How to lose weight in the shoulders
Only when a person's body is proportionally developed does it look attractive. There are many apple-shaped women who are characterized by fat deposits in the abdomen, arms and shoulders. They are interested in how to lose weight in the shoulders and arms, since full arms and bulky shoulders can ruin even the most attractive and slender woman. So how to lose weight in the shoulders and arms?
How to quickly lose weight in the shoulders
First of all, it is necessary to determine the reasons for the imbalance in the figure. There can actually be a lot of them, but there are two main ones: physiological problems and structural features of the bone skeleton.
The deposition of fat in the back of the arms, shoulders and chest can be associated with metabolism and hormones: fat can be deposited due to impaired capillary and venous circulation or increased cortisol levels. In this case, before losing weight, you must consult an endocrinologist or nutritionist to find out if you have problems with hormones.
If you inherited such a figure, do not despair. You can get in great shape with a balanced diet and exercise to slim your shoulders and arms.
How to lose weight in the shoulders with diet
This diet does not imply the exclusion of the basic nutrients: carbohydrates, fats and proteins - they are all needed without exception. The diet involves reducing the total number of calories consumed. That is, high-calorie foods must be excluded from the diet: fatty sausages and ham, tuna and sardines in butter, baked goods, smoked fish, sweet and fatty desserts, pastries and cakes. Try to choose low-fat foods and eat no more than 30-40 grams of fat per day.
It should be remembered that even if you are heavy, you should not consume less than 700 calories per day. In this case, the metabolism will slow down dramatically and weight loss will stop.
Shoulder Slimming Exercises
How to lose weight in the shoulders with exercise? All such exercises are based on bending the arms:
• Sitting dumbbell flexion.
This exercise primarily affects the biceps. Sit on the edge of the bench, rest the elbow of the exercised hand on the inner thigh (slightly above the knee) and bend the arm. When moving, the free hand should rest on the hip. Bend your straightened arm up at a slow pace, and then lower the hand at the same speed. When lifting, it is necessary to concentrate the effort on the muscles of the biceps. Do the exercise 15 times in 3 sets for each arm.
• Flexion of the arm with a dumbbell to the shoulder.
This exercise is similar to the previous one, but promotes more complete muscle development. The starting position is the same as in the first exercise. Bend your straightened arm at the elbow. When bending the arm, inhale, when unbending, exhale. It is advisable to do everything at a slow pace. Do 15 times in 3 sets for each arm.
When performing these two exercises, make sure that the movement is exclusively in the elbow joint.
• Press dumbbells with two hands from behind the head.
Take a dumbbell for one pancake, put your fingers under the upper pancake, stand up straight or sitting, so that there is a backrest. Raise your arms with a dumbbell over your head, gently bend them at the elbows so that the dumbbell is behind your head.
It is advisable not to spread your elbows wide and keep them parallel throughout the entire approach. After that, slowly straighten your arms with the effort of the triceps and linger in the upper position for a moment. Perform 15 times in 3 sets.
• French bench press in a lying position (Scott press).
This exercise will help you work your triceps thoroughly. You need to lie on a bench, straighten your arms perpendicular to the floor and ask someone to submit a curved bar. Straighten your arms completely, while tilting them slightly towards the head (approximately 45 degrees from the vertical). This position is the starting point. Bend the arms, keeping part of the arm from elbow to shoulder stationary. After bending, do not stop, but immediately, unbending your arms, return to the starting position. To correctly perform this exercise, you cannot spread your elbows wide, but you need to hold the bar with a narrow grip. Perform the exercise at a smooth pace and without jerking. Do 10 times in 3 sets.
You should not overdo it with exercises for slimming shoulders: 15-20 minutes of training is enough per day.
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