Sagging skin on the hands is a problem that worries many women. Lack of elasticity leads to the fact that we bundle up when we put on revealing clothes or a swimsuit. Moreover, not only those who are overweight, but also quite slender ladies can face such a nuisance. How to deal with this? Here special exercises for the hands will come to the rescue so that the skin does not hang.
Causes of sagging skin on the hands
Why does such a problem bother women in principle? There are several main reasons for this:
- Fast weight loss . Because you lose weight quickly, your skin sags because it can't keep up with your pace. Therefore, you need to lose weight gradually, avoiding strict diets and including appropriate exercises to strengthen muscles in your program.
- Weak arm muscles. Poorly developed muscles lead to sagging arms and forearms. The biceps and triceps are responsible for their beauty. Those who want to tighten their arms should focus on these muscles.
- Age-related changes. Over the years, the skin inevitably loses its tone, and older women need to make more efforts to maintain its elasticity. We recommend that you read: how to remove loose skin on the stomach
Training SCHEMES (programs): go for it!
If only hands are targeted, then the scheme could be like this:
- Standing barbell curls or even better, reverse grip biceps pull-ups 4x6-12
- Close grip bench press 4x6-12
- Hammer Curls" (HAMMERS with standing dumbbells) 4x6-12
- Dips (emphasis on triceps) 4x6-12
I consider this the MAXIMUM EFFECTIVE COMPLEX FOR THE RAPID GROWTH OF ARM MUSCLE MASS. In my opinion, the vast majority of people don’t need more!
For advanced, I emphasize ADVANCED athletes, the scheme may be as follows:
- Reverse grip biceps pull-ups 4x6-12
- Bars (triceps emphasis) 4x6-12
- Barbell curl for biceps 4x6-12
- Close grip barbell press 4x6-12
- Hammer Curls" (HAMMERS with standing dumbbells) 4x6-12
- French bench press 4x6-12
Exercises for lifting arms: an effective complex
If you are wondering how to tighten the skin on your hands, exercises aimed at this will help you. Do them regularly, and soon you will notice clear changes for the better.
You need to start your workout with a warm-up. Wall push-ups are suitable for this. Stand facing the wall, place your hands on it at chest level and take a step back. Push up vigorously to warm up your muscles and prepare them for the stress. You can also include any movements that involve your arms and shoulders, such as spins, in your warm-up. The forearms need to be given special attention, since they are little involved in everyday life.
Strength exercises will help tighten your arms, since you need to work specifically on strengthening the muscles.
Exercise 1. Rotation of arms.
This is a good non-weight-bearing exercise for working the muscles of the shoulder and shoulder joint, as well as preparing the arms for further strength loads. It is very simple, but very useful. You just need to do it carefully and smoothly, avoiding excessive zeal.
Stretch your arms to the sides. Make circular rotational movements, first clockwise and then counterclockwise. Do fifteen repetitions on each side.
Exercise 2. Dumbbell rows to the chin.
This exercise for loose skin on the arms works great on the triceps. This helps tighten the skin and also get rid of fat in the underarm area. Take dumbbells in your hands. Place them with your palms inward on the front of your thighs. Pull the dumbbells toward your chin until your elbows reach the highest point. To start, use minimal weights and perform ten repetitions.
Exercise 3. Triceps extension
An effective exercise for working the triceps. Gives the muscle a targeted load, forms an attractive line of the limbs, makes the arms elastic but graceful. It is this movement that is useful for those who have sagging skin. Take the dumbbell with both hands and lift it up. Bend your elbows and place the dumbbells behind your back. At first, it is enough to perform the exercise ten times.
During this exercise, the elbow joint actively works.
Exercise 4. Bent-over dumbbell row.
Exercises aimed at the triceps help remove sagging skin on the arms. Bent-over dumbbell rows help to form a beautiful topography and rounded shoulder line.
Take dumbbells in your hands and lean forward a little. Bend your elbows and pull the dumbbells toward the side of your body. Repeat at least ten times.
Exercise 5. Push-ups
Push-ups are the best exercise for working the muscles of the arms and shoulder joint. It also strengthens the chest muscles, actively burns calories and helps keep the body in shape. Do it regularly, and then your arm muscles will always be in good shape.
It is necessary to take a lying position and bend your arms straight, lowering your body until your chest touches the surface. A simpler and more suitable for girls is push-ups from the knees. It is done in exactly the same way, but the emphasis is on the palms and knees.
Those who want to lose weight need to do it smoothly and slowly, otherwise the skin will sag even more. Eat a proper, nutritious diet and drink enough fluids. Avoid strict diets as they are harmful to your health.
The best exercises to train your biceps
- Reverse grip biceps pull-ups
- Barbell curl
- Dumbbell curls with supination (advanced only, at your discretion)
- Dumbbell bicep curls while lying on an incline bench (advanced only, at your discretion)
This doesn't mean you need to use all of these exercises. This is just a list of the BEST (in my opinion) exercises. This is a note for you for the future. In the section (training schemes) everything will be compiled already, you will not need to invent anything.
Well, we’ve sorted out the intricacies of the “biceps.” Let's talk about TRICEPS? =)
The triceps also have HEADS, only not two, but THREE (it’s logical even from the name):
- Lateral head (aka external)
- Medial head (also known as the middle or small ulnar head, located next to the elbow)
- Long head (also internal, attached to the back of the shoulder blade)
Here, the message is that all three heads are in one ligament, in the area of the elbow, and that is why all three heads work simultaneously (together) in all exercises that involve the triceps. Biceps don't have that. And here it is! BUT!!! There is an important but!!!
Each head is not trained evenly! Those. each of the heads receives its own degree of load (this depends on the mechanics of the exercises).
This means that you will still have to concentrate on one head or another (depending on your advocacy for one or another head). As a rule, the LONG HEAD always does not finish, and as a result, lags behind in comparison with the lateral and medal. This means that you will have to focus on it, otherwise you will not see truly massive triceps.
In general, the same nonsense as with biceps. You need to develop all three heads, fully.
Hand massage
Arm massage can help tighten your arms. It improves blood circulation, removes waste and toxins, and helps maintain tone. They can be used to complement your hand exercises at home so that the skin does not sag. The massage technique is based on the following movements:
- Using two fingers, stroke the skin of your arms, starting from the shoulder and moving to the elbows. Repeat this procedure 2-3 times twice a week for twenty minutes.
- Rub the skin on your arms from the shoulder to the elbows in a circular motion. Do this 2-3 times a week for half an hour.
- Perform small pinches on the skin of your hands, thus going down to your fingers and going up again. Do this procedure once a week. Movements must be careful so as not to leave bruises.
For massage it is recommended to use massage oil. You can also use essential oils. Please note that massage is contraindicated for those who have skin diseases or many rashes.
Push ups
You can properly pump up your arms using the best way to train with your own body weight - push-ups.
"Diamond"
This option is the most effective for increasing biceps volume.
The transferred body weight to the fingers folded in a triangle can effectively load all parts of the hands.
The correct technique looks like this:
- Starting position: feet are side by side, thumbs and index fingers are connected in a triangle, elbows are pressed tightly to the sides.
- As you exhale, you should lower yourself down, bending your elbows, and touch your chest to the floor.
- As you inhale, rise up, slowly straightening your limbs.
Do 3-4 sets of 18-25 push-ups.
Reverse
The triceps, chest, trapezius and upper back are pumped up very well.
Nuances and rules of execution:
- It is necessary to place your palms above floor level (on a bench or other elevated surface) shoulder-width apart. The face should be directed upward, the heels should be firmly planted on the floor.
- Exhale - bend your arms and lower yourself deeply down so that your back remains straight and your legs are straight at the knees.
- Inhale - return to the top.
It is recommended to do 2-3 sets of 20-25 reps. If you feel confident in your abilities, you can increase the number of sets to four or even five.
On the uneven bars
In this case, muscle tone will remain for a long time after training.
The exercise is considered relatively traumatic, so it is better not to perform it if you have difficulty standing on your hands or have injuries to your hands and elbows.
Push-ups consist of the following steps:
- Stand on the uneven bars, elbows straight, legs bent and crossed so as not to sway. The back and neck are tense, the shoulder blades are pulled together, the head is slightly tilted down.
- Inhale – you should lower yourself, bending your limbs and stay at the lowest point for a couple of seconds.
- Exhale – lift the body in one powerful movement.
It is necessary to perform 3-4 sets of 15-18 lifting cycles.
You can pump up in this way, working out your chest, back and shoulders in addition to your arms, in the shortest possible time.
Procedures for tightening the skin of the hands
To improve the condition of your skin, you can resort to services offered by beauty salons and cosmetologists. These are various massages, mesotherapy, lifting, wraps . A number of procedures can be carried out at home, for example, a contrast shower. You can also do the wraps yourself. First you need to cleanse the skin. A scrub is suitable for this. They need to be done in a course of 10-15 sessions, every other day. You can use the following mixture recipes :
- Mix two teaspoons of heavy cream, a tablespoon of corn oil and a few capers of some citrus essential oil. Heat the mixture a little until the mass becomes homogeneous. Apply a thick layer of it to the problem area, wrap with cling film and a towel. After 20 minutes, remove excess cream with a napkin and rub the remainder into the skin.
- You need to mix three tablespoons of honey and three drops of mint and orange esters. Apply the composition to the skin in the same way as in the previous version. Leave for 1-1.5 hours. Rinse off with warm water.
can also be useful in the fight for hand skin tone . Pour a small amount of avocado or grape seed oil into your palm, add a couple of drops of juniper and patchouli esters. Apply the mixture to the skin with massage movements while taking a shower or bath. Leave it overnight.
Of course, such procedures alone will not tighten your skin. It is important to strengthen the muscles , and then the arms will be in good shape. Don't be upset if you notice that you have sagging skin on your arms - exercises will help you deal with it. Give them at least half an hour a day, after a couple of months you will notice clear changes for the better.
No. 2. Incorrect exercise technique
For those who are not aware (do not know), without the correct technique, all your efforts in the gym or at home (depending on where you train) are directed only to one place... to your ASS!!!!
It is very important to learn how to perform the exercises you need correctly. Do it in such a way that when you perform it, you have an isolated workout of either the BICEPS (if you are doing biceps exercises) or the TRICEPS (if you are doing triceps exercises). Do you understand?
Most often, people either do the exercise incorrectly, or correctly but not completely. We don’t talk about completely wrong at all, but about correctly but not completely we mean, the technique is correct, but not ISOLATED!! Those. A person is doing an exercise on the triceps, and in addition to the triceps, his CHEST MUSCLES and also the anterior delta are actively working, respectively, these muscles steal the blatant load from the triceps, and he gets something other than what he could have gotten. Do you understand?
This is an example for you. Your task is to learn how to correctly perform the exercises you need in isolation.
COMBO (reasons No. 1 and No. 2 are very often INTERRELATED).
Very often, people, in pursuit of weight (load progression), violate the technique of performing one or another exercise. It is unacceptable! Remember and never fall for this mistake.
It is ABSOLUTELY NECESSARY to progress the load (in any way) (because without it there will be no muscle growth), but this should not be done at the expense of TECHNIQUE. Otherwise the meaning is lost. Do you understand? Technology ABOVE EVERYTHING!!! If you progress the load, but do the exercises, roughly speaking, through the butt, then the result will be the same. I recommend reading: “How to determine the working weight in an exercise?”
