List of exercises for arms with and without dumbbells

This 3-week fat-burning program involves low-carb, extremely intense workouts with short rest periods between sets, and 15-minute intense cardio sessions.

Brief description of the program

• The main goal is to burn fat and dry the body to get sculpted muscles
• Target muscle groups - whole body
• Difficulty: medium
• Number of workouts per week – 4
• Necessary equipment and exercise equipment – ​​barbell, crossover, dumbbells, EZ bar
• Gender focus – for men and women

Description of the body drying workout

• Before dinner, you should only consume 1/3 of your daily calorie intake. For most people, this is similar to fasting.
• The workouts will be grueling and fast-paced, as they are aimed at burning calories.

The training program for cutting and pan nutrition is designed for 21 days. You can go through 1 cycle if you want to quickly lose 2-7 kg of fat, or several cycles if your goals are more ambitious.

The cycle is aimed at burning fat while maintaining muscle mass, which will allow you to look sculpted.

During the first week of a low-calorie, low-carb diet, you will lose a lot of water from your body and lose weight rapidly. However, don't expect to lose pounds as quickly over the next two weeks. Typically, at the end of 3 weeks, men will lose about 3.5-5.5 kg, and women - 2-4.5 kg.

If you continue to follow the program, the rate of weight loss will decrease during the second and third cycles. You will remove remaining water, and weight loss will occur due to fat burning. During the second cycle, men can expect to lose 2-4.5 kg, and women - 1.4-2.7 kg.

This program is ideal for people who have gained excess weight over the past 6 months and now need to lose fat in order to return to a more or less normal weight. I don't recommend repeating the cycle more than twice.

So, if you're ready to work on your body so you can look great on the beach this coming summer, then let's get started!

Here are the main elements of a 21-day cycle:

• Cutting back on your pre-workout diet. You should eat less during the day and consume most of your calories within 4 hours in the evening.
• Power training. You should train 4 times a week, minimizing rest time between sets.
• Cardio. Strength training should be followed by intense 15-minute cardio sessions. It is not necessary to do additional cardio, but such examples will be discussed below.

This program is not intended for beginners. If you do not have the slightest idea about the technique of performing the given cutting exercises, then be sure to master it before starting the program. Also note that the program has 2 meal plans: 2,100 calories per day for men and 1,500 for women.

Here is a sample training schedule. You can change the days depending on your personal schedule, as long as you have 2 rest days between lower and upper body workouts.

Rest between sets should be exactly 30 seconds. Maintain the same weight throughout all sets.

Select the exact weight that will allow you to complete the prescribed number of sets and repetitions. If you can't complete all the reps in a set, lower the weight next time. On the other hand, if the weight doesn't feel heavy enough, increase it the next time you perform the exercise.

At your discretion, you can add cardio training to dry your body faster:

• In the morning
• On the weekend
• At least 4 hours before or 3 hours after strength training

These workouts don't have to be boring. Go for a walk, go mountain hiking, swim, run, etc.

Drying hands at home for girls

Hundreds of different magazines make promises to their readers to get rid of excess weight in a matter of moments.
Unfortunately, in practice everything happens a little differently. Today we’ll talk about drying your hands and figure out how to dry your muscles correctly at home. First, let's figure out what hand drying is. Let's start with the fact that this expression appeared among bodybuilders. Drying is a kind of process of burning the fat layer that is located under the skin. The main goal of drying is to give the muscles a relief-like appearance. A huge plus is that you can dry yourself at home. This method is most recommended for two groups of people:

• for professional athletes who conduct their training on the principle of gaining mass, and only then engage in cutting,
• for people who have acceptable muscle mass and body fat levels in the region of 20 percent.

There are also several groups for whom this type of exercise is absolutely not suitable. You should not dry yourself out if you are overweight. Such people, before drying themselves out, need to start eating right, tone themselves up through physical activity and lose excess weight through diet. And, of course, those people who do not gain the required weight will not be able to dry themselves out; on the contrary, they already need to gain weight to burn.

• 2 Proper nutrition for girls 2.1 First week
• 2.2 Second week
• 2.3 Third week
• 2.4 Week four
• 2.5 Fifth week

21 Day Workout Program

This cutting training program is divided into splits for the muscles of the lower and upper body.

Upper body

Upper body

Lower body

Lower body

• Should I only use dumbbells on the bench press?

No. You can use either dumbbells or a barbell when performing the bench press.

• Should I only use machines when performing a particular exercise?

No. You can do a similar exercise with free weights.

Drying the body is a special term used in sports and bodybuilding. It refers to a special type of eating and exercise that requires the body to burn large amounts of energy in the form of fat.

As a result, the body becomes thin, lean, with clearly defined contours.

Drying is used in cases where a person wants to lose weight, reveal muscles and define the silhouette. It is based on increased physical activity combined with a low-carbohydrate diet. But it is best to switch to drying with sufficient experience and high physical endurance.

1. The role of physical activity in the fat burning process for men and women
2. Training program for men
3. On the leg muscles
4. On the back, arms and abs
5. Complex for girls who dry themselves at home
6. Approximate lesson program
7. The most effective loads for fat burning and secrets of increasing performance
8. Pro Tips
9. Useful video
10. Main conclusions

Features of losing weight in your hands

Before starting exercises aimed at losing weight on your arms and shoulders, you should take into account the peculiarities of their structure.

The main muscles include:

• biceps (biceps muscle in front);
• brachialis muscle (located under the biceps);
• triceps (triceps muscle at the back).

The arm joint itself is divided into the shoulder, girdle and forearm. The deltoid muscle, together with the trapezius, is of key importance in the shoulder girdle.

The role of physical activity in the fat burning process for men and women

The human body can obtain energy from glycogen and fat.
The first is converted into energy much faster. Therefore, the process of fat burning during drying has its own characteristics for both men and women. The training program for drying the body for men is, of course, harder and tougher for women. Physical activity is one of the main options for burning fat. Workouts should be high intensity and last at least 30 minutes. During exercise, the body needs a significant amount of oxygen necessary for fat oxidation. This is facilitated by running, cycling, Nordic walking, swimming and water aerobics. These types of workouts are the most effective for burning fat.

Strength training also helps burn fat reserves, but not in such quantities as cardio exercise.

The ideal training plan is a harmonious combination of these two loads. Constantly alternating loads with equipment and weights and running exercises will not allow the body to get used to training, and fat will be burned evenly.

Attention! Another important point for drying the body. Fat should not be perceived as harmful deposits; first of all, it is energy. So constant exercise on a localized body part will not speed up its weight loss. Fat will be burned gradually over the entire surface.

The need and importance of exercises in losing weight in arms

Every person wants his body to be slim and healthy. Often, in the fight against excess weight, almost all the attention is given to the hips and abdomen. But shoulders and arms need no less attention. After all, all people want their hands to be slim and beautiful. It is a mistake to believe that following a diet, even the most strict one, will lead to rapid weight loss in your arms . This will take a long time, and after this time, the picture of normal weight loss will be worsened by loose muscles and sagging, loose skin. To solve this problem, various sets of special exercises are used.

It should be remembered that fatty tissue in the back of the arms is burned with great difficulty. Therefore, you need to prepare for the fact that it will take a long time to achieve your goal. To ensure the effectiveness of exercises for losing weight on your arms , you should follow an integrated approach when performing them. It will not be possible to achieve results by persistently repeating just one exercise.

Training program for men

The male body's metabolism is slightly faster than that of women. Because of this, fat burning is easier for them. The most optimal training program for men is a circuit training program.

Exercises are done 20 times 3 times. Rest between circles – no more than 1-1.5 minutes. For women, such training is difficult, since due to the incessant load, the pulse can accelerate to 170 and above. They are not suitable for beginners and people with weak endurance.

Even with such training, the weight of the weight is reduced by 30% than with regular training. 2 circuit training sessions per week are enough, and the next day after it should be a fasting day. Examples of such training.

1. Squats with dumbbells.
2. Lunges.
3. Leg press.
4. Raising the calf muscles in a sitting position.
5. Running with high legs.
6. Stepping onto the bench.

Each exercise is done 15-20 times in 3 approaches. Between them, the rest is minimal - up to 1 minute. Same thing between circles.

1. Seated dumbbell raises.
2. Incline press.
3. Pull down.
4. Cable traction.
5. Pull-ups.
6. Push ups.
7. Twisting.
8. Reverse crunches.
9. Burpee.
10. Lying barbell chest press.
11. Close grip press.
12. Exercise book.

This complex can be divided into two independent ones. Do back exercises one day. After 3 days – arm and shoulder complex, 3 sets of 15-20 reps. Finally, it is recommended to do a plank for a minute.

To burn calories faster, you can alternate cardio exercises with short workouts for explosive strength. This type of exercise allows you to develop endurance and strengthen muscles. Due to extreme loads, the body intensively burns calories.

Explosive strength exercises are done in no more than 4 sets of 10 repetitions. Each takes 5 seconds. One exercise is distributed per specific muscle group. They should alternate with aerobic ones.

Attention! Cardio exercises increase the level of oxygen in the body, strengthen the heart and blood vessels, and make the lungs stronger. The most effective cardio for cutting are running, swimming and exercise bike. The workout should last from 40 minutes to an hour 3-4 times a week.

Drying our hands with Anna Kurkurina

Today we will dry our hands and lose weight at home with Anna Kurkurina. It was not by chance that Anna gained enormous popularity; she has her own fitness room, where she teaches her master classes, and all the people in the video are her students. If our Anna has taken up the matter, then you can cast aside all your doubts, since every and, what is much more important, the necessary part of your body will be perfectly worked out.

Professional bodybuilders dry their bodies under the close supervision of their trainer. They approach this issue very disciplinedly, namely: they write down how much and what kind of food they ate, they very accurately observe the timing of meals, and, of course, they are in constant physical activity.

Now the good news: girls who decide to dry themselves out a little, using this method do not have to make the sacrifices of bodybuilders. You just need to adjust your routine and diet and start doing a few physical exercises that target a specific muscle group.

You cannot load yourself very sharply and quickly, and it is also not recommended to change your diet suddenly, everything should be smooth.

Exercise is one of the most important components of proper drying. You need to train at least 4-5 times with loads on the following muscle groups:

• on the arms (this includes biceps, triceps and shoulders) - excellent exercises would be dumbbell lifts, push-ups and pull-ups;
• on the press - raising the legs on the crossbar from a hanging position;
• on the buttocks - of course, squats, you can squat both with and without a load;
• on your feet - jogging, jumping rope helps a lot.

If you don't have dumbbells, replace them with water bottles.

These exercises are a basic set for the average girl who does not play sports. Of course, as you grow and develop, some exercises become more complex and added.

If you are just starting to load yourself with physical training, then you should limit your exercise to around 30 or 40 minutes. The first thing you will need to do is create a training regimen, usually everything is done every other day, as a result we get 4 workouts in the first week, 3 in the second. The training takes place in a circle, that is, immediately after finishing one exercise, you start another .

1. Floor push-ups (15 times).
2. Raising legs on the horizontal bar (15 times).
3. Lifting dumbbells while standing (15 times).
4. Squats (20 times).
5. Jumping rope (30 seconds at maximum pace).

You can rest for 3 or 5 seconds after each exercise, but no more. The break that is allowed between approaches is 2 minutes for a beginner; over time, the breaks are reduced.

Ideally, you need to complete 9 circles, but if you are at the beginning of your journey, you can limit yourself to 5 approaches.

As training progresses, it increases to 5 times a week, and the set of exercises itself becomes more complex.

Complex for girls who dry themselves at home

Exercises for girls during the drying period do not contain loads with heavy weights. Preference is given to aerobic exercise and short but intense training. Exercises for drying the body at home are simple; a jump rope, dumbbells and weights will suffice. Afterwards there should be a day of rest, so the body will rest and relax. The programs are more loyal for women than for the opposite sex.

1 day

1. Stretching and exercises to warm up the muscles – 10 minutes.
2. Warm-up run – 8 minutes.
3. Push-ups – 15 times, 4 sets.
4. Squats with narrow legs – 20 times, 4 sets.
5. Crunches – 20 times, 4 sets.
6. Reverse crunches – 20 times, 4 sets.
7. Leg swings with weights – 20 times, 4 sets.
8. Jump rope - 5 minutes.
9. Plank – 60 seconds.

Day 2

1. Stretching and exercises to warm up the muscles – 10 minutes.
2. Warm-up run – 8 minutes.
3. Plie squats – 25 times, 4 sets.
4. Lunges with weights – 20 times, 4 sets.
5. Leg swings with weights – 20 times, 4 sets.
6. Burpees – 20 times, 4 sets.
7. Side bends with weights – 20 times, 4 sets.

Day 3

1. Stretching and exercises to warm up the muscles – 10 minutes.
2. Warm-up run – 8 minutes.
3. Push-ups – 15 times, 4 sets.
4. Lifting dumbbells for biceps – 20 times, 4 sets.
5. Dumbbell bench press – 20 times, 4 sets.
6. Jump rope – 3 minutes.
7. Raising dumbbells to the sides - 15 times, 4 sets.
8. Plank – 1 minute.

4 day

1. Stretching and exercises to warm up the muscles – 10 minutes.
2. Jump rope – 3 minutes.
3. Lateral lunges with weights – 20 times, 4 sets.
4. Jump rope – 3 minutes.
5. Lifting dumbbells to the chest – 15 times, 4 sets.
6. Jump rope – 3 minutes.
7. Lifting onto a bench with weights – 20 times, 4 sets.
8. Jump rope – 3 minutes.

5 day

1. Stretching and exercises to warm up the muscles – 10 minutes.
2. Jump rope – 3 minutes.
3. Crunches – 20 times, 4 sets.
4. Jump rope – 3 minutes.
5. Reverse crunches – 30 times, 3 sets.
6. Jump rope – 3 minutes.
7. Burpees – 10 times, 3 sets.
8. Plank – 1 minute.

On other days you need to do cardio training. This could be running for 30-40 minutes. Interval running with gradual accelerations is best. Exercises on an exercise bike are also suitable - 1 hour. Swimming (preferably breaststroke) – from an hour to two.

Another effective fat burning method is the use of supersets - continuous performance of several loads for different parts of the body in one approach. Girls are recommended to do no more than 4 exercises at a time. This technique is effective because it increases the intensity of the load and the speed of the exercises.

A standard workout includes 2 exercises, but if endurance and health allow, you can increase the number of exercises. If you do such supersets twice a week, it will speed up the fat burning process and make your body lean faster.

Organization of nutrition before and after training for weight loss

Significant dietary restrictions will lead to the opposite reaction: the body responds to a stressful situation and stores lipids. For comfortable weight loss, in addition to strength and cardio exercises, you need an individual calculation of the daily intake of energy, or rather calories. The timing of the classes also plays a role.

Morning workout promotes maximum fat burning. If, due to the risk of dizziness, it is impossible to exercise on an empty stomach, eat light food (30-40 minutes before training). These can be: cereals, tea, bread, vegetables and fruits.

Before an evening workout, it is better to eat foods that contain complex carbohydrates.

It is optimal to eat whole grains and dairy products an hour and a half before class. If for some reason this was not possible, resort to foods containing fast carbohydrates (for example, dried fruits or bananas).

The most effective loads for fat burning and secrets of increasing performance

There are two types of highly effective exercises for burning calories when cutting:

1. Strength training with high weights and high repetitions. It is characterized by the fact that, due to extreme loads, the body experiences stress and automatically uses the maximum amount of energy that it takes from fats. Moreover, the body is in stress mode for up to several days, and calories are expended several times more than usual.
2. Performing exercises with relatively light weight and a record number of repetitions - from 10 to 15. Here the body again spends more calories than during normal training, but the body normalizes metabolism immediately after the end of training.

As a result, the body begins to produce somatotropin, a hormone that promotes the breakdown of fat. And if you do cardio exercises the next day after training, the fat will disappear at an amazing rate.

Pro Tips

Ekaterina Chernoshkur, sports trainer

Nasser El Sonbati, professional bodybuilder

Sergey Tkachenko, master of sports in bodybuilding

When drying, the body loses a certain percentage of fat, but muscles also disappear at the same time. Because of this, a combination of high-protein nutrition and strength training is necessary. They help maintain previously gained muscle mass. You can do them no more than 2-3 times a week.

Drying is a very grueling and difficult period in the life of an athlete. Constant loads on the body, and diverse ones at that, are difficult for the body to perceive, so it is necessary to carefully monitor your health. If you feel unwell or injured, it is better to refuse further training for your own safety.

Training during the drying period requires a lot of effort and endurance. The effectiveness of training depends on many factors: nutrition, sleep and sports supplements. For some, the predominance of cardio training is more effective, and for others, strength training. The results also vary from person to person. For men, the drying program takes longer.

Main conclusions

We select body drying exercises for girls that are suitable in terms of intensity and level of endurance.

The body needs high loads to start the fat burning process.

The effectiveness of drying increases with a combination of cardio and strength training.

It is unacceptable to constantly repeat only one type of training.

To increase efficiency, extreme training with heavy weights is recommended.

The results of drying largely depend not only on exercise, but also on nutrition.

Cutting is a popular program aimed at burning fat and improving body definition. It includes two components - certain restrictions in the diet and exercises for drying the body for girls. Of course, diet plays a significant role, but physical activity is also mandatory. The set of exercises can be performed both in the gym and at home. The main thing is that all muscles are worked evenly and efficiently.

Features and basic principles of body drying

Drying is not only a special menu containing a lot of proteins and few carbohydrates, but also constant physical activity. The emphasis should be on both strength training to dry the body for girls, and on cardio training.

The drying program lasts 1-2 months. You cannot follow it for longer than the permitted period, since it is very strict and is fraught with adverse reactions due to a lack of carbohydrates. If you follow all the rules, you can lose up to 12 kilograms during the entire program and at the same time make your body beautiful, sculpted and toned.

The basic principles of drying will be as follows:

• You need to burn more calories than you consume. This is achieved through restrictions in diet and physical activity.
• Monitor your weight loss by taking measurements and weighing yourself regularly.
• You need to eat often and in small portions. This will help speed up metabolic processes.
• Fats should remain in the diet in small quantities, and they should only be of plant origin.
• Carbohydrates are limited and consumed in the first half of the day.

The diet during drying is based mainly on protein foods with a low fat content. These are lean types of fish and meat, seafood, eggs, legumes, dairy products, again with a low degree of fat content. Carbohydrates are limited to a certain amount and are mainly represented by cereals, fruits and vegetables. The source of fat is vegetable oil.

There are a number of products that are completely prohibited when dried. This includes soda, alcohol, sweets, baked goods, fast food, pickles, smoked foods and other not so healthy foods. It is important to adhere to the required caloric intake without exceeding it, and to maintain the correct combination of proteins/fats and carbohydrates.

A set of exercises for “drying” muscles

What are exercises for “drying” muscles

Muscle cutting exercises are a set of exercises using weights designed to remove excess glycogen from your body. Muscle glycogen acts as your body's store of carbohydrates and provides energy for exercise. When your body lacks it, you are physically unable to continue exercising and your body becomes exhausted. Reducing glycogen is suitable for those who want to have “lean” muscle mass. However, it should be noted that if you do a set of exercises and follow the required diet, you can interfere with the ability of the muscles to absorb nutrients, which will cause your muscles to be fuller, since they will still store more glycogen than required. Additionally, eating a large amount of food immediately after exercise will immediately trigger an anabolic response. If your nutrition is planned correctly, then you will not experience severe discomfort, since most of the calories are intended for muscle recovery and growth.

How to do exercises to shrink muscles

To perform a set of exercises to “dry” muscles, you need to get acquainted with the so-called. circular training program. Essentially, you'll move from one exercise to the next with virtually no break in between. You need to perform 15-20 repetitions per approach, so the weight lifted should be less than usual. As a general rule, the fewer carbohydrates you eat, the less exercise you need to do to clear glycogen from your muscles. So if you're already on a low-carb diet, you'll only need to do one or two rounds of exercise, but if you regularly eat a lot of carbohydrates, you'll need to do more rounds. Most people will do the full cycle of exercises 4-5 times. However, if you feel overtired, you should immediately stop doing the exercises. If you go too far, a certain amount of enzymes will be retained in the muscles, causing additional compensation of glycogen in the body, which, as you understand, will ruin all your efforts aimed at ridding muscle mass of glycogen. Here are some examples of exercises you can use:

Leg workout

• Leg press • Leg curls • Calf raises • Leg extensions • Seated leg curls • Seated calf raises • Weighted squats • Standing leg curls • Dumbbell calf raises

Arm, chest and abdominal workout

• Dumbbell supine row • Rowing row, cable • Shoulder press • Pulldown • Reverse crunches • Incline bench press • Close-grip row • Delta machine • Pulldown • Close-grip bench press • Seated dumbbell raise • Abdominal exercise machine • Lifting dumbbells while sitting on an incline bench • Lifting the barbell with your hands to the chin • Strength machine for extending the arms over the head • Curling the arms without rotating the arms, hammers • Training the abdominal muscles on the ball Most people prefer to perform this set of exercises on Fridays to they could start the carbohydrate diet on Friday and Saturday.

Diet

Since during exercise you reduce the amount of glycogen (and therefore energy) in the body, it is very important to restore the required amount of nutrients as quickly as possible. We recommend consuming 5-7 grams of carbohydrates per pound (450 grams) of body weight. So, if you weigh 80 kilograms, then you need to consume 3500-4900 calories from carbohydrates alone on the same day you did the exercise routine, as well as the next day. When eating, you need to minimize your fat intake, since additional fat will only increase your weight. There's nothing wrong with eating some fat along with carbohydrates, but definitely try to avoid foods that are high in fat. When choosing a carbohydrate diet, try to stick to foods rich in starch rather than fruits and vegetables rich in corn syrup (a type of glucose), which later turns into “bad” fat. Starch is much better at helping fill muscles with glycogen, which will be better absorbed by the body. Also, since you will need to eat large quantities of food, avoid large sources of carbohydrates (oatmeal, popcorn, rice cakes or vegetables). Suitable options include sweet tokens, bagels, bread, pasta, rice, pancakes and some sweets that have sucrose as the main ingredient. Remember that the amount of protein you should take on these days should not exceed one gram per pound (450 grams) of body weight and only from lean sources. After such a diet, you may have a little excess weight due to excess water in the body, but this will go away after 1-2 days. Over the next week, you will feel more energized after exercise because your muscles are energized. How often to perform this set of exercises is up to you. Some people do this once a week, others once or twice a month. While performing this set of exercises, you can use both a diet aimed at reducing total body weight and a diet aimed at increasing muscle mass. But it should be noted that this works best using the second option, since this type of diet is aimed at using a large amount of carbohydrates. This way, you can eat so many carbohydrates every day that you will have plenty of time to exercise. As a conclusion, if you want to try a new way to improve growth and increase the size of your muscles, you can use this set of exercises. It's not that easy, but the result is worth the effort and time. *We welcome the distribution of our materials, but only if you provide a hyperlink to the Youth Portal Xage.Ru How do you usually “dry yourself”?

Drying the body for girls: exercises

The exercise program should include cardio training. When the heart rate increases, fat burning processes are launched in the body. If you plan to dry the body for girls at home, exercises of this nature can be represented by running, dancing, or jumping rope. During physical activity, try not to stop for a long time.

For home workouts, you will need a jump rope, a horizontal bar, and dumbbells for strength exercises. But they can be replaced with ordinary plastic bottles filled with water.

Circuit training burns the maximum amount of fat. Their duration is 45 minutes. Alternate them with running and rest days.

For example, a cutting training program for girls could be like this: days 1, 4, 6 – circuit training. Tuesday and Friday – jog at a slow pace for 45 minutes. It is better to run in the morning before breakfast, drinking a glass of water on an empty stomach. On Wednesday and Sunday you can take rest days.

Here are some exercises that a home exercise program might include:

• Squats. Three sets of 30 reps. By varying the width of your legs, you can change the load on the muscles of the buttocks - the wider they are spaced, the greater it is. To increase the load, use dumbbells.
• Lunges. Can be performed on the move or in place. Do the exercise in three sets until you are completely tired.
• Pushups. Girls don't have to push all the way to the end. It will be enough to bend your arms halfway. Do 3 sets of 12 reps in total.
• Raises while lying on your stomach. This exercise helps strengthen your abs and back muscles. Do three sets of 18 reps.
• Abdominal exercises. Pump up your abs until a slight burning sensation appears in your muscles.
• You can finish your workout with a plank. Try to hold it for at least a minute.

Take breaks of 30 seconds between circles. Try not to take a break between exercises. Increase the number of laps each week.

A set of exercises for drying the body for men at home

On Monday, pump up your legs and shoulders

Include in the training:

Front Squats: Technique

1. Take the bar from the floor and bring it to your deltoids.
2. Bend your arms and hold yourself in a position with your palms facing up.
3. Align your body and lower yourself into a deep squat.
4. As you exhale, push forward with a powerful movement of your heels and quickly rise up.

Dumbbell rows: exercises for drying the body at home

1. Take dumbbells in your hands and straighten your body into a line.
2. Tighten your stomach and buttocks, bend forward symmetrically to the floor, bend your knees slightly. To increase the load on the buttocks, keep your legs straight.
3. Extend through your thigh muscles.

Calf raises with dumbbells and barbell

1. Hold dumbbells in your hands;
2. place your socks on a raised platform;
3. rise as high as possible.

Option with a barbell

1. Lift the barbell onto your shoulders or hold it in front of you.
2. Lift your heels up, pause for a moment and lower back onto your feet.

Bench press for chest muscles

1. Lying on your back, hold the dumbbells with your palms facing inward and your elbows out to the sides.
2. As you inhale, squeeze the exercises, straighten your arms completely, and exhale.
3. Take air again and return to IP.

The training program for drying muscles and burning fat also includes various barbell presses.

Dumbbell flyes on a bench

When working in the gym, practice is performed on an inclined bench, at home - from a horizontal support. Holding dumbbells with a neutral grip, lie on a plank with your back at an angle of 30-45°.

1. Raise your arms vertically and bend your elbows.
2. Bend your spine and bring your shoulder blades together.
3. Slowly move the projectiles apart until your fingers point toward the ceiling. Pause once or twice and return to IP along the arc path.

Body drying complex for triceps and back

On Wednesday you will find strength practices in the upper zone:

Bench triceps press

1. Lie down on a straight bench and grab the bar with an overhand grip.
2. Squeeze the barbell and straighten your arms at the elbow joints.
3. Pull them back 45° and bend them.
4. Lower the projectile to the top of your head. At the bottom, keep your arms at a 90° angle.
5. Return your hands to the PI position, keeping your shoulders motionless.

Variation of the exercise

The French press at home is also performed from a sitting position with dumbbells.

1. Take a comfortable position, grab the apparatus with both hands under the upper disk.
2. Raise your arms up and bend them so that the lower part is above the top of your head.
3. Lift the load using the force of the triceps.

To make it more challenging, hold one implement in each palm.

Pull to the waist

1. Take the dumbbells from the floor with an overhand grip.
2. With your knees bent, pull them along your body to your waist.

Bent-over row

1. Place the knee of your right leg on the bench, and to stabilize your body, rest your hand on the edge.
2. Hold the projectile in your left palm, straighten your spine, lower your shoulder down.
3. Perform rhythmic lifts that target your lats.
4. After a series of repetitions, change limbs.

Shrugs for trapezius

1. Take the barbell from the racks with a straight grip wider than your shoulders or lift it from the floor using the deadlift principle.
2. Bend at the waist, lean your torso forward.
3. As you inhale, pull your shoulders up, pause and feel the tension in your trapezius muscles.

Option lying on a bench

For variety, perform shrugs on a straight and incline bench.

1. Lean your stomach on the inclined back, with your bent limbs resting on the floor.
2. Take dumbbells and shrug your shoulders, bringing your shoulder blades together.

Drying program for men on Friday

The abdominal training block includes exercises:

Torso turns with a kettlebell (twist)

Basic exercise for abdominal muscles.

• Sit on your back with your feet on the floor.
• Grab the weight with both hands.
• Lift your shoulders and upper shoulder blades so that your body resembles a V.
• Keep your hands horizontal to the floor and turn your upper body around.

Perform a series of repetitions, first in one direction, then in the other.

Crunches

Isolated exercise for straight abs.

Diagonal crunches

Don't forget to include techniques for working your oblique muscles in your drying routine.

1. Take a similar position.
2. Raising your body, turn in different directions, trying to touch the opposite knee.

Pull-ups to the stomach on the bar

The “frog” is one of the best cutting exercises for men.

1. Hang from the horizontal bar;
2. Using your abs, pull your legs towards your stomach and hold them until your muscles burn.

Next, try to pull them towards your chest and collarbone.

Remember to take a systematic approach and make a nutrition plan. Here you can see an example of a weight loss menu.

Cutting workout for girls: abdominal exercises

The stomach is a problem area for many. A body-drying workout for girls will help you burn excess fat in this area and gain those treasured abs. First, it is recommended to warm up the muscles. To do this, you can do a light abdominal massage or twirl a hula hoop for a few minutes.

The cutting workout for girls for the abdomen includes the following exercises, which are recommended to be performed in three approaches with breaks of 20 seconds.

• Lie on your back, you can put your hands along your body or put them behind the back of your head. Raise your straight legs at an angle of about 30 degrees and fix for 30 seconds. Then change the angle to 45 degrees. Finally, raise them at a right angle. Lower your legs in a similar sequence. Repeat the exercise 15 times.
• In a similar starting position, raise your arms and legs at the same time. This exercise is great for drying out the stomach. The smaller the elevation angle, the more actively fat is burned.
• Finish the workout with a static plank, while trying to hold your body with your abdominal muscles.

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PS from Milady: You have probably all noticed that if a person is fat, then his shoulders and arms become more massive. And if you are over 40 years old, then all this looks puffy and ugly. Don’t believe that it’s just age-related and nothing can be done. At any age, both shoulders and arms can look fragile and graceful. That’s why bodyflex is wonderful, we can correct any part of our body, ultimately achieving perfection in everything. Each of you has your own body type. But fat and flabby arms don’t paint anyone. Considering my body type, I consider this condition of my shoulders and arms to be the standard...

Below, using my example, I will show you what the running version looks like. And what we can still achieve if we have the desire.

So, for motivation, photos from my archive:

In the photo, I think I'm 30 years old. I won't say for sure. But then the weight was also quite serious. The hands at this moment look massive and there is no need to talk about elegance. If someone gets fat in one place, I got fat on all fronts. The photo, let's say, is still quite decent. In fact, if you start moving your arms and raising your elbows, the view is quite unpleasant. What am I telling you, this is true for absolutely all overweight people, regardless of age. Stand in front of the mirror and look, do you like it? Great, no? You need to become slim...

Then I resolved this issue.

Recently, it was even worse. 42, not 30. Mom told me not to worry, this can’t be fixed. AGE…

DO NOT TRUST ANYONE. Nothing is impossible.

Here is a recent photo. The photo is taken by a computer camera. If you take measurements of the Breast Volume in centimeters, and these are also the arms, right in the ugliest place, then the ratio is: 108-93.

This time, I used kilogram dumbbells, but purely for arm strength. Since in the summer I drive a motorcycle with a weight of 480 kg. At its core, such beauty is just nutrition correction (minus 60 system) and Bodyflex.

CONVINCED? Then go ahead!!!

With the help of these exercises we will create thin, graceful and at the same time strong arms, as well as “tighten” the chest and improve its shape

The arms, back and chest almost always work together, which means that in each of these exercises all these muscles are involved - it’s just that somewhere the emphasis is placed on certain individual areas. We start with 2-3 breathing cycles to warm up. So, let's start with exercises for a high bust.

Buddha pose. This pose is already familiar to us, and we begin the training with it. Hands at shoulder level, do not drop your elbows, squeeze your palms as hard as you can. We feel how the muscles of the chest and arms work.

Diamond. Let's continue. Hands are clearly above your head, do not lean forward or backward, and also do not place them on the top of your head. The meaning is the same - we squeeze our palms.

Wall push-ups. The arms are spread wide, just below shoulder level. When leaning toward the wall, the elbows go straight back, at right angles to the body. You should feel the chest muscles and a little of the arms.

Now let's move on to our graceful hands. Back push-ups. The starting position is the same as in the previous exercise, but now the hands are placed on the wall approximately shoulder-width apart, and when leaning towards the wall they go back along the body. Your back and arms are tense.

Table push-ups. A cool exercise that you can do even in the office. With our backs to the table, we lean on our hands, make a koshchei and squat down until there is a right angle between the elbow and forearm (no lower). We support ourselves with our hands; our legs do not participate in the exercise.

An imaginary barbell. Knees bent, feet shoulder-width apart, back straight (!). We make a koshchei and bend our elbows, raising them above shoulder level. Fists and elbows are on the same line, arms are tense, the back does not move.

Gorilla. A very effective exercise to tighten flabby shoulder muscles. Hands to the sides and try to turn your elbows forward as much as possible (at a minimum, they should look up and your shoulder forward). We make a koshchei and bend our arm, while the fist should be as close as possible to the armpit. Don't forget that the shoulder and elbow are still "twisted"

Lock. Well, now let's pull our hands. We locked them behind our backs (if you can’t reach them yet, you can take a pencil or a belt) and pulled them in different directions.

Koshak. Since the back also participated in the training, we will definitely stretch it too. A cat is perfect for this. In general, this is an excellent finishing exercise, which involves many more muscles than it might seem at first glance.

That's all. Finally, another 2-3 breathing cycles, stretched, enjoyed ourselves, the new day and the creeping summer. Let's be beautiful!

Very often people give up because they only look at how far there is to go and do not see how far they have already come.

Source.

Exercises for drying thighs and buttocks

Slender hips and rounded, elastic buttocks are another goal of drying. You can train them both in the gym and at home.

The exercises are done intensely so that a distinct burning sensation is felt in the muscles - this will burn fat more actively.

The best exercises for drying legs for girls are squats, which work both the hips and buttocks. Place your feet shoulder-width apart or lower, with your toes turned outward. When performing squats, keep your heels pressed to the floor. In this case, the body should fall forward, the knees should not go beyond the toes. Lower your pelvis until it becomes parallel to the floor. When returning to the starting position, do not straighten your knees completely. To make it easier for you to maintain balance, you can stretch your arms forward and slightly bend them at the elbows.

You can use dumbbells for squats. If you are doing body drying exercises for girls in the gym, you can use a barbell, barbell, plates or special machines designed for performing squats.

The inner surface of the thigh is well pumped by lunges. It is better to do them with dumbbells or use a special stand.

One of the effective types of squats is plie. Your feet should be placed slightly wider than your shoulders, and your toes should be turned outward as much as possible. Stretch your arms with dumbbells together, lower your pelvis to an angle of 90 degrees.

Exercises for drying hands

Often the problem area for girls is their hands. Exercises for drying hands for girls may involve the use of dumbbells. Also, many of them strengthen the muscles of the back and chest. Pay attention to the following exercises:

• Lifting dumbbells while standing or sitting. Hold a dumbbell in each hand and raise your arms straight together or alternately. You can also lift them to the sides.
• Hold dumbbells with your arms extended in front of you. Raise your arms to the sides, then bring them back.
• Raise the dumbbells overhead, then alternately or together lower your arms to your sides until they are parallel to the floor.
• Helps to work out the arm muscles using weights on straight and bent arms.
• The arms also work when performing the plank and its various variations, for example, the side plank, as well as the already mentioned push-ups.

It is also worth considering a couple more programs that can be used to build a circuit training for drying the body for girls.

Exercises with an expander

1. Resistance press up strengthens the biceps muscles and upper forearms. Starting position: standing, passing the tourniquet expander under the soles of your feet. Straighten your lower back and fix the projectile with your feet in the middle. Raise your arms to shoulder level, either simultaneously or separately. We press our elbows to the body, not allowing them to deviate to the sides. By changing the grip to the reverse, the main load will go to the upper surface of the biceps and the front delta. Increasing the forward angle of the body will allow you to work your arm muscles more effectively.

2. The French press with an expander pumps up all parts of the triceps. Take the starting position, as in the previous exercise. However, in this case, the arms bent at the elbows are placed behind the head. Gradually stretching the expander, we lift it up. As you exhale, the arms straighten at the elbows, which leads to peak contraction of the triceps muscles.
3. Press the expander with both hands downwards. The expander is fixed in the upper position. With your back to the projectile, grab it with an overhand grip. Take a small step with one foot for greater stability and tension on the bands. Raise your arms up so that the joint shoulder is at an angle of 45 relative to the central axis of the body. At the elbow, the arm is bent at an angle of 90. Move down and back up, using only your forearms, which will allow you to pump your triceps in isolation. The shoulder girdle and upper arm remain in a fixed position.

Circuit training for beginners

For those who are still new to drying their bodies, exercises for girls may look like this:

• 15 push-ups;
• 15 leg raises;
• 15 times dumbbell rows in a standing bent-over position;
• 20 squats without weights;
• 30 seconds of jumping rope.

You can rest for a few seconds between repetitions of the exercises. For a beginner, the optimal break between laps is two minutes, but then it is better to reduce it to 30-35 seconds. Ideally, it is recommended to repeat the scheme 9 times, but 3-4 will be enough to start with. As your fitness level increases, increase the frequency of training and complicate the complex itself.

Advanced circuit training

For those who have already mastered a simplified version of body drying exercises for girls at home, a more advanced circuit training is offered, which looks like this:

• 15 repetitions of incline dumbbell rows;
• 15 squats with dumbbells;
• 15 push-ups;
• 1 minute of jumping rope;
• 15 hanging leg raises;
• 15 repetitions of dumbbell press;
• 5 pull-ups;
• 1 minute jump rope.

Please note that it is better to add new exercises to the program than to increase the number of repetitions of existing ones. The more varied the training, the more effective it is.

Jogging a couple of times a week is beneficial. Run at an easy pace for 30-45 minutes. And remember that two days should be devoted to rest so that the muscles and the body as a whole can recover.

Drying the body for girls is a great option to improve their physical shape. The exercise program for this can also be done at home. The main thing is to regularly devote a small amount of time to this.

Exercises while drying on video

Find out how to create an athletic figure without excess fat, nutrition plan, grocery list, training programs.

All men working out in the gym want to gain decent muscle mass before the start of the summer, but this is almost impossible without excess fat, so there is a mixture of muscle mass and fat (unless, of course, the trainee is on pharmacotherapy). Drying the body makes it possible to create a sculpted body, with excellent muscle definition and a minimal level of fat. To accomplish all this, there must be a clearly structured body drying program for men, which in the end will bring results.