Armpits are one of the most difficult problem areas, which occurs even in thin girls. With our effective workouts, you can not only remove fat from your armpits, but also get cool bonuses:
- make the shoulders sculpted;
- lose weight in your arms;
- raise your chest;
- improve posture.
A total of 3 training plans are offered: for beginners without equipment, for any level with dumbbells, for advanced without equipment.
Is it possible to reduce shoulders?
Yes, but only partly. Of course, it is impossible to change the width of the bones and the size of the shoulder joints, but there are several ways to visually reduce your shoulders. “The first method: increase the volume of the waist and hips, thereby making the shoulders appear smaller,” comments Escalada fitness club .
— The second way: pump up the trapezius or pectoral muscles, thereby the sloping shoulder will smooth out its width. Well, the third way is to reduce overall body weight and slightly pump up this area to restore muscle tone.” The last method is the most reliable, according to experts. It is useful to combine weight loss in general (after all, we do not lose weight locally) with training in problem areas. Thus, you will not only reduce the volume in this area, but also make it a little more prominent, more “elastic”.
Wraps
This procedure accelerates blood circulation in problem areas and the body as a whole.
The best fillers for wrapping:
- seaweed;
- chocolate; honey;
- mustard;
- various essential oils;
- special mixtures and cosmetic preparations.
Such procedures are especially effective for subcutaneous loose cellulite, which goes away first, you just need to do a little exercise and get a massage.
What workouts will help you lose weight in your shoulders?
Forget about big scales! “Interval strength and/or cardio training, any cardio classes (including group ones) and the pool will help reduce the volume in the shoulder area,” says Sergey Kotov.
Heavy weights will not help you lose weight in your arms and shoulders “Exercises with expanders, small dumbbells, weights and fitballs are suitable for this,” notes Mikhail Vysochansky, master trainer, senior trainer at the gym of the X - Fit Monarch . “It’s important to maintain a high-repetition training regimen and work in a cardio mode rather than a strength mode.”
It is also important to get enough cardio exercise. “Swimming, running, aerobics are suitable, but I would especially recommend training on the elliptical trainer. Firstly, this is the safest type of cardio for your joints. Secondly, he actively involves his hands in the work,” says Mikhail Vysochansky.
Why does fat deposition occur?
Excess fat spoils the figure, changing its proportions and contours. The most common cause of deposits in the face, chest and shoulders are genetic factors, but in this case the disorder does not belong to the group of pathological ones. It will be like this if a person is diagnosed with diseases of the endocrine system, which are associated with a failure of carbohydrate metabolism processes, dysfunction of the thyroid gland and adrenal glands. Sometimes fat deposits appear as a result of curvature of the spine: in this case, the center of gravity shifts and the so-called “fat balancer” is formed. In addition, experts call eating disorder – overeating – one of the factors that provokes the appearance of fat deposits in the areas under consideration.
How to lose weight in the hands of girls: the most common mistakes
If your goal is to lose weight in your arms and shoulders, it is important to avoid the following mistakes:
- Refusal of cardio exercises. The reduction in volume occurs precisely due to aerobic exercise, so by refusing it, you slow down the process of losing weight.
- Using large weights. “Working with heavy dumbbells provokes muscle growth (not fat loss). To lose weight, it is important to do high-repetition exercise with light weights,” says Mikhail Vysochansky. Overtraining this area. “The shoulders are a relatively small muscle group. If you want to reduce volume in this area, there is no need to perform too many (and too often) isolated exercises for the shoulders - this will not make you lose weight,” notes Sergey Kotov. It's much better to do exercises to lose weight on your arms and shoulders as part of your regular workout routine, do regular cardio, and eat a balanced diet. This will help you lose weight and strengthen your shoulder muscles.
What exercises for arms and shoulders should you choose? We asked Mikhail Vysochansky to compose and show us a set of such exercises. You can do it at home, if you have the appropriate equipment.
Physical exercise
Any physical activity burns fat cells, which are the body's energy reserve.
Cardio exercise is the best way to remove extra pounds - jogging, jumping rope, swimming, cycling or exercise on an exercise bike, team sports.
To start burning fat, you need to exercise for at least 20-25 minutes. Only in this case is the aerobic mode activated in the body, and all actions begin to be performed using fat reserves.
Cardio elements strengthen the heart, restore tone to blood vessels, have a beneficial effect on joints and ligaments, increase the vital capacity of the lungs, pump up the muscles of the legs, abs and buttocks.
“Static” loads are no less useful: they have a calming effect on the nervous system, the vestibular apparatus, quickly pump up muscles, and increase the flexibility of the whole body. “Static” classes include yoga, Pilates, and cross-fit.
Training for pumping muscles is of particular importance. After all, the best option for combating excess weight in a specific area is to directly work on it.
This method of losing weight will be discussed in detail in the next section of the article.
How to build a lesson
- Start your workout with a light warm-up . This will protect you from injury.
- Use the exercises at your own discretion. “You can perform the entire complex or select 3-4 exercises from it and add it to your regular workout. I would recommend training your shoulders on days when you train your legs or back,” says Mikhail Vysochansky.
- Perform exercises in 3-4 sets of 10 repetitions each.
- Do this program 2 times a week.
- Finish your workout with stretching .
To perform the complex, you will need a mat, dumbbells, a step platform (or bench), a bodybar, a kettlebell, and an expander.
Useful tips
Do reverse push-ups
They effectively tone the triceps muscles, which will also help tighten sagging skin on the arms and quickly remove wrinkles and folds.
This exercise can be done anywhere, even at home.
You can simply find a bench or chair. Do 3 sets of 15 reps to maximize results.
Find a new type of workout that you enjoy
Fitness isn't all about sweat and sore muscles, you can also have fun while working out.
For example, hiking - if you love to walk and enjoy lush green trees and mountains, then hiking can be not only your physical activity, but also a pleasure for the soul.
Bicycle – If you live near work or school, consider cycling there. It's a fun way to burn calories and save money on gas.
Dancing – Take a dance class that includes active moves, such as hip-hop, freestyle, salsa or even zumba.
Track your calorie intake
You don't need to keep a diary and write down all your calories.
In modern times this is not necessary. If you have a smartphone, you can simply download a calorie counting app.
Don't eat just because of emotions
It is a very bad idea to eat in response to emotional problems by binge eating, as this will lead to massive weight gain.
It's very easy to eat based on your emotional state, so you need to start controlling how your body reacts.
For example, in films the typical image of a girl who has just broken up is that she cries and eats a huge portion of chocolate ice cream.
And you must find another way for yourself to experience emotional turmoil.
Keep your back straight
Whenever you maintain good posture, it not only makes you look taller and slimmer, but also provides good support to your muscles and bones.
If you slouch, it will affect your body and can lead to skin ridges near your armpits.
The trick is to keep your neck and shoulders upright and upright while walking, standing or sitting.
It's very easy to make mistakes when you sit down at the computer, so pay attention to your body posture at this time. In your old age you will thank yourself for this.
Wear your size
If your clothes are too tight, they will naturally draw attention to areas of your body that you may not want to focus too much attention on.
Try to avoid dresses with too much arm area and clothes that stretch in the armpits.
Choose and wear your bra size to hide underarm fat. Many women don't realize that a bra that doesn't fit properly will cause creases. Remember that a suitable bra will provide adequate breast support and comfort to your body.
In this case, before you buy a new bra, you need to try it on and make sure that it fits you both when you are naked and when you are wearing it. Always remember that your bra is the foundation of your wardrobe, so if it doesn't fit properly, the rest of your clothes won't fit perfectly either.
BONUS – another arm workout!
Start taking action today!
Exercises for losing weight on arms and shoulders
Ideally, these should be performed several times a week, but it is important not to overtrain the shoulders since they are a small muscle group.
Kettlebell press
Take the weight in your right hand. Get down on your knees, step your left foot forward, bend your left knee to a right angle. Stretch your left arm to the side. Work your abdominal, back and arm muscles. Bend your right arm, pulling the weight toward your shoulder (fingers pointing toward you). Straightening your elbow and turning your hand away from you, lift the weight up. Return to the starting position for one repetition. Perform the required number of them in each direction.
Abduction of arms
Take a “pancake” in each hand. Stand straight, feet hip-width apart. Maintain a neutral lower back position. Extend your arms out to the sides, lifting the weights to shoulder level. Keep your elbows slightly bent. Then lower the “pancakes” down, connecting them in front of you. This will amount to one repetition, complete the required number of repetitions.
Raising your arms in front of you
Take the bodybar with both hands with an overhand grip, placing your palms shoulder-width apart. Place your feet hip-width apart. Maintain a neutral lower back position. Smoothly raise your arms with the bodybar forward to shoulder level. Then lower them down to their original position. This will amount to one repetition.
Bodybar press
Take the bodybar with an overhand grip, placing your palms shoulder-width apart. Place your feet hip-width apart. Work the muscles of the abs, back, arms, legs, back. Bend your elbows and pull the bodybar up to the level of your collarbones. Smoothly press the bodybar up, extending your arms above your head. Then lower the apparatus to the level of the collarbones, returning to the starting position. This is one repetition.
Arnold press
Take dumbbells in your hands and sit on a fitball. Work the muscles of your abs, back, legs and arms. Bend your elbows and lift the dumbbells up, bringing them together at eye level. Then, describing a circle with the shells, first spread the dumbbells to the sides (elbows are still bent), then lift them up (elbows are extended). Return to the starting position by bringing the dumbbells together in front of you at eye level. This will amount to one repetition.
Swing through the sides
Stand up straight, place your left foot on the center of the expander, grab the handles. Move your right foot back, bend your right knee and rest only on your toes. While stretching the shock absorber, spread your arms to the sides, raising your palms to shoulder level. Then lower them to the starting position and repeat.
Reverse push-ups
Sit on a step platform or bench, rest your palms on its edge. Bend your knees to a right angle, place your feet together. Leaning on your straight arms, slide your pelvis forward. Bend your elbows, lower your pelvis down, then perform a reverse push-up, straightening your elbows. This will amount to one repetition, complete the required number.
Butterfly
Stand straight, feet hip-width apart. Grasp the expander with your hands (its rubber part, not the handles). Raise your arms with the expander to chest level (palms at body width). Spread your arms to the sides, stretching the expander, then return your palms to their original position. Repeat.
Nutrition:
- No strict diets! They only weaken your skin tone.
- We introduce fish, any low-fat dairy products and dietary meat into the diet.
- The maximum calories per day are 2000-2500, which are stretched by 5-6 times.
- The evening meal is the lightest. For example, kefir with apple or orange.
- The most high-calorie meal is the penultimate one.
- We replace fast carbohydrates (bun buns, potatoes, bananas and butter, sugar, etc.) with complex ones. That is, for legumes and broccoli, brown rice, sauerkraut, etc.
Radical method:
- If age no longer suggests drastic changes even when using the entire range of methods, surgery remains. For example, lapectomy, when a specialist injects a special solution into the armpits to help break down excess fat at the cellular level. At the same time, ultrasound is used to enhance the effect. Well, the end is lymphatic drainage.
- Another method is brachioplasty, which is sometimes performed in combination with liposuction.
And take up dancing.
Dancing will help you gain not only a good figure, but also optimism, which for some reason is always lacking.
The site Colady.ru thanks you for your attention to the article! We will be very pleased if you share your feedback and tips in the comments below.
We turn to professionals
In some cases, you cannot solve the problem yourself, and this is normal. Then you can turn to professionals - cosmetologists and plastic surgeons.
In such a situation, cosmetologists usually implant mesothreads that tighten the contour of the arm. This is a minimally invasive procedure - there will be no scars or scars left after it. However, this solution is temporary - the threads dissolve under the skin within about one year.
Plastic surgeons offer brachioplasty - plastic surgery of the hands. The doctor makes an incision from the shoulder to the elbow and tightens the tissue, then stitches it up again. After the operation there will be a scar near the armpit. But brachioplasty, unlike mesothreads, provides a permanent effect.
Brachioplasty will help tighten the shape of your arms if you can’t achieve what you want with exercise and diet.
Pulling up your arms is a completely feasible task that will only require a little perseverance from you. Regular exercise will bear fruit within a month.
