Effective arm exercises without dumbbells for women: how to remove fat without weights

Beautiful, pumped up arms are the dream of not only every man, but also many women.

It is best to pump them up using dumbbells.

But what to do if, for one reason or another, you do not have the opportunity to use this sports equipment?

How to build up arm muscles without dumbbells? Very simple!

There are a lot of exercises with your own weight, thanks to which you will become a real athlete after a certain time.

Your training should be based on gradually increasing the load in the approaches.

You should increase loads without iron as follows: when you can do 5 sets of 5 reps, start doing 5 x 6, then 5 x 7, and so on.

Properly increasing the intensity level of training sessions is the key to constant progress.

Exercise #1: Wall push-ups

We agree, push-ups are not the easiest thing in the world. However, the good thing about wall push-ups is that they allow you to adjust the level of difficulty, which makes them significantly less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 6 inches away), place your hands shoulder-width apart from the wall, and take a step back as far as you can. Now start doing push-ups, trying to keep your back straight and your buttocks tight.

Wraps

When it is necessary to tighten the skin and lose weight in the arms, various types of wraps are performed. A similar method is carried out in beauty salons, but the manipulation can also be done at home. The procedure has the effect of a sauna; it opens pores through which toxic substances and excess fluid are removed. At the site where the mask is applied, blood flow will improve and lymph flow will increase, which leads to improved breakdown of fat accumulations. Peculiarities:

• With constant wraps, the volume decreases by 2 cm over 4 weeks. Typically, 10 procedures are carried out after 1-2 days.
• The procedure is prohibited for certain skin diseases. In addition, it should not be carried out during the postpartum period, during pregnancy and breastfeeding.
• Wraps are not recommended for people with severe heart disease, bleeding disorders, or severely fragile blood vessels.
• When using a new scrub or mixture, you must first do an allergy test.

Honey mustard to reduce volume

Honey is considered the most useful product that helps fight excess body weight. Combining it with mustard enhances the effect of the procedure. Manipulation with these components is carried out in the evening, but not at night. Before use, it is necessary to test the product for an allergic reaction by applying a small amount of the product to the elbow. When there is no redness or itching, it is possible to start wrapping:

• You need to mix 0.5 tsp. mustard and 2 tbsp. l. honey
• The finished mass is applied to the treated areas, spreading over the surface.
• The smeared areas are covered with film.
• Cover yourself with a scarf or handkerchief.
• During the procedure, a moderate burning sensation sometimes occurs.
• The skin turns red.
• If intense burning occurs, the mixture is washed off.
• The manipulation lasts 10 minutes.
• The mass is washed off with warm water.
• After the manipulation, a moisturizer is applied.

Blue clay for cellulite

Blue clay is often used as a means for weight loss, since it has no contraindications and is therefore harmless to the skin. It contains vitamins and useful elements that help improve skin tone. It is optimal to use hot wraps in order to enhance the effect of the product used. The manipulation is carried out as follows:

• Mix 60 g of clay with 3 drops of essential oil and 250 g of water.
• The finished mass is evenly distributed over the treated areas.
• Then the hands are wrapped with cling film.
• Leave for half an hour.
• Next, the mixture is washed off in the shower with soap.
• Moisturizer is applied.

With seaweed

Algae help make the skin elastic, counteract cellulite, and remove toxic substances and excess fluid. The consequence of constant wraps will be the elimination of the “orange peel” and a decrease in body weight. In addition, metabolism in the lower layers of the skin will improve, its surface will be smooth. The cosmetic procedure is also carried out independently at home. For it you need:

• 4 tbsp. l. Laminaria powder pour 1 liter of boiling water.
• The finished mass is infused for 25 minutes until a mushy state appears.
• Algae is applied to cleansed skin.
• Next, wrap your hands in film.
• The session lasts approximately half an hour.
• Afterwards, you need to wash off the mixture with warm water.
• Moisturizer is applied.

Many women face the problem of excess weight. To lose weight in their arms, they will need to put in a lot of effort. It is possible to achieve positive changes using various methods: physical activity, diet, liposuction (surgical intervention to eliminate excessive fat accumulation) or massage. The choice of the most effective method is carried out together with a specialist, but an integrated approach to losing weight is always needed.

Exercise #2: Reverse Plank Squats

Theoretically, these squats can be done on a soft surface, such as a bed - but Graham warns that in this case you risk lifting the body too high, while on a hard floor it is always easier to monitor the quality. So, what you should do: sit on the floor, stretch your legs forward and bend your knees, place your arms at your sides a little wider than shoulder-width apart. Now from this extreme comfortable position, tensing the muscles of the abdomen and buttocks, you need to push your body up (to the “coffee table” position). It is important to lower your body by bending your arms to activate your triceps.

Diet for hands menu for a week

The main product in the hand diet proposed by the weight loss portal hudeem-bez-problem.ru will, oddly enough, be tasty, healthy and nutritious rice.

The first day

• Breakfast: eat a small portion of rice, to which lemon zest and a red apple have been previously added, and wash down your breakfast with green ABSOLUTELY UNSWEETENED green tea.
• Lunch: Eat rice with a teaspoon of olive oil, a vegetable salad made from vegetables of your choice, and wash down your lunch with vegetable broth.
• Dinner: Eat vegetable broth, rice with carrots and wash it down with unsweetened freshly squeezed juice.

Second day

• Breakfast: Cook and eat rice with orange zest, an orange and any vegetable.
• Lunch consists of rice with vegetable broth and fresh orange juice.
• Dinner involves eating a small portion of rice, fresh vegetable broth and a glass of unsalted tomato juice.

Day three

• Breakfast: you need to eat rice with cinnamon, half a lemon and drink a glass of freshly squeezed juice to your taste.
• Lunch involves eating rice with fried mushrooms, vegetable broth and cucumber salad.
• Dinner consists of rice with carrots and vegetable broth, washed down with water (by the way, the rice diet for hands involves drinking one and a half to two liters of water daily).

Day four

• Breakfast consists of rice cooked with skim milk, fruit salad with oatmeal and a glass of water.
• Lunch involves eating rice with boiled carrots, radish salad and fresh orange juice.
• Dinner: prepare vegetable broth, rice with herbs (parsley and dill); Wash down your dinner with a glass of fresh juice or water.

Day five

• Breakfast: Eat rice with grapes, fresh tomato and a glass of grapefruit juice.
• Lunch: Eat rice with herbs and fresh seasonal vegetables, vegetable broth and drink orange juice.
• Dinner: Eat some oatmeal, rice with walnuts, and fresh vegetable broth.

Day six

• Breakfast includes eating a pear, rice with four hazelnuts, two figs and two dates, which should be washed down with still mineral water.
• Lunch consists of rice with sweet pepper and cucumber, salad (made from mint leaves), and vegetable broth.
• Dinner involves eating rice with boiled carrots, vegetable salad; You need to wash down your dinner with a glass of water.

Day seven

• Breakfast consists of rice with chopped apples and pears, a small portion of yogurt and a glass of any juice.
• Lunch includes rice with tomatoes and beans, vegetable broth and fresh orange juice.
• Dinner involves eating vegetable broth, rice with basil and zucchini; Carrot juice is acceptable as a drink.

If you want to be known as the owner of beautiful, graceful hands, pay attention to the menu that offers a diet for hands, give up bad habits and go in for sports. Believe me, the result you see in the mirror is worth it! Share with friends:

Share with friends:

Exercise No. 3: Semi-circular arm swings

This middle school exercise is a surprisingly good upper body workout. However, monotonously repeating movements easily lead to boredom, so it makes sense to diversify them a little: for example, do not circular, but semicircular swings, changing the direction each time. The semicircle makes the work generally more active, allowing you to pump, among other things, the deep muscles of the arms. Important note: During the exercise, try to keep your elbows in a fixed position to maximize muscle interaction. As for speed, Jasmine Graham advises choosing a fast enough, but at the same time, comfortable pace for you.

About muscle training

It is strength exercises that will help you engage the muscles of your arms, and as a result, gain the desired relief, get rid of excess fat or, conversely, lose thinness.

The following muscles will receive a high-quality load:

1. biceps (flexor);
2. triceps (extensor);
3. deltoid;
4. shoulder

But, of course, in addition to the main muscle groups, the back, chest and abdomen will be indirectly involved.

Girls should not be afraid to gain a masculine silhouette by doing exercises at home, because gaining muscle mass requires heavy weights and sports nutrition. But giving your muscles tone is exactly what home training can give you, without going to the gym.

Exercise No. 4: Imaginary dumbbells

You might be surprised, but to create the resistance needed to pump a specific muscle group, all you need is your own fist. Despite the fact that in fitness clubs most of these exercises are done with additional weight, at home you can completely do without it. The secret is that by clenching your hand into a fist, you activate the muscles in your hand, which makes any exercise more effective. Try this: Bend your elbows at your sides and extend your arms straight back, imitating the motion of a rower. This will work the biceps and triceps in addition to activating the upper back muscles.

LiveInternetLiveInternet

An effective set of 5 exercises for hands

A training complex for arms at home should be performed regularly and each exercise should be approached responsibly. Strength training should be performed no more than three times a week; if the emphasis is on stretching the arm muscles, then it is allowed to do it every day.
Excessive stress on the muscles of the hands, especially those who are physically unprepared, can cause pain , which will not allow further exercise and will cause significant discomfort. The load should be increased gradually, and the exercises should move from simple to more complex.

So, training for arms without dumbbells is presented in the form of a set of 5 exercises.

Important! There is no need to be wary of the appearance of huge “male” hands. Without heavy weight training equipment, special sports supplements and patient work, this will not happen.

Narrow push-ups

Push-ups are the most effective arm exercise without using dumbbells. For people just starting to exercise, it is better to perform the exercise from a bed or sofa. To make it easier, you can also rest your knees on the floor. Among other things, this movement is excellent for removing fat from the underarm area.

1. Starting position - lying down. Straight legs together with the body create one line, with the toes resting on the floor. Place your hands on the floor so that your fingers do not leave the imaginary shoulder line;

2. The distance between the palms is equal to the shoulder girdle, the arms are almost perpendicular to the floor. Smoothly bend your elbows, lowering yourself down; Immediately rise up, without spreading your elbows to the sides and keeping them along your body.



It is necessary to perform 3-4 sets in the range of 10-15 times.

Reverse push-ups

A simple and effective exercise that strengthens weak triceps muscles and makes the area behind the shoulders toned and elastic. also develops biceps and forearms, muscles of the upper chest and deltoid muscles, and perfectly tightens loose skin on the inside of the arm.

1. Starting position - sit on the edge of the bed or sofa and place your hands at the sides of your hips, elbows slightly bent;

2. Move your body forward and lower your buttocks down, while your gaze is directed in front of you and your chest is straightened;

3. Bend your elbows and push up until your shoulders are parallel to the floor (the angle between the forearm and shoulders is 90 degrees);

4. Return to starting position.

Reverse push-ups are recommended to be performed with a large number of repetitions - from 15 to 20 times in 3-4 approaches.

Carefully! When performing the exercise, you should not spread your elbows and round your back, otherwise the load will transfer to the shoulder joints, which can lead to dislocation.

It is also forbidden to go too low - this can cause damage to the capsule of the shoulder joint.

Burpee

The most effective exercise for burning fat, using all muscles at once and extremely loading the upper body . It works the entire muscle group of the arms, including both superficial muscles (biceps, triceps, wrist extensor, brachyradialis) and deep muscles. Effectively reduces the volume of girls' hands.

1. Starting position - take a squat position, with your palms in front of you;

2. Jump your legs back and take a push-up position;

3. Push up and jump back to the squat position;

4. Jump as high as possible and take the starting position.

The exercise should be performed at an accelerated pace, as far as physical fitness allows. It is recommended to perform 12-15 repetitions.

Thanks to its high intensity, the exercise perfectly burns excess fat in the arm area, develops strength and gives the arms a firm, athletic appearance. Working out improves your metabolism, which helps in the process of actively getting rid of unnecessary calories.

Carefully! Burpees are a very difficult exercise and can be very difficult for a beginner to perform. Even for an athletic person, after 5-6 times the oxygen supply is cut off, the legs begin to burn.

Plank

This is a universal exercise that works all muscle groups, including the hands. When performing a handstand, the muscles begin to contract, activating processes in the vessels, cells and lymphatic ducts.

Holding a plank involves transferring half of your body weight to your arms, which allows you to perfectly work your biceps and triceps. This rather difficult exercise will not give your arms definition, but will make them more graceful and stronger.

1. Starting position - palms folded into fists, hands resting on the floor with forearms, legs and back are straight and form a straight line, stomach is tucked, buttocks are tense;

2. Feet are at shoulder level and pointing toes on the floor. The hands are located strictly under the shoulder joints;

3. The lower back is straight without rounding during the entire exercise. To figure out what position your lower back should be, you need to lie on your back and press your lower back to the floor. This is exactly the state it should be in when doing the plank.

4. The whole body is pulled back with the heels.

It is recommended to stay in the plank pose for one minute or as long as each body can handle. When first performed, beginners experience tremors in the upper and lower extremities, which is a consequence of weak muscles. Over time, the muscles will become stronger, and the shaking will decrease significantly or disappear completely.

Palm squeezing

The exercise, which comes from the practice of yoga, involves not only the muscles of the arms (biceps, triceps), but also improves the shape of the chest. Palm squeezing is easy to do and can be done even by a beginner.

1. It is necessary to raise your arms and connect your palms with each other so that your elbows are bent at right angles and look to the sides;

2. Start pressing on your palms with all your strength for about one to two minutes;

3. Release the pressure and take a break for 10 seconds;

4. Repeat the exercise, changing the position of your arms, extending them above your head.

Exercise No. 5: Jumping

Your inner cardio freak can finally rejoice—it's time to jump. X-shaped jumps are good because they simultaneously strengthen the muscles of the abdomen, arms and legs. And although in terms of arms they do not work as effectively as the other exercises listed, they help to consolidate the result. So, place your feet shoulder-width apart and extend your arms to your sides, then start jumping up, spreading your arms above your head. It's best to do this in front of a mirror to check that you actually get the "X" at the final point of the jump. Helpful tip: Bend your knees to soften your landing slightly.

Losing weight or training

There are two options here, depending on what you want to achieve:

• If your goal is to reduce the girth of your arms and lightly tighten your muscles, then you need to perform the exercises a large number of times (15-30) in one approach, but with a small weight (0.5-3 kg), the pace can be either slow or faster.
• If you want to pump up your arm muscles, then you will have to work with heavier weights (4-6 kg), doing each exercise slowly for several repetitions, for example 10 times in 3-4 sets. This option is already for advanced ones; a beginner should practice with light weights.

Anatomy of arm muscles: what makes triceps and biceps grow

Basically, working out the arm muscles is aimed at increasing the mass and volume of the biceps (biceps) and triceps (triceps). Regular exercise promotes muscle development, improves tone and increases strength and endurance. For beginners, it is recommended to work on the whole body and overall fitness, including arm exercises in the fitness program.

What makes biceps grow?

Exercises that specifically use this muscle will help you pump up your biceps without iron. The key task of the muscle is to flex the shoulder and elbow. Accordingly, to increase the mass and growth of the biceps, you need to perform traction-type exercises.

What makes triceps grow?

The triceps make up 2/3 of the volume of the muscular frame of the arm. It performs the function of abduction and extension of the limb. Pumped triceps are the key to beautiful relief and the absence of fat “jelly”. To develop the triceps muscle, it is enough to perform exercises 2 times a week as part of a general strengthening complex.