt, legs, thighs, shins and arms, gets fit, builds up muscle mass. Or - nothing happens. If you don't stop eating everything, going to bed late and drinking little water - you WON'T lose weight. Even with regular repetition of arm slimming exercises. So - if you agree to change your lifestyle a little (not much), accept the need for new rules, then we are on the same path and in the process your arms will lose weight.

Why is it so important for a woman to have beautiful arms? This is more of an explanation for men. So, beautiful arms can be shown off by wearing a sleeveless T-shirt, an open evening dress, a sarafan. But if your arms are covered in fat, then no designer tricks or expensive clothing brands will help. Shoulders covered in fat look pathetic in designer clothes. Therefore, let's turn to exercises for losing weight in the arms for women, which will be performed as part of the general health improvement of the body.

Before we start the exercises, we will do a few important things for ourselves, namely:

• we will receive less energy than we are able to expend. In simple words, we will eat less. We will reduce portions and the overall caloric content of food;
• we will start each day with a glass of water. Before 17-00 we commit to - drinking 1500-2000 ml of clean water;
• we will train regularly;
• We will go to bed no later than 11:00 pm.

Before starting the exercises, you need to warm up your whole body. If you are working out in the gym, please run at a speed of at least 6.5 for 15 minutes. If you cannot run, walk on a treadmill at the same speed. After that, warm up. Squats, body bends, body turns, light stretching.

Warm-up for hands:

1. Circular movements with the full amplitude of the left hand - clockwise and counterclockwise 10 times, the right hand - the same. After that, repeat ten times with both hands
2. Spread your arms out to the sides at shoulder level. Clench your fingers into fists. Make small circular movements with your fists clockwise 15 times and counterclockwise 15 times.
3. We stretch our arms in front of us parallel to the floor line. Palms look at each other, turn our palms "away from us". And so 30 times, we kind of "twist" our arms. The arms should rotate in the shoulder joints.
4. Now let's get to the exercises. First WITHOUT DUMBBELLS. Without load, we do the exercises many times, more than 20. This is called "hand drying".
   • starting position - feet shoulder-width apart. Raise your arms, stretch them forward parallel to your shoulders and spread them to the sides. Repeat 420 times.
   • hold your arms in front of your chest, bent at the elbows. Swing your arms to the right and left, turning your body and straightening (rather throwing your arm in the given direction) 35 times in each direction;
   • starting position: feet shoulder-width apart, one arm up, the other down along the body. Sharply change the position of the arms – 25 times;
   • push-ups. Those who can't do it, do push-ups "from their knees". Those who can't even do them from their knees, do push-ups against the wall. Three sets of 10 reps.

Effective exercises for slimming arms for women

We will do effective exercises for losing weight in the arms using dumbbells.

1. Hands with dumbbells are lowered, dumbbells are turned away from you. That is, your own elbow is looking at you. Exhale - raise the dumbbells to the shoulders at the same time. Important! Elbows are pressed to the body. Exhale - lower your hands to the IP. With a dumbbell weight of 2 kg. do 3 sets of 10 times.
2. Triceps. Hands up above your head, a feasible weight in each hand. Clenched fists facing the wall BEHIND YOU. Inhale - bend your arms at the elbows down. Exhale - lift to the starting position. Important! Keep your elbows at your head, arms parallel.
3. Butterfly. This is specifically for your recovered shoulders. Strain your back, keep your head straight. Look forward. Feet shoulder-width apart, arms with dumbbells down along the body. Count "one" Spread your arms to the sides, to shoulder level so that your little finger, which tightly squeezes the dumbbell, is ABOVE the other fingers. That is, we rotate the arm as it rises. 3 sets of 10 times. Try not to strain your neck!
4. A simple but effective exercise. IP standing, feet shoulder-width apart. Raise your arms with dumbbells forward, parallel to the floor. Count to 10. Lower.
5. Legs are half-bent, body is slightly bent forward at an angle of 30 degrees. Look forward - do NOT lower your head down. Slowly raise your lowered arms with dumbbells, bending your arms at the elbows. Ideally, the dumbbells reach chest level. Inhale - arms up, exhale - down.
6. IP we stand, bending the body down. The right hand is above, the left one touches the toe of the right foot. With a smooth movement we change the position of the hands - now the left one is above, and the right one touches the toe of the left foot. This is the mill we get. Three approaches of 10 times.
7. Exercise without dumbbells. Complex - arms, abs, front thighs. Lean your hands on the sofa (bench, chair). Rest your feet on the floor, knees bent at an angle of 90 degrees. Bend your arms, go down, straighten your arms and push your body up. Control your back - do not slouch. This is a difficult exercise, but very effective. Start with 5 good slow exercises. Ideally 10 times, three approaches.
8. This exercise should be done quickly - imitation of boxing with dumbbells in hands. At the same time, turn the body and throw the hand forward, as when punching in boxing. 10 times, three approaches.

Dumbbell Exercises for Slimming Arms for Women

Exercises with dumbbells for weight loss of arms for women can be done on the floor. If you can, then find the good old set of exercises from the American supermodel Cindy Crawford. This is a simple, balanced and very effective training, we recommend it because there is a detailed analysis of the "glossary" of all the exercises, so that they are done correctly. We will give several exercises in the article.

1. Lying on the floor, arms with dumbbells behind your head, spread apart. Exhale - raise your arms and gather them at one point above your chest. Inhale - return to the starting position. Start with a dumbbell weight of one and a half kilograms. The weight can be increased as your strength increases.
2. "Butterfly" lying down. IP - we lie on the floor, legs bent at the knees, feet on the floor, lower back pressed (!) to the floor. Arms to the sides. Inhale - bring half-bent arms over the chest. Exhale - to the starting position
3. IP - lying on the floor, legs bent, feet on the floor. Arms extended along the body downwards, spread slightly to the sides. Inhale - raise your arms with dumbbells and bring them together above the forehead. Exhale - return to the starting position.
4. Lying on the floor. Hands with dumbbells at shoulders. Legs are half-bent, feet are on the floor. Watch your lower back (!). Inhale - straighten your arms with dumbbells above you, as if pushing the dumbbells forward. Exhale - return to the starting position.
5. Exercise on a chair. Sit on the edge of a chair, legs at a 90-degree angle, body tilted forward, arms with dumbbells down. As you inhale, lift the dumbbells to your chest, as you exhale, return to the starting position.
6. Sitting on a chair, take one dumbbell. Legs slightly apart, elbow resting on the thigh. Bend the arm so that the dumbbell touches the shoulder, straighten as much as possible. Then take the dumbbell in the other hand and do the same.
7. Standing, feet shoulder-width apart. Arms bent so that the dumbbells are at the level of your neck. Inhale - throw the dumbbells straight up, exhale - return to the starting position.

We divide all exercises for losing weight in the arms into approaches – three approaches of 8-10 times.

A set of exercises for slimming arms for women

Let's immediately dispel the myth that for some reason stubbornly sits in the heads of many women. Do not avoid exercises with dumbbells, you will not pump up muscles "like a man". To pump up the muscles of the arms and shoulder girdle, you need to sit in the gym for three hours every day, while lifting serious weights. Cast aside doubts - we suggest drying the fat layer of the arms and shoulders, making the shape of the arms expressive. Experts advise mixing strength exercises (these can be ordinary push-ups from the floor) and fat-burning ones in one complex.

Let's start our set of exercises for losing weight in the arms with a warm-up. We imitate jumping with a skipping rope - 100 times. If you are a beginner, then start with 40-50 jumps. After that, do 30 deep swings forward and backward with each leg. Do the "windmill" exercise thirty times. Now we proceed to the main part of our set for the arms.

Let's start with the "plank" exercise. We lean on our hands and toes, the back is straight. The palms are under the shoulders. You will feel how everything hurts - the press, the back, the shoulders. You need to stand in the plank pose for one minute, then take a break and repeat.

The next exercise is for the triceps. Sit on a chair, rest your palms on the seat, now hang your buttocks down and bend and straighten your arms with the force of your triceps. This is a difficult exercise. Do it 10 times, two approaches.

Next, an exercise on the floor. Sit on the floor, rest on your legs, and hands behind you. Push your buttocks forward from the floor and sit back. It seems simple... but it is very, very effective. Don't overdo it - 3 sets of 10 times.

Next, take the dumbbells. Exercise for biceps in a squat. Tighten your abs and squat down so that your thighs are parallel to the floor. On the count of one or two, bend your arms at the elbows. Press your forearms to your body. Hold the squat and do 20 reps, three sets.

Another exercise for slimming your arms is called shoulder lunge. Let's do a proper, beautiful lunge - this is when your legs are shoulder-width apart, parallel to each other, the leg in front is bent at an angle of 90 degrees, the foot is UNDER THE KNEE. From this position, spread your arms with dumbbells to the sides, then lower them back. Important! The back is straight, the stomach is pulled in, the butt is slightly arched back. The shoulders are level, the movements are symmetrical. Repeat 20 times in three approaches.

Stretching completes our set of exercises for slimming arms for women.