If you are looking for arm exercises to prevent sagging skin, watch the video and collect information - that’s good. It's surprising how little we know about our own body and how it works. Each physical exercise has its own tricks, which can only be experienced during the process of execution. But how long will you stay online? It's time to act!
We present to your attention a selection of hand exercises for all occasions. Almost all the required information for those who plan to improve this problem area is collected here.
With the help of a set of these exercises you can easily transform your hands for summer.
Exercises for beautiful arms so that the skin does not hang with dumbbells
You can study almost anywhere, if you wish. Dumbbells are affordable, but most likely you already inherited them from your grandfather or just dug them out of your closet. After all, you can make them yourself.
Ideal dumbbells consist of the following components:
- Short neck
- Replaceable mini pancakes
- Lock washers
But even if you have it solid and small, just increase the number of approaches. Believe me, even with little weight you can work hard. Don't forget to change your hand after each circle. Now let's move on to the practical part. All the exercises listed below will help remove excess skin, or rather fat and sagging from the problem area.
Sit on a bench or chair and hold a dumbbell in your right hand. Straighten it up and slowly bring it behind your head. When positioned correctly, the little finger will point toward the sky. Grasp your shoulder area with your left hand. The hand itself is positioned vertically in space, the elbow is fixed and looking up. Perform extensions so that all the force is produced by the forearm. This is an excellent arm exercise designed to prevent loose skin at home or in any other environment. Watch the video again to commit it to memory. It is very important to choose the right weight. If your elbow is “wobbly”, lower it. The exercise will be effective if you do it about 5 circles, at least 10 times on each side.
Tip: It can also be done standing or holding weight with both limbs.
Choose a support for yourself and lean your knee and hand on it, let it be the left side of your body. The right arm and leg hang in space. Take a dumbbell and move it back as far as possible. Fix the shoulder area horizontally. Start moving your forearms, avoiding inertia, that is, every movement is under your control. Imagine that someone is pulling your hand back, compare your sensations with a fantasized “picture”. Never move your elbows far from your body. At first, you will have to constantly monitor this moment, because the exercise itself is unusual and difficult. At first it wasn't my favorite. You shouldn't use a lot of weight here.
If you exercise with small dumbbells, increase the number of approaches.
Lie down on the edge of a bench, holding a dumbbell in your hands. Feet should be on the ground. Straighten your arms up. The result is a hammer-type grip. Now move the weight behind your head to the level of your ears and slowly lift them back. You can keep your arms straight or tilt them slightly towards your head. Focus on high repetitions. This hand exercise is used to prevent the skin from hanging like a dried plum. When working with dumbbells, creating an upcoming training program, watch the video, this will make it easier to understand.
Tip: make each movement extremely slowly. Hands get injured quite often, especially if you are a beginner and all this has become a habit.
Liposculpture
With age, the amount of subcutaneous fat decreases. Autologous (own) fat transfer after liposuction helps rejuvenate the hands. Fat tissue is removed from the abdomen or thighs, processed and injected into the arms, adding volume to them, covering the underlying vessels, bones and tendons. Fat grafting is a great solution to some of the real problems of aging hands: deflation due to fat loss and deteriorating skin quality.
Not only do veins become less visible after fat transfer, fine lines are smoothed out and skin tone improves. These changes are likely due to the presence of stem cells in the adipose tissue.
There are no long scars after fat grafting, and recovery is usually quite quick and almost painless. The results of the operation are quite long lasting.
Exercises for toned arms to avoid excess skin hanging at home
The next exercise is isolated, and this is great, because these are the ones that carefully work out the area of interest to us. Take a dumbbell in each hand and lie down on the floor. Extend your arms to the sky. The pancakes themselves are in contact with each other. Slowly place them on top of you just below your chest. The thumbs should almost touch the body. Return the load to its original place. Focus on lowering. This movement is best done slowly. The weight itself does not lie on the body; you should not rest, but actively work until you complete the circle. Rest a little and continue the complex.
Tate press
According to research conducted by the American Council on Exercise and the University of Wisconsin, the Tate press (that's what the exercise is called) is 75% effective out of 100. This is the undisputed leader among isolated triceps exercises. The greatest maximum is achieved by reverse push-ups, namely the “angel wings” position, also called the “triangle”. Of course, such mastery still needs to be achieved. This is the TOP exercise for the arms so that the skin does not hang. Look at the photo for the correct placement of the limbs. We will study this exercise next, but before that we will introduce its advantages:
- At the same time, the shoulders are strengthened
- Triceps regain their tone
- Core muscles develop
- Strength increases
- Joints become stronger
Get on all fours and bring your hands together so that your thumbs and index fingers form a triangle. Straighten your entire body, tighten your buttocks and squeeze your shoulder blades together. The legs are brought together. Slowly lower yourself down and also rise up. Don't let your elbows move in different directions. There's no point in resting down there. Going down and going up is a seamless movement. Don't stop until you've completed the selected number of sets. This is an excellent exercise for the arms, so that the skin does not hang and there is no sagging; it needs to be done without dumbbells, so it is accessible to literally everyone.
Tip: if you don’t yet know how to do push-ups, while in a horizontal position, stand on your knees and lean against the soft edge of the sofa or a dumbbell.
Learn to do push-ups correctly
Take a chair and move it against the wall so it doesn't slide. Turn your back to him and lean your hands on the seat (shoulder width). The buttocks hang in the air and the legs are straightened. Moving your elbows straight back, perform reverse push-ups. Remember that at the starting point of the exercise, the arms are always slightly bent and the elbows are pressed to the body. For the “advanced”, you can use two chairs: for the arms and for the legs. It's much more difficult, but more effective. To avoid injury, do not use this exercise at the very end of the workout, when your arms are already tired, and do not go too low. Always make sure your elbows are positioned in space.
Advice: for a correct understanding of hand exercises that are designed to “pump up” these areas so that the skin does not sag at home, check out photo examples of what not to do.
Place both hands on the back of a high chair and take a few steps back. By bending your elbows, we lower ourselves down, almost resting the top of our head on the chair, and rise to the starting position. When performed correctly, you will very quickly feel the triceps and a burning sensation in it, which indicates that the muscles are working as they should. Do at least 15 times per approach, choose the number of circles arbitrarily. Gradually lower the angle, making the whole process more difficult. Be sure to keep your back straight and your buttocks pointing straight up. This is a rather difficult exercise associated with strong muscle tension. If possible, perform self-massage between approaches.
Do the exercises slowly
Your Gym Workout to Fight Flabbiness
Dips are considered a classic base for building beautiful triceps. These hand exercises are used to prevent loose skin. They can be used at home without dumbbells, if you have them on the wall of the room. Many people prefer to do this exercise in a fitness club, where there are not only standard parallel bars, but also a machine that allows you to gradually increase the weight of your own body. They have a rather spectacular name - gravitron. Follow these steps:
- Adjust starting weight. Let's say you weigh 70 kg. This means you need to start with 65 kg. This will be your counterweight.
- Place your feet on the stand. The body position is level, slightly at an angle.
- Grasp the bars with your hands and press your elbows tightly towards you.
- Tighten your shoulders, begin to descend and rise to the starting position.
Pull-ups using a gravitron
Please note that the abs, back and buttocks should be tense. Keep your legs together slightly bent. Don't go too low (the angle at the elbow joint is about 90°). To regain or acquire good arm shape, lower yourself slowly and rise quickly. Be careful about weight gain. You should move on to the next stage only after you have done 45 reps without any problems with short breaks, otherwise the soreness will be hellish. You should take air into your lungs during the descent, and exhale at the peak point.
Tip: Never hold your breath. It plays a special role in this exercise, because during movement our body experiences excessive stress.
A simulator called the “upper block” will help you in the fight for beautiful hands. Walk up to him and grab the handle with a grip slightly narrower than your shoulder width. It is very important to press your elbows to your sides and not let them stick out in different directions. Lean forward slightly and bend your knees slightly. Lower the handle down and hold for a few seconds. Don't let inertia ruin all the fun; be sure to control both descent and ascent. Straighten your arms as much as possible. Inhale as you lift, exhale as you descend. In my fitness club, I noticed that experienced athletes prefer to use a cable handle. It seems to help work through the area more effectively.
Go to the lower block, grab the soft handle and turn your back. Take a step away from him and lower your hands behind your head, then raise them, spreading them above your head. The elbows stick out in different directions. This exercise imitates the French press, there is good isolation. Try to spread your arms out to the sides more, this will speed up your progress. It is best done at the end of the training, as it is not basic. Overall it is quite simple and suitable even for green beginners.
Upper block
Tip: when training with the upper block at the lowest point, slightly twist your hands to the sides. This will help place the right emphasis on muscle areas.
Go to Scott's bench and adjust its height. Press your elbows into the soft part for support and move your shoulders slightly forward. This is done for a more comfortable position; you should not slide. The back is straight and the legs rest securely on the floor. Take the barbell with a narrow or medium grip and lift it towards your shoulders, but do not lower it all the way. Do not lift your elbows from the support. You can also use lighter dumbbells. You should not rest when the weight is at your chin; make a continuous movement until the end of the circle. It’s better to take less weight, but work it out to the fullest, than to strain yourself with more weight.
How to tighten sagging skin on your hands
The most effective methods for giving a beautiful shape to your arms, especially in the area from the shoulders to the elbows, is an integrated approach:
- Physical exercise;
- Cosmetology procedures;
- Proper and balanced nutrition.
Physical exercises can tighten muscles, give them firmness and beautiful relief, but cosmetology methods can help deal with sagging skin. Proper nutrition will help maintain shape, normal metabolism, and, accordingly, help avoid sudden weight fluctuations. Let's take a closer look at how to tighten the skin on your hands.
Proper nutrition
A balanced and proper diet plays an important role in the question of how to tighten the skin on your hands. Nutrition should be rational, regular, with an abundance of vitamins and easily digestible foods. Excessive consumption of coffee, sweets, fast food, and alcohol should be avoided.
The diet should contain a large amount of vegetables, fruits, herbs, fermented milk products, and foods containing fiber. You should carefully monitor your weight, do not eat at night or skip breakfast and lunch.
