Often, the presence of folds in the armpit area is mistakenly taken as an indicator of excess weight. In fact, the cause of their appearance can be not only fat, but also incorrect posture, skin stretching, stooping, and so on. In any case, many people think that folds need to be gotten rid of. Let's look at exercises that will help you do this.
How to determine that muscles are “losing weight”?
Ball exercise
Initial position:
feet shoulder-width apart, ball in hands at stomach level.
Photo: istockphoto.com
Slowly lift the ball above your head and apply firm pressure with your hands. Hold this for 30 seconds, then lower to chest level so that your straight arms are parallel to the floor. Hold for another 30 seconds. Then lower the ball to hip level, with your arms perpendicular to the floor. Press down on the projectile and keep your hands tense for half a minute.
Repeat 4-5 times.
Causes of thin hands
In order to understand why you have thin arms, you need to answer a simple question for yourself: are only your arms thin, or do you weigh no more than a sack of potatoes?
Only the hands lag behind
If you are the size of a wardrobe, but you have hands like a sixteen-year-old girl, then the reasons may be:
- you are unlucky with genetics;
- something went wrong with the training.
Before reading further, make sure that only your arms are lagging and that the rest of your body looks proportional .
Genetics is generally a scary thing . Sometimes it seems to me that genetics has something to do with karma. For example, in a past life you destroyed anthills and took bread from pigeons. And now you can’t look at your hands without tears, despite the fact that you train them, knowing neither pain nor fatigue.
If in a past life you were a sweetheart and brought milk to kittens, but the size of your hands still makes people laugh, then something went wrong in your training. Either you chose the wrong exercises , in which you don’t feel the target muscle and just move weights back and forth , or the training principle simply doesn’t suit you.
All skinny
If you are completely thin , but the first thing you do is google how to pump up thin arms, and not, for example, legs or back, then I have bad news for you.
What you are doing is fundamentally wrong and you should reconsider your attitude towards life.
Very thin arms are an obvious sign that you are all thin. In this case, pumping up thin arms will not solve the problem. You need to develop your whole body proportionately. Of course, you can pump up huge arms with biceps the size of Everest, which, in your humble opinion, a million beauties would want to climb. But the trouble is that, having the body of a concentration camp prisoner and the hands of Hercules , you will attract even fewer females than your opponent with average body indicators in general and hands in particular.
When you do hundreds of different lifts of dumbbells, barbells, benches, bottles, biceps curls in one workout, those around you look at you with glances that are far from admiring, as you might think at first glance. And girls don’t take pictures of you just to print and hang your poster over their bed.
All this unsystematic fuss in the gym with hundreds of exercises leads to the fact that you are left alone with slightly more sinewy, but still skinny arms, and you continue to shake the Internet with the question of why your arms are thin.
Therefore, stop hammering your arms from dusk to dawn and devote at least a drop of your precious time to other parts of the body. And the brain in this case is no exception.
If you still decide to do this, then read the article on how to gain weight for a skinny guy.
Push ups
Initial position:
lying position, hands slightly narrower than shoulder width.
Photo: istockphoto.com
The difference between this exercise and classic push-ups is in the positioning of the hands. The closer the palms are to each other, the higher the difficulty level. Start with a distance slightly less than shoulder width and work your way down.
Perform three approaches 10 times daily.
What am I doing wrong? 5 common mistakes in push-ups
How to pump up thin arms for a man?
To pump up thin arms, and especially biceps and triceps, you need:
- exercise regularly;
- eat correctly and enough;
- take time to rest.
If you have very weak arms, then before you pump them, you need to strengthen them . I told you how to do this here. Also, learn to do push-ups.
Lying dumbbell flyes
Initial position:
lying on your back.
Straighten your arms with dumbbells perpendicular to your chest. Then separate them, but do not put them on the floor, bring your shoulder blades together.
Perform three approaches 12-15 times.
Slowly but surely: when are the first results of weight loss visible?
Why do you need to do hand exercises?
People with an ectomorphic body type often notice that their thin wrists look disproportionate compared to the well-developed muscles of the arms and shoulders, and “how to pump up your wrist?” is the first question they ask the instructor at the gym. This picture is due to the thin radius and narrow wrist joint; many ectomorphs have a wrist volume that does not exceed 12 cm. In this regard, they wonder how to pump up the muscles of the hand and how noticeable the result will be.
The musculature of the hand consists of 33 small muscles that are responsible for pronation and supination of our palms, as well as grip strength. Therefore, if you are wondering how to improve your grip, be sure to find a place in your training process for static exercises for the hands. It won’t take much time: it’s enough to spend 15-20 minutes working on such small muscle groups at the end of a regular workout in the gym.
© mikiradic — stock.adobe.com
A well-developed grip makes it easier to perform back exercises without the use of wrist straps or hooks, and is also necessary for really serious deadlifts. It is also necessary for victories in arm wrestling and martial arts, because truly strong arms begin with strong hands.
In addition, exercises for the hands and palms should be done by people who have suffered arm injuries; this will restore their former strength and mobility. Many of the exercises listed in our article are recommended by experienced doctors as part of recovery from injuries.
Standing Dumbbell Flyes
Initial position:
standing, feet shoulder-width apart, arms with dumbbells raised parallel to the floor, hands facing each other.
Photo: istockphoto.com
Spread your arms, try to keep them at shoulder level. Maintain the original position of the brushes. Stay in this position for a few seconds, then return back.
Do 15 times.
Recommendations for losing weight in the arms and shoulders
If you want to quickly lose weight in your arms and shoulders, physical activity will not be enough. It is necessary to reconsider your diet and eating habits. Let's look at the principles of nutrition for fat burning:
- Refusal of harmful products. Fast food, white flour bread, confectionery, sweet carbonated drinks - all this gives a powerful surge in insulin and overloads the body with excess calories. The result of such a diet is fat deposits throughout the body and worsening health.
- Fractional diet. Strict diets give only temporary results. And upon completion, most often the weight returns in excess. In addition, strict dietary restrictions have a negative impact on health. Therefore, you don't need to starve yourself to lose weight in your shoulders. Eat small meals 5-6 times a day.
- Limiting carbohydrates. Many girls mistakenly believe that excess weight occurs due to fatty foods. In fact, body fat is the result of consuming large amounts of carbohydrates. Eat carbohydrate foods in the first half of the day, and in the evening, instead of side dishes, prepare vegetable salads.
- Reducing salt intake. Quite often, the cause of excess weight and sagging skin is not subcutaneous fat, but swelling. To get rid of edema, you need to completely review your diet and check with a doctor for the presence of other diseases. But first, you can reduce your salt intake, which will reduce swelling.
- Slight calorie deficit. Losing weight is only possible with a calorie deficit. Calculate your individual daily caloric intake and subtract 300 kcal from it. Stick to this value and you are guaranteed to start losing weight.
- Proper nutrition. Proteins: poultry, fish, seafood, eggs, lean red meat, low-fat cottage cheese, nuts. Fats: healthy vegetable oils. Carbohydrates: cereals (buckwheat, brown rice), oatmeal, whole grain bread, premium pasta. And, of course, don’t forget about fresh vegetables and herbs.
How to combine exercises
There is no point in doing just one exercise. It is useless to pump up your brushes with just a rubber donut. Even the fist muscles require a comprehensive approach.
The list of exercises for training might look like this:
- Hanging on the horizontal bar.
- Wrist curls with a barbell.
- Expander.
You can change any element to the one you like best.
Now you know how to pump up your wrists using simple and understandable exercises. Train, achieve success, share your results!
Sample program
If you find it difficult to choose exercises, we offer a training plan, following which you can quickly lose weight in your shoulders and arms.
- Warm-up: jumping rope (5-6 minutes), swinging your arms back and forth (1 minute), stretching your arms above your head to the sides (1 minute), rotating your shoulder joints (1 minute);
- Push-ups (3/10-15);
- Circular rotations (3/15-20);
- Lifting dumbbells for biceps (3/10-15);
- Scissor swings (3/15-20);
- Pull to the chin (3/10-15);
- Overhead presses (3/10-15)
- Cool down: jumping rope (10-12 minutes).
Follow this program 3-4 times a week. Jumping rope is included in the warm-up and cool-down to speed up calorie burn. You can replace them with a light jog outside or jogging on the spot right at home.
How to determine a man's body type
When determining body type, one focuses primarily on the structure of the bones.
Ectomorphs have thin bones, while endomorphs have wide bones. The most common measurement used for assessment is the diameter of the wrist. This indicator does not change when you gain or lose weight and shows the general physiological state of the body. According to general ideas, the wrist girth of ectomorph men is less than 17 cm, mesomorphs - 17-20 cm, endomorphs - more than 20 cm.
This classification is conditional: pure species are rare. Different body types are determined by mixed characteristics, representing something between asthenic, hypersthenic and normosthenic types. When determining your sports load and nutrition plan, you should focus on the prevailing parameters.
