Why does armpit fat occur?
To figure out how to get rid of armpit fat, you need to understand why it appears. Many people consider excess weight to be the reason for its presence, but this is not always true. Fats preferentially like to be deposited in other parts of the body, but the hands do not always suffer from this.
The armpits are connected to the pectoral triceps. folds appear in the arm area . Also, fat in the armpit area can appear as a result of poor posture. Hereditary predisposition is another factor. And don’t forget that a person who is generally overweight will have excess fat everywhere, and the armpits are unlikely to be an exception.
To cope with how to remove fat from the arms and armpits, you need to pay attention to programs aimed specifically at correcting this area. They usually involve a diet and a series of specialized exercises. Fitness-oriented diets may be helpful and are usually easy to tolerate and can help combat this problem.
A little about diet
To remove fat near the armpits, you need to reconsider your diet. Resorption of fats is the task of metabolism, and in order for it to work well, you need to reconsider your diet. Stop torturing yourself with strict diets. The best diet is proper and balanced nutrition.
It will not be superfluous to use a table of caloric content of foods. The daily norm for an adult is no more than 2000-2500 kcal. You need to eat often and in small portions. It is advisable not to eat 3-4 hours before bedtime . If you really want to, drink a glass of kefir or eat something protein.
If you want to lose weight, try to exclude fast food, sweets, baked goods, and all kinds of sweet carbonated drinks from your diet. The basis of the diet should be complex carbohydrates, protein products and plant foods. Also, do not forget to drink enough clean water.
How to remove fat from armpits: exercises
Flabby arms and armpits can be tightened through physical activity . It is recommended to combine aerobic and strength exercises. This will help achieve maximum results. Strength training helps to form correct posture and strengthens muscles. Aerobic exercise burns fat, and it is in combination that these types of activities allow you to achieve results.
Aerobic exercises include the following :
- Swimming . Ideal for the summer season. You can swim in both ponds and pools. This is a great way to remove fat from any part of the body. If you swim three times a day for forty minutes, results will be noticeable after a couple of weeks.
- Rowing or elliptical trainer. Alternative to swimming. If you want to remove fat specifically under the arms, then it is better to choose a rowing machine. The elliptical will help burn fat evenly on all parts of the body.
You can also include running and an exercise bike in your training program - these are excellent options for evenly burning fat throughout the body.
The program on how to remove fat from the front armpits must be supplemented with strength exercises. They will help strengthen muscles, get rid of sagging and tighten the skin. You can use dumbbells or replace them with water-filled bottles.
Exercise with dumbbells
Stand up straight, pick up dumbbells and extend them in front of you. Bend forward without bending your legs. Then move your arms to the sides and stay in this position for a few seconds. Now lower your arms and return to the starting position. Select the dumbbell weight individually depending on your physical condition. The exercise works well on all the muscles of the arms. It is recommended to perform it 10-15 times.
Push ups
You don't need any special equipment for push-ups. You need to lean on your entire palm. Lower yourself until you lightly touch your chest. Perform push-ups every day, doing five times for 12 sets. They will help get rid of fat deposits.
If it is difficult for you to do push-ups from the floor, first perform the exercise from the wall, then from a chair and gradually move on to the standard version of the exercise.
exercises will also help you cope with how to remove fat from your armpits :
- You need to lie on your stomach and begin to spread your arms to the sides, as if you were swimming. This exercise wonderfully strengthens the back muscles and tightens the skin in the armpits.
- Lie on your back, bend your knees, spread your arms to the sides so that they do not reach the floor. You can make this exercise more difficult by using dumbbells. In the same position, bring your hands together and slowly move them behind your head. Do 2-3 sets of 10-12 reps .
- An effective oriental dance exercise. You need to stand up straight, and then alternately move your shoulders back and forth so that your chest begins to shake slightly. The shoulders should be relaxed so that the body has maximum freedom of movement. The lower part of the body should not move.
- Stand up straight and hold a dumbbell in each hand. Inhaling, slowly raise your arms up and to the sides. At the same time, stand on your toes and pull yourself up when the dumbbells are above your head. Gradually lower your arms with dumbbells down to your sides, returning to your full foot. Start with five repetitions, gradually increasing this number to five.
- Take a standing position, take dumbbells in your hands, and lift them straight up. After that, lower them, bending your elbows until they are at shoulder level, then raise them again. For each hand, do 10-15 repetitions .
- An expander is used for this exercise. Regularly squeeze and unclench it with a brush - this will help make your hands beautiful and graceful. Use each hand to operate the tool for 4-5 minutes . If you don't have an expander, you can use a simpler movement. Just forcefully squeeze and unclench your hands alternately. The good thing about this exercise is that you can do it anywhere, for example, at your workplace.
- This exercise is done against a wall. Stand with your back to her, lower your arms down, rest your palms on the wall. The point of this exercise is that you should press firmly on the support with both palms for a minute, and then relax the muscles. At first, do 5-6 repetitions , gradually increasing their number.
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!
How to remove fat from arms and armpits with cosmetic procedures
You can also lose weight in your armpits thanks to special cosmetic procedures that can be used to complement physical activity. A number of services are offered in beauty salons, but you can also do them at home.
Self-massage
For ten minutes, do pinching, shaking, kneading problem areas of the armpits and arms. It is recommended to complete the procedure by stroking the skin. You can improve the result by applying a special cream after self-massage.
Wraps
With the help of wraps, you can correct the shape of your hands and remove fat from your armpits. You will need cling film and a composition with a fat-burning effect. It is easy to prepare at home. There are many recipes for mixtures. Coffee grounds, kelp, honey, cosmetic clay, and vinegar can be used for them.
a fat burning agent is applied to problem areas , then they are wrapped in film. The composition usually needs to be kept for 40-60 minutes. Then you need to remove the mixture by rinsing it with water at room temperature. It is recommended to repeat the procedure every other day. After 10-15 sessions, the volume will become smaller, fat will decrease, and the skin will tighten.
Experts suggest removing armpit fat quickly through more radical measures. So, there is a procedure for liposuction of the armpits, in which everything unnecessary is removed from the problem area.
Adjustment methods
In any case, a simple set of exercises will help to remove sagging arms under the arms. Regardless of whether you include it in your general training or perform it separately at home, with regular implementation of the complex, the muscles will become stronger, and the body contour will become clear and toned.
Exercises
There are two training options:
- with a load due to the weight of your body;
- with weights, when using dumbbells weighing 1-1.5 kg or bottles of water if there are no dumbbells.
Choose the option that suits you or use them one by one to make it more interesting.
Interesting: Exercises for losing weight on arms and shoulders
How to hide imperfections with clothes
If you are working on eliminating excess fat from your underarms but have not yet achieved the desired results, you can visually correct the imperfections by wearing the right clothes. It is recommended to use outfits with small sleeves, ruffles and ruffles, which will help cover excess deposits. You can also draw attention to another part of the body, such as the chest or neck, to distract it from the problem area.
Lightweight blouses made from materials like silk and chiffon will probably suit you. You can use current styles, lowered to one shoulder - they look quite feminine and help to disguise fat. You can place accents in the image using jewelry, decorative elements, large accessories on the neck and arms.
SPA treatments will be useful , for example, a regular contrast shower. They improve blood circulation and help accelerate fat burning.
To get rid of excess fat deposits in the armpits, you need to take a comprehensive approach. Do simple physical exercises regularly and try not to overeat, and then you will be able to solve the problem that is bothering you.
Jab cross with dumbbells
This exercise is taken from boxing and works the entire upper body, improving coordination and speed.
- Place your feet slightly wider than shoulder width.
- Bend your knees slightly.
- Bend your elbows and press them to your torso, the dumbbells should be near your chest.
- Stretch one arm forward sharply.
- Return to the starting position.
- For a minute, take turns performing impromptu strikes with both hands.
- Repeat 3 times with a break of 20-30 seconds.
