Sagging skin on the hands of women is a problem that, according to experts, can be solved with simple exercises. In fact, for tightening the skin on your hands, in addition to exercises, refusing bad habits and maintaining a healthy, healthy lifestyle will be useful.
The recovery process will not be quick, however, strict adherence to the recommendations described in this article is guaranteed to help correct the situation.
- Warm up before training
- What should she be like
- How to do it right
- When and how much
- 10 effective exercises against sagging skin on the hands
- Stretching arms with dumbbells to the side, standing
- Dumbbell Dumbbell Breeding
- Alternating dumbbell bench press
- Classic push ups
- Back push-ups from the chair
- Bench press
- Lifting Dumbbell Biceps
- The institution of dumbbells for the head
- French Triceps Press
- Dumbbell back arms
- Sample training program for women
- Recommendations from fitness trainers for hand exercises
- How and when is it best to do the exercises for the greater benefit.
- The main mistakes made during training
- Useful videos for sagging arms exercises for women
Warm up before training
What should she be like
Like any other physical training, the implementation of a set of exercises for the hands, according to the rules, should begin with a warm-up. Experts recommend starting it with light exercises, and then gradually increase the load.
It is also important to always monitor breathing , because it affects the functioning of internal organs and the state of bone tissue when performing complex exercises.
How to do it right
At the beginning, a general warm-up is held. Its main task is to bring muscle mass into tone, to saturate them with a large amount of oxygen. Then, you should go to a special workout aimed at preparing for the complex, specifically, the selected muscle group.
Such a warm-up involves performing simple movements, with a repeat of no more than 12 times. The main criterion for the selection of the warm-up complex is its compliance with the subsequent training.
When and how much
The timing of the exercises is purely individual.
The interval between 16 and 17 hours is considered the most optimal period for classes , since it is during this time period for most people that the muscles become warmer and more elastic, and the voltage is minimal, which makes it possible to increase the load.
For some people, a morning warm-up is more convenient , since it is easier to choose the time for it, and performing exercises after sunrise, it is already a habit, which makes it easier for a person to tune in to physical activity.
The duration of the general warm-up varies depending on the individual abilities of the practitioners, but on average it lasts no more than 20 minutes. The transition from warm-up exercises to the main complex should be smooth , therefore you should not take a break between them for more than 5-7 minutes.
A simple warm-up involves the following:
- body stretching by squats, inclines;
- swings, circular movements of the shoulder joints, alternate rotation of the shoulders back and forth;
- simple raises of arms and legs;
- High jump;
- walking on the spot, etc.
10 effective exercises against sagging skin on the hands
Exercises for saggy, flabby, hands for women are very diverse.
In the course of research, it was found that, in such a situation, various types of push-ups and power techniques using weighting materials that are performed smoothly and without jerks, by 2-3 approaches, are less than 8-12 times more effective.
Stretching arms with dumbbells to the side, standing
This exercise is designed to train the deltoid muscles, which require accuracy because of their small size, to avoid injuries.
When correctly performing this exercise, an average beam of deltoids should be involved , if there is tension of the front and, especially, in the rear deltas, then there is a clear violation in the load distribution.
Starting from the starting position (standing, arms down), the elbows rise up and back so that the arms are spread apart to the side parallel to the floor. Executed with a second delay at the highest point.
Dumbbell Dumbbell Breeding
The exercise is similar to the previous one, but the difference is that it is performed with an inclination forward. The feet are fixed on the floor at a distance of the shoulders, parallel to each other. The back remains flat, the shoulders are relaxed. The angle of inclination should be 45 °.
If in the 1st exercise the lateral muscles of the hands are involved, then when lifting the extended arms in an inclination, the posterior deltoids work . This muscle group is not so much at risk of stretching, so you can load them more actively.
Breeding dumbbells in an incline is important to perform, observing the correct position, since, deviating from it, the meaning of training is lost. For this reason, it is necessary to remember the typical mistakes of the exercise in question.
These errors include the following:
- The elbows are not turned up, but back , which contributes to improper load distribution.
- If the angle of inclination is too small , the middle and not the back muscles work, which are the goal of this exercise.
- Incorrect weighting of dumbbells or weights. Exercises for sagging arms for women involve a large weight of weights, but if you overdo it with such a load, it will be difficult to lift dumbbells without bending the elbow joint, which is also a mistake.
- The presence of straight upper limbs is unacceptable due to tension in other parts of the muscle tissue when performing movement.
- Spinal muscle tension.
- “Round back” – dangerous overload in the lumbar.
Alternating dumbbell bench press
In this exercise, the shoulder girdle zone is being actively worked out.
In the starting position, the legs are slightly bent, are shoulder width apart. The alternate movement of the arms up and down gives a less intense load than parallel lifts , therefore they are more suitable for beginners and for women who want to tighten sagging skin of their hands and build muscle with exercise.
Carrying out exercises, you should monitor your breathing: on inhalation, rise up, on exhale – down. Movements are made only by hands, all other parts of the body are statically fixed, the stomach and buttocks are tightened.
Classic push ups
This exercise is considered basic, because it involves many different muscles in the work:
- The pectoralis major muscles.
- Deltoid muscles.
- The muscles of the body.
The necessary effect is achieved due to pressure on the hands exclusively of a person’s own weight, because such an exercise is perfect for women.
Having accepted the emphasis lying down, the hands are located on the sides sh
oulder width apart. The brushes are slightly turned outward. The body is straight, should not have any deflections. Push-ups should be performed slowly, with a delay in the lower position, leaving a small gap between the chest and the floor.
Experts recommend starting to exercise from the 1st approach 12 times.
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Back push-ups from the chair
The main focus of the exercise is working with the triceps muscle of the shoulder. In addition to her, triceps, the upper chest are involved. Such push-ups are considered one of the best exercises for lifting saggy hands for women , because the main effect is precisely on the problem area.
It is performed from a position with back focus on the bench with hands and half-bent legs resting on the floor. For all the tangible benefits, it must be borne in mind that in the presence of injuries or other problems with the shoulder girdle, the described exercise is contraindicated for execution.
In addition to the pectoral muscles, the exercise involves the arms and shoulder girdle. Weights can be used different (dumbbells, barbell, weights). The only thing to take into account is that the weight must be an unsecured shell.
Lying on the floor or on the simulator, bent at the elbows and spread apart on the sides of the arms rise perpendicular to the top. Feet should be firmly pressed to the floor.
Professionals advise to exercise caution: do not do more than 15 times and more than 2 repetitions so as not to overload the involved muscle groups.
Lifting Dumbbell Biceps
Bending the arms to the chest using dumbbells gives a load of shoulder muscles in the front, toning them. In most cases, the movement is performed while standing.
The elbows are firmly pressed to the body, the feet are shoulder-width apart, and the stomach is tightened throughout the entire exercise. Execution should be smooth, with a delay at the top point.
The institution of dumbbells for the head
Standing straight, legs are set at a small distance from each other. The dumbbell is taken in the hand and gently rises and gets behind the head when the elbow is bent. Then, the action is performed similarly for the other hand.
This is a good version of the exercise for the sagging arms of women, not only because of the correct load, but because of the stretching of the lateral muscles needed to improve blood circulation.
French Triceps Press
When this exercise is performed correctly, triceps becomes the main work area.
The starting position requires some flexibility, since it is necessary to raise your arms from a standing position, bend them at an angle of 90 degrees, and lower them down to your back, then returning to the starting point. For the French bench press, a 10-12 repetition rate and 3 approaches are also recommended.
Dumbbell back arms
Starting position – legs together, body slightly tilted forward, back straight. Hands with dumbbells are bent at the elbows at an angle of 90 degrees and are fixed at chest level.
With an exhalation, you need to take straight arms away for yourself, and when you inhale, return your arms with dumbbells to their original position.
The entire load on the muscles of the chest and arms in the exercise is achieved by raising their own weight. The body should be straight, like a stick, so that the pressure when pulling up is correctly distributed, loading the triceps. Reaching the top point, the arms straighten completely.
Sample training program for women
One training session in a gentle mode (for beginners) can take place according to such a program recommended by fitness trainers for women aged 30-50 who have no contraindications to general physical education due to health reasons.
|Exercise||The number of repetitions in one approach||The number of approaches in one training|
|Standing arms with dumbbells||10-12||3|
|Dumbbell Dumbbell Breeding||10-12||3|
|Alternating dumbbell bench press||10-12||3|
|Classic push ups||10-12||3|
|Back push-ups from the chair||10-12||3|
|Lifting Dumbbell Biceps||10-12||3|
|The institution of dumbbells for the head||10-12||3|
|French Triceps Press||10-12||3|
|Dumbbell back arms||10-12||3|
Recommendations from fitness trainers for hand exercises
How and when is it best to do the exercises for the greater benefit.
Qualified specialists believe that hand training becomes more effective if you follow certain rules.
These rules include the following:
- In time, the complex should take no more than 30-40 minutes. A longer training session, to maintain strength, requires a decrease in intensity, which negatively affects its quality.
- You can not perform exercises on the same muscle groups daily , you need to take breaks to unload them.
- To exclude overheating and dehydration during exercise, before exercise and throughout the day, it is necessary to use the amount of fluid required by the body, especially in the summer.
- The diet must include the right amount of protein to restore muscle mass.
- It is important to remember that carbohydrates for the body are the main source of energy received by a person as a result of digestion. Physical exercises involve considerable energy costs, therefore, it is necessary to replenish the forces in time for productive work on the formation of a beautiful body.
- During colds, any active workouts are ruled out due to additional stress on the heart.
- The set of exercises should be repeated 3 times a week for 20 minutes.
The main mistakes made during training
The beauty and fit of female skin depends on many factors.
The primary step is to bring the weight back to normal. The presence of excess subcutaneous fat will nullify all the results of hard work on the creation of relief.
To begin active physical activity aimed at improving the shape of the ulnar and shoulder zones, it is only necessary by adjusting the diet. The best option should be considered “fractional” food, that is, an increase in the number of meals per day and a reduction in servings.
Exercises for the formation of a beautiful shape of the hands for women should not be performed using small weights, since an effective lift of sagging skin and muscles in this situation is not guaranteed. A suitable load is called dumbbells weighing 4 -7 pounds.
A larger weighting agent can lead to muscle overload and injure them. The problem of sagging skin in women’s hands is unpleasant, but solvable. The main thing is to act methodically: do not miss workouts, monitor the drinking regimen and carefully select food products.
Useful videos for sagging arms exercises for women
Saggy arm exercises for women with dumbbells:
How to tighten sagging skin of hands at home – effective exercises for women:
Hand exercises at home without weights: