Effective complexes of exercise for fast weight loss of muscles of hands

That your body in the course of weight loss looked harmoniously: fat left evenly all sites, and skin remained elastic and did not droop, especially it touches hands, it is necessary to carry out a certain set of exercises. In article the description of the best complexes for hands with use of sports equipment and without it is considered and also councils for fast weight loss in this part of a body are offered.

Anatomy of hands

The upper extremities of the person consist of a humeral belt, a shoulder, a forearm, a brush which contain a large amount of muscle tissue.

Whether you know? Fingers in itself have no muscles, they can move thanks to muscles which are located in palms and in the middle of a forearm. Muscles are connected to skeletal system sinews thanks to which there is a management of fingers.

Let's consider the main muscles which need to be known for competent selection of exercises. Allocate:

• biceps, or the shoulder biceps consisting of two heads – long and short. Fastens from the inside to a forearm. Performs flexion functions in elbows and shoulder joints. Is a forearm instep support in the course of deployment of a forearm outside;
• brakhialis – it is located under a biceps, attached to a forearm on outer side. The second of the main participants (after a biceps) in implementation of flexion and extensive functions of an extremity in an elbow;
• brakhiradialis – is on the top site of a forearm. Is a basis for bending of a shoulder and implementation of rotary functions of a forearm;
• the long beam sgibatel of a wrist – is located on the back site of the upper extremity and is necessary for performance of flexion function of a wrist in a fist;
• the klyuvovidno-humeral muscle – long and thin, on appearance is reminded by a bird's beak. It is located on the internal site of a shoulder, is necessary to perform function of return of a hand to a trunk if it is in the bent state;
• triceps, or the three-headed humeral muscle having 3 heads – lateral and medial (from the beginning on a shoulder) and long (from the beginning on a shovel), all of them are connected among themselves in an elbow. Arrangement of a muscle – the back site of a shoulder. It is necessary for the person in order that it was possible to unbend hands in an elbow and a shoulder, is the assistant for the broadest back muscles in the course of physical activities.

Not always the completeness of hands is a consequence of excess weight though, certainly, it is one of the main reasons, but it can appear if:

• there is a genetic predisposition to such completeness. If parents, grandmothers or grandfathers had full hands, it is possible that you got them by inheritance, especially often hereditary fat deposits are inherent in women;
• the person has the diseases caused by a hypodynamia or the low physical activity is peculiar to him that leads to short-reception by muscles of the required loading therefore they hide behind a thick layer of fatty tissue.

Whether you know? In the course of evolution, at the person long palmar muscles which were responsible for release of claws disappeared, it is similar to animals.

Councils for fast weight loss

To grow thin quicker, it is necessary not only to find time for trainings and physical activities, but also to observe the general recommendations which will allow to accelerate process and to achieve desirable result. It is possible to carry to those:

• reception of a shower with contrast adjustment of water temperature: warm – cool;
• daily easy charging;
• regular walks in the fresh air in morning and evening;
• positive emotional spirit, especially during sports activities;
• the active lifestyle including driving on rollers, the bicycle, playings soccer, basketball, big tennis, skates;
• healthy nutrition: refusal from fat, fried, salty, harmful products with additives and transfats;
• correct planning of trainings and selection of a set of exercises;
• regular visit of gyms or holding home trainings;
• observance of the mode, meal of small portions, not less than 4 times a day;
• healthy sleep, not less than 6-8 hours in day;
• consumption of enough liquid and surely clear water (tea, juice, compotes, coffee do not enter this category).

Warm-up before a training

Before starting any training, it is necessary to warm muscle tissue to avoid its stretching, traumatizing and the unpleasant feelings connected with it.

Examine exercises for hands against a skin obvisaniye.

That warm-up was effective, it is recommended to pick up the most various exercises which involve many muscles. An initial position identical from the first in last exercise: legs are placed on the level of width of shoulders, a back equal.

1. Become in an initial position, straighten hands in the parties. Make the brushes collected in a fist, clockwise and counterclockwise on 20 times scrolling movements.
2. Remain in an initial position, but with hands on seams. Carry out moves hands, on 20 times forward and back.
3. Keep an initial position, having bent hands in an elbow, at the level of a breast. Into the score 1-2 – hands in the parties, unbending in shoulders, into the score 3-4, develop a trunk to the right, without separation of legs from a floor, completely straighten hands, having unbent in elbows. After return to an initial position, repeat the 1st action, then repeat the 2nd action, but with turn of a trunk to the left. Do 20 times.

Exercises for weight loss of hands and lifting of skin in house conditions

Trainings for hands can be held both with use of additional sports equipment, and without it. It is impossible to forget about a hitch (extension) which has to be carried out on end of the main muscular loading, it allows to set result and it is safe to finish occupation.

Learn about a complex of effective exercises for beautiful hands of girls.

With dumbbells

For hands with dumbbells carry to the most effective exercises:

1. The stock press because of the head – studies a triceps. A direct back, legs are a little placed, the stock is fixed by hands, the gradual institution of a dumbbell for the head is carried out. Hands bend only in an elbow. Raising of stock has to be carried out accurately over the head, without filling up it strongly forward. When got a dumbbell for the head, execute a delay for 5 seconds. It is necessary to do 10 repetitions in 3–4 stages.

Video: technology of performance of exercise a stock press because of the head

2. Cultivation of hands in the parties – trains the top site of a shoulder. It is necessary to become exactly, legs to arrange most close, in hands a dumbbell. To carry out cultivation of hands in the parties that the right angle between a trunk and the straightened extremity was formed. Return to an initial position. Make 10 repetitions in 3–4 stages.

Video: technology of performance of exercise cultivation of hands in the parties

3. Extension of hands in an inclination – strengthens muscles. Legs together, the case is slightly inclined, bend hands with stock in elbows, with preservation of a right angle. Slowly make extension of hands, taking away them a little back, and stand for 5 seconds, accept an initial position, and repeat manipulation of 10-15 more times in 3–4 stages.

Video: technology of performance of exercise extension of hands in an inclination

4. Raising of dumbbells – strengthens a biceps. It is necessary to become exactly, legs are a little placed, hands with stock are lowered. Serially carry out bending of hands in an elbow, with pressing of a dumbbell to a breast. When right is bent – left falls, being extended along a trunk when right is straightened – left bend. Performing operations you watch that hands were as close as possible to the case. Do 10 repetitions in 3–4 stages.

Video: technology of performance of exercise raising of dumbbells

Without dumbbells

The previous exercises with dumbbells need to be alternated to exercises without weighting compounds therefore we will consider in more detail the best of them:

1. Push-ups from a floor. Accept horizontal position facedown, having rested socks (legs together) and palms (width of shoulders are placed slightly already) against a floor. The flat building, you watch that in a back there was no deflection. Hands are accurately perpendicular to a floor. A breath – bending of hands in elbows, falling most low to a floor, an exhalation – pushing away from a floor with extension of hands, with return to initial situation. Do 10 times in 3–4 stages.

Video: technology of performance of exercise of push-up from a floor

2. Return push-ups. Sit down on a training bench and, having strong taken by palms by the edge, lower buttocks so that they hung in air, legs have to be reduced together and extended forward. A breath – bending of a hand in an elbow with preservation of a right angle, fall buttocks to a floor, an exhalation – return to an initial position. Do 10–15 times in 3–4 stages.

Video: technology of performance of exercise return push-ups

3. Standing directly, place rather narrowly legs, hands on seams. On a breath – jump up, and, landing, place legs with raising of hands, connecting palms over the head. On an exhalation – return to an initial position. Do 15 jumps in 3–4 approaches.
4. Squeezing of palms. An initial position – kneel, turn in legs under yourself, having slightly sat down. You hold palms together, having bent hands in an elbow, begin to squeeze palms, with a sufficient force setting one against another. Squeezings carry out in several positions: breast level, level of the person and over the head. In each position repeat on 10 squeezings in 2–3 stages.

Extension of hands

The extension is used as a hitch, after the main training for removal of tension in muscles and also allows to improve contours of the trained parts of a body, doing them by more graceful.

Important! Each training needs to be finished with a hitch to give the chance to muscles to get rid of tension.

The extension consists of the following exercises:

1. Having connected hands behind the back, close fingers in lock. Turning brushes, you make a muscle strain within 20 seconds.
2. One hand straightened forward clasp another above an elbow and pull in the opposite direction. Repeat manipulation, having replaced hands.
3. Close fingers in lock, make a muscle strain, extending hands before themselves, and then over the head.
4. Hand, having bent in an elbow, get for the head, having clasped an elbow of this hand with a brush another and make a muscle strain, inclining the bent elbow towards the head.

Video: technology of performance of exercises for an extension of hands

Weight loss of fingers of hands

To remove completeness from hands it is especially problematic, but nevertheless it is quite possible. For this purpose there are special exercises which are suitable for performance of the house and in gym:

1. Pushing away by fingers from a wall. Become near a wall, with slightly placed legs, lower hands along a trunk. Execute falling to a wall, and be reluctant all fingers of hands. Further make a start fingers, having returned to initial situation. Do 10 falling in 3 stages.
2. Hung on a crossbeam. The wide successful fellow undertake a crossbeam, and, having torn off legs from a floor, stand for 15 seconds. Have a rest 10–15 seconds and repeatedly do the same movement. Repetition is carried out 10 times in 2 stages.
3. Bending of a wrist in the opposite direction. Put both hands (parts from a wrist to an elbow) on a table, before wrists put a bar (weight of 2-6 kg). Take a shell direct hold so that brushes appeared outside a table (were on weight). Move brushes up to reach the maximum point of a raising. Do 10 repetitions in 2 stages.
4. Push-ups on fingers. Accept horizontal position, rest the fingers of legs and hands which are (spread most wide) against a floor. Execute push-ups up-down, bending hands in an elbow joint, keeping the case equal. Do 5–10 push-ups in 3–4 stages.

Set of exercises in gym

Let's consider several effective complexes for gym.

The first occupation

The second occupation

The third occupation

Thus, carrying out regular trainings of the house or in gym, it is possible to remove excess fat deposits on hands, to make muscles stronger and to tighten skin.

Important! Performing operations on straightening of hands, it is necessary to avoid rocking of extremities and sharp breakthroughs.

That occupations were the most effective, it is recommended to pay special attention to technology of performance of exercises which are in detail described in this article.