Thick arms above the elbow: what to do, a set of exercises, reviews

Each representative of the fair sex, looking at the reflection in the mirror, begins to notice the shortcomings of her figure. The most common problem areas are the legs and abdomen. But often girls don’t like the forearm area either. By raising your arms and moving them to the side, you can see excess volume in the armpit area. Moreover, excess volume is accompanied by sagging and sagging skin. This defect can affect even girls with relatively normal weight and body constitution, but with thick arms above the elbow. What to do if arm fat is bothering you? What methods and methods exist for dealing with excess volume on the arms?

Where does fat on the arms come from?

For many girls and women, the problem of fat arms gives many reasons for complexes. They prefer to wear things with long sleeves, and on vacation they try to appear in a swimsuit as little as possible. Finding out why your arms above the elbow have become thick and what to do about it is actually not that difficult. It is enough to take a balanced approach to solving the problem and use appropriate methods. It is worth finding out the reasons for thick arms above the elbow. Here are the main ones:

Overweight.
Sedentary lifestyle.
Poor nutrition is most often the reason for the appearance of excess volume on the body. Excess fat is deposited on various parts of the body. This also applies to hands.
Changes in hormonal levels.
The use of certain medications and pregnancy all lead to hormonal fluctuations. Against this background, fat deposits are possible in the most unexpected places, including on the forearms.

Sleeve styles

How to hide full hands? Take a closer look at these sleeve styles:

shuttlecock;
¾ of wide and flowing fabric;
with a cut;
sleeve made of translucent fabric;
bat sleeve;
ala kimono.

Dresses that hide full arms:

Now you know how to hide full hands. Use these simple tips to create the effect of a slim figure with ideal proportions. But remember that you are gorgeous at any weight and shape.

Thanks for your time

Body constitution

As you know, there are different types of figures in women. This is an inverted triangle, hourglass, rectangle. Most often, women with an inverted triangle body type suffer from fuller arms.

In women with weak tone or, conversely, with highly developed muscles, the arms may look thick. In the first case, the arms above the elbow turn out to be flabby; if you lift them, the problem area sags. In the second case, the adipose tissue appears to be located above the muscles, which is why the arms appear thick.

Age-related changes

It has been proven that women burn arm fat much more slowly than men. Accordingly, with age, removing fat from your arms will be much more difficult, since changes in hormonal levels lead to a weakening of muscle tone. The skin becomes less elastic, the hands lose their attractiveness.

If a woman’s diet is dominated by high-calorie, unbalanced foods, then excess calories lead to excess weight and obesity. All this is deposited on various parts of the body, not excluding the hands.

Ways to solve the problem

Having decided to get rid of the hated fat, many women begin to go to extremes. Some go on long and grueling diets, others spend hours in the gym, completely exhausting themselves. Such measures are too harsh, even if the body initially reacts to diets and training, then later the body can return to its previous shape. Another problem can be body disproportion, when the upper part looks larger than the lower part. What to do if your arms above the elbows look thick and their shape leaves much to be desired? There are many methods for solving the problem, the main thing is not to be lazy, and the result will not be long in coming.

Proper nutrition is the key to a beautiful body. The first method in the fight against excess volume in the arm area is nutritional adjustments. It is not necessary to completely limit yourself in everything, it is enough to follow the basics:

exclude sweets in all its forms from the diet;
avoid eating spicy, smoked, fatty foods;
include more fruits and vegetables in the menu;
diversify your diet with cereals;
drink about 2 liters of water per day;
frequent and small meals;
fish, meat, cottage cheese, eggs are the main source of protein;
give up alcoholic drinks.

Nutritionists say that vitamin C is an excellent fat-burning substance. Large amounts of it are found in citrus fruits - oranges, tangerines, grapefruits, rose hips. Consuming vitamin C daily will help speed up fat burning.

Top 4 rules for tightening problem areas

Among the many different fat-burning methods that help reduce the volume of your arms and shoulders, we selected the most effective ones and combined them into 4 groups. Let us remind you that we have previously considered 4 methods for narrowing the shoulders.

Do strength exercises

Strength training is an essential component of any set of weight loss measures. They will help tighten sagging skin on the arms after intensive weight loss. The following exercises are most effective for the area of interest:

Standing dumbbell press. Gives a good load on the arm muscles and removes fat. Forms a beautiful relief line of the arm and shoulder. Choose a weight that is comfortable for you, perform strength exercises with joy - and the results will not take long to arrive.
Dumbbell raises while standing on your shoulders . The exercise is aimed at working the shoulder muscles responsible for its rounded shape. Dumbbell flyes using minimal weight can be used by those who are starting to perform physical activity for the first time. By doing it regularly, you can achieve the ideal shape of your arms and tighten your shoulders. Perform the movement slowly, concentrating on the target muscles.
Bent-over dumbbell raises . We work on the back of the shoulder. This exercise also works well for muscles and removes fat from the back and neck. Using dumbbells allows you to get the maximum effect from the movements performed, to form relief and toned muscles. During training, remember that it puts increased stress on the lower back, so the execution technique must first be worked out without using weight.
Wall push-ups . Push-ups are the number one exercise for working your arm muscles. Different types of push-ups shift the emphasis of the load to different muscle groups, which allows you to get the maximum effect. This type of exercise will help work your muscles and prepare them for more complex workouts. Push-ups are also used as a warm-up to warm up the muscles.
Pushups . An effective type of load that allows you to work out the main muscle groups. Promotes the formation of beautiful posture, proportionally develops the muscles of the shoulder girdle. Push-ups are included in the most popular training programs. An indispensable exercise that will help you get rid of fat on your shoulders and arms, as well as form sculpted muscles.
Classic pull-up . It belongs to an average level of difficulty and is recommended for working out the muscle groups of the shoulder girdle, burning fat deposits, and training endurance. It’s good to alternate this movement with push-ups. Women are advised to start with easier exercises.
Wide reverse grip pull-ups . Shifts the emphasis of the load to the latissimus and rhomboid muscles. This type of pull-up is more difficult to perform and belongs to a higher level of difficulty. It is good to include the movement in training when you have pumped up your muscles well enough.
Alternating pull-ups. They are performed alternately on each hand. They allow you to increase the load on the arm muscles, since pull-ups are performed using the strength of one of the arms. An exercise of a high level of complexity helps to increase muscle mass. Great for burning calories.

See also: Top 5 exercises with dumbbells for shoulders.

You can also use the complex in the video below:

Carefully! Any physical activity should be preceded by an intense warm-up, otherwise you risk getting a sprain or injury. If your hands already hurt, be sure to find out the reason.

Do some cardio

This type of training has many fans. With the help of cardio exercises with regular exercise, you can quickly acquire the desired slim figure, remove fat from problem areas and, therefore, reduce the volume of your arms. Here is a list of proven cardio exercises:

Ellipsoid (elliptical trainer). Exercises on this simulator allow you to evenly distribute the load on all muscle groups and joints, including the shoulder, elbow and wrist joints. Such exercises gently develop them, increasing mobility, eliminating the feeling of stiffness. Helps maintain correct posture. Contributes to the formation of a graceful gait.
Treadmill. Activates the fat burning process, trains the vascular system, and loads the main muscle groups. By adjusting the speed of the “running” and “walking” modes, you can set the intensity of exercise that is most comfortable for you. By working out on a simulator, you can control your weight, avoid gaining extra pounds, and constantly maintain good physical shape.
Exercise bike. A great opportunity to make friends with cycling without leaving home. Helps improve mood and produce the joy hormone endorphin. Activates calorie burning, helps control weight. You can practice at a convenient speed in any free time. By “riding” on an exercise bike, you can burn up to six hundred calories in an hour!
Stepper. A little helper that allows you to fully exercise your muscles in a limited space in your apartment. If you haven't exercised for a long time, start with a stepper. It will help start the calorie burning process and put a strain on the core muscles.
Step platform. Training on a gymnastic platform provides stress on the main muscle groups. By exercising on this simulator, you can burn calories, train your sense of balance, and create a slim and toned figure. This type of training is one of the most favorite for many, as in a short time it helps to pump up muscles and get into excellent physical shape.
Exercises with a skipping rope. These simple exercises, familiar from childhood, are actually included in many serious training complexes. The jump rope perfectly loads all muscle groups, trains the cardiovascular system, burns calories, tightens muscles and forms a slender silhouette. Exercise at home and outdoors, and soon you will be pleasantly surprised by your slender silhouette!
Nordic walking. Excellent for training the muscles of the arms and shoulder girdle. Support on poles makes the load on the joints of the legs softer and makes it accessible for use without age restrictions. This exercise includes all muscle groups, helping to build a toned figure and feminine lines of the body, and will help remove sloping shoulders in women. Doctors recommend using it constantly if you are prone to excess weight.
Dancing. One of the most popular and enjoyable types of physical activity. Develops plasticity and works all muscles, energizes, strengthens the musculoskeletal system. By dancing, you will gain a slender figure, ideal posture and graceful gait. Remove slouching and tightness in your shoulders. There are a huge number of types of dances - Latin, oriental, ballroom dancing. Choose the type you like and dance!

For more information about the importance of cardio, watch the video:

Eat right

Extra pounds accumulate primarily due to an unbalanced diet. The situation is aggravated by the use of various diets that do not provide the body with all the necessary substances - proteins, fats, carbohydrates, vitamins and minerals.

An organism that does not receive everything it needs from food during a diet begins to store nutrients for future use after the end of the diet, storing them as fat. Abdominal fat, that is, internal fat, is formed, which can be quite difficult to deal with later. How to eat right to lose weight without harm to your health? Use recommendations for building a healthy diet that will help you be beautiful and slim:

Don't try dieting. Those who constantly experiment with different diets end up with obesity, vitamin deficiency, and lack of minerals. This has a negative impact on both appearance and health.
Ban on strict diets. You cannot use strict, low-calorie diets, which lead to rapid loss of extra pounds. A gentle and longer-term weight loss is natural for the body, which has time to adapt to the new nutrition system.
Include a variety of foods in your daily menu. Building a proper diet promotes normal metabolism. The body will not experience stress from hunger.
Avoid high-calorie foods. Avoid eating confectionery and packaged juices. Replace all foods fried in oil with boiled or stewed foods. Frying a product in oil more than doubles its calorie content. Add vegetable oil to the finished dish - one teaspoon per serving is enough. Important! Remember, you can't go hungry! You just need to replace high-calorie foods with lower-calorie dishes.
Proper diet. The basis of a balanced diet should be raw and stewed vegetables, boiled seafood, fish, chicken, berries, herbs, and leafy vegetables.
Drinking water. Don't forget to drink water - place the bottle in a visible place and take a sip from time to time. Don't force drink if you don't want to. The high water consumption rates recommended by some nutritionists for weight loss are not suitable for everyone.
It is recommended to carry out fasting days once a week or once every ten days for proper weight loss. During the day, eat only one of the listed products: kefir, low-fat cottage cheese, buckwheat porridge without butter, apples. You can drink unsweetened green tea. You can’t get carried away with such mono-diets and you need to use them one day at a time.

See also: 4 tips for girls to reduce shoulder size.
Don't forget to eat berries! The use of fresh and frozen berries helps in the fight against excess weight and heals the body.
If possible, use them daily in their natural form or as a fruit drink. A healthy recipe for berry juice: mash a tablespoon of cranberries, lingonberries or sea buckthorn with a spoon and pour a glass of boiling water. Leave for fifteen minutes and drink before meals. You can add a drop of honey. Check out 10 important nutrition principles:

Hand exercises

If you have thick arms above the elbow, what should you do? We will list exercises that will get rid of the problem in the article. To make your arms slender, there is a whole set of exercises. It is enough to add proper nutrition to your workouts, and your arms will become toned again.

Many women do not know where to start a set of exercises when their arms above the elbow are thick. What to do in such a situation? What exercises should you start with first? You need to start exercises for thick arms with a warm-up. It allows the muscles to warm up and relieves unnecessary sprains and injuries. After warming up, you can use a jump rope or light walking in place. Next, you can start strength training. To achieve the best effect, it is better to perform the exercises with dumbbells or replace them with water bottles.

Hoodies and sweatshirts

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