Excess fat on the shoulders can be a problem for many people, especially in the summer, when we expose these parts of the body. Achieving slim and resilient arms requires not only regular training and a healthy diet, but also full-body involvement.
It should be understood that it is impossible to lose weight from one specific part of the body-the process of fat loss affects the entire body globally. However, a well-chosen shoulder-focused workout will help build up the muscles in this area, which will further improve their appearance, making them more defined and firm.
To begin with, a few obvious things.
How to start losing weight off your shoulders?
The first step to losing weight off your shoulders is to pay attention to your diet. The number of calories we consume each day has a big impact on our body shape. Focus on consuming whole foods that are low in processed foods, such as vegetables, fruits, low-fat protein, and whole-grain cereal products. Limit your intake of saturated fats, sugars, and salts, which can contribute to the accumulation of fat on your hands.
With a change in diet, you should increase your level of physical activity. Exercises specifically designed to strengthen your arm muscles and improve their appearance are a key element in the weight loss process from this area. Properly selected exercises will allow you to use specific arm muscles to work on them more effectively.
What exercises do you need to do to lose weight off your shoulders?
Here are 10 effective exercises to include in your workout plan If you want to lose weight off your shoulders:
Overhead dumbbell press
This exercise focuses on working the deltoid and triceps muscles, which are crucial for strengthening the upper arms. Start the exercise by standing up straight and holding dumbbells in your hands. Raise the dumbbells above your head, straightening your arms, then slowly lower them to the starting position. Perform this exercise in series, controlling your movements to avoid putting too much stress on your joints and muscles.
Lifting arms with dumbbells to the sides
This exercise perfectly activates the deltoid muscles and helps to give your shoulders a slim look. Stand up straight with dumbbells in your hands and raise your arms to the sides, bringing the dumbbells to shoulder level. Slowly lower the dumbbells and return to the starting position. Exercise in a controlled manner, avoiding swinging dumbbells and putting too much stress on your spine.
Flappingi with dumbbells
This exercise focuses on the deltoid muscles, allowing you to model your arms. Stand up straight with dumbbells in your hands and bend your elbows slightly. Do a bird-like air movement, lifting the dumbbells back and forth. Train smoothly and control your movements to avoid overexerting your muscles and joints.
Push-ups on the railing
This advanced exercise involves the muscles of the arms, chest, and triceps. Stand in a position similar to traditional push-ups, but place your hands on the handrails. Perform push-ups by lowering your body down and lifting up. Remember that this exercise requires a lot of arm strength, so do it according to your abilities and gradually increase the number of repetitions.
Lifting dumbbells in a standing position
This is a simple but effective exercise for the arm muscles. Stand up straight, holding dumbbells in your hands. Raise the dumbbells in front of you, parallel to the floor, then slowly lower them to the starting position. Repeat the movement in series, controlling the movements you make.
Pull-up on the crossbar
Pull-ups on the crossbar are an excellent exercise for strengthening the muscles of the back and shoulders. Grasp the bar with an incline, keeping your hands shoulder-width apart. Lift your body up until your chin is above the bar, then slowly lower yourself down. Perform the exercise according to your abilities, possibly using a training rubber band if you need additional support.
This is an advanced exercise that involves the muscles of the shoulders, triceps and deltoids. Start by holding the dumbbells against your chest, then rotate your arms, raise the dumbbells above your head, and straighten your arms. Slowly return to the starting position. Repeat the movement in series, controlling the movements you make.
Inclined bench spacers
This exercise perfectly engages the muscles of the chest, deltoids and arms. Lie on an inclined bench, holding dumbbells in your hands. Spread your arms out to the sides, then slowly connect them over your chest. Perform the movement in a controlled manner to avoid putting excessive strain on your joints and muscles.
This exercise mainly engages the triceps, but also strengthens the arm muscles. Lean back on the railing, keeping your hands shoulder-width apart. Slowly lower your body down, then lift it up, straightening your arms. Do not forget to maintain stability and balance when performing this exercise.
Rowing with dumbbells
This exercise focuses on your back muscles, but also allows your arms to work. Lean forward, holding dumbbells in your hands. Bend your elbows and pull the dumbbells toward your torso, lifting your shoulder blades. Slowly return to the starting position. Repeat the movement in series, controlling the movements you make.
Regularly performed, combined with a proper diet and physical activity, they will reduce excess fat and give the shoulders a slim, elastic appearance.
What should I keep in mind when doing hand exercises?
Remember that every body is different, so adjust the intensity and amount of exercise to suit your abilities. In a shoulder-focused workout, it is also useful to perform different exercises to engage different parts of the muscles. This will allow you to avoid monotony and increase the effectiveness of training.
We can combine isolated exercises that target individual muscle groups with multi-joint exercises that target multiple muscle groups simultaneously. While strengthening your shoulders, you should also pay attention to the back muscles that affect your posture and shoulder stabilization.
Do not forget about skin care. A daily hand massage and the use of moisturizers will help improve blood circulation and smooth the skin. This is important because weight loss can sometimes lead to the problem of sagging skin on the shoulders.
Take your time with the results and show leniency to yourself. Try to enjoy every little progress that you make, which is the next step on the road to slim and firm hands. By working on your body, you will not only improve your appearance, but also improve your health and well-being.
Also, don't forget to take care of your body and its needs. Rest and recovery are just as important as intense training. Take care of getting enough sleep, healthy eating habits, and regular body checks. Working with a personal trainer or nutritionist can be helpful, especially if you need support and motivation.
As you strive for slim hands, remember that health and well-being are of the utmost importance. Losing weight off your shoulders is a process that takes time and commitment, but the results are worth it. Be persistent and enjoy the excellent results of your work. Slim and firm shoulders will allow you to feel confident and proudly present yourself in summer outfits. Don't put it off until later.