Usually an unattractive form of hands is not the main problem of the female figure, so we pay very little attention to this area of ​​the body. And it's a pity, because the sagging muscles do not look aesthetically pleasing.

The problem becomes huge after 40. And even pulling up the tummy and getting rid of cellulite on the buttocks, you do not feel like the queen of the beach, unless you include exercises for the muscles of the hands in the program of individual training, along with exercises for losing weight and toning the press!

General recommendations for correcting the shape of the forearms

For the appearance of this zone there are only 4 muscles, so it's quite easy to work with it. They all enter the so-called humeral girdle and are represented by deltoid, subscapular, large and small round muscles. Professional coaches recommend choosing a set of exercises for the hands in such a way that it combines power exercises, that is, with dumbbells, and stretching. This is the most direct way to a quick result. It is also important to use other means.

A sufficient amount of liquid - 2 liters of water a day, and your metabolism will work like a five-year-old child! No fat deposits and active excretion of what has accumulated!

Proper nutrition - we will not once again repeat the harm of fast food and shopping sweets. Let's just note that an aromatic bun and a glass of soda for dessert can be replaced with a pair of pieces of dark chocolate (the percentage of cocoa should exceed 76) with a cup of good green tea. And instead of sweets during the day, eat raisins, dried apricots and nuts. Believe me, you will like this diet even more than buns and cakes, after which you invariably experience the torture of conscience. And will not bring a single extra centimeter to the waist.

Regular exercise

You need to perform exercises for slimming your hands for women you need regularly. If you focus on stretching, do at least every day. The power complex does not need to be performed more than three times a week. The main thing is to accustom the body to constant loads, to adjust it to parting with excess weight.

Calm down! Already after the third exercise you will feel how your muscles have tightened, not only the upper extremities. The tonus will find the whole body! But do not expect that exercises to strengthen the muscles of the hands will provide instant results. You will notice the first changes in 2 weeks, if you make 15 simple moves to reduce arm fat for women over 40 years old.

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READ MORE: Here is how to advance weight loss naturally and safe with water

#1. Pullover

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#2.Forearm Plank To Push Up

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#3. Dumbbell Bent Over Lateral Raises

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#4. Lateral Raises

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#5. Biceps Curl

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#6. Tricep Dips

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#7. Two Armed Bent Over Row

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#8. Knee Push-Ups

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#9.Single arm-Kettlebell Swing

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#10. Triceps Extesion

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#11. "T" Exercises with Dumbbells

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#12.Lying Chest Fly

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#13. Chest Press

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#14. Hammer Grip Row

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#15. Straight Tricep Kickbacks

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