Fat deposits that hang over the armpits, there are not only women who are overweight. They can suddenly appear in women with any body type of any age.
Here are the most common reasons: an increased rate of subcutaneous fat, weak muscle tone, growth of milk tissue, poor posture, lymph node enlargement. The tubercle, which is localized in the armpits, does not look aesthetically pleasing, but also causes anxiety and discomfort. He is able to have a negative impact on health, so it must be eliminated. For this, there are special exercises that can be performed at home.
Exercise with a ball
This is a fairly simple and effective way to work out your triceps muscles and chest. To perform the exercise will require a tight rubber ball.
Stand up straight and pick it up. Raise the ball over your head and squeeze your palms for the next thirty seconds. In this case, only the muscles of the chest and arms will strain. Then lower your arms, placing the ball in front of you at chest level, and squeeze it again for about half a minute.
This exercise should be repeated four to five times. Be sure to follow the breath, it should be smooth.
Exercise with dumbbells
Rather uncomplicated, but very effective exercise, with the help of which you will work out the muscles of the shoulder girdle, tighten sagging skin near the armpits, stretch the pectoral muscles. To perform it will need dumbbells.
Those who begin to practice for the first time are advised to start with half a kilogram dumbbells and then gradually increase their weight. If there are no dumbbells, you can use water bottles instead. Stand up straight, put your legs shoulder-width apart and bend over your knees slightly. Take the dumbbells in your hands and lower them down, then spread the dumbbells aside to shoulder level, fix for a couple of seconds and return to the starting position.
It is recommended to do three sets of 8−9 times. When performing an exercise, you cannot simply wave your hands; they should be held up at the top point, thereby creating tension for the muscles of the back and arms. Also, be sure to watch your back carefully during the exercise. Make a slight deflection in the lower back, but do not slouch and do not hunch. The main load rests on the joints of the shoulders, and the unused muscles must remain in a fixed state.
Push ups narrow grip
This exercise is very popular because it allows you to strengthen all the important parts of the body - chest, shoulders and arms, as well as to tone the muscle groups in the armpit.
It will be problematic for a beginner to do this exercise, so do as many repetitions as you can and gradually increase them to fifteen to twenty. A completely untrained person can stand with his knees on the floor or push off from the wall.
The sequence of the following: take an emphasis lying and place your hands on a small distance from each other; stretch your whole body, keeping it in a straight position; lower your body to the floor, looking strictly straight, and do not put your elbows to the side; slowly lift your body up, straining your triceps.
When performing the exercise, make sure that the body does not bend, but remains stretched. In addition, proper breathing is extremely important - inhale when you go down and exhale when you go up.
Extension of the arms from behind the head
This is an isolation exercise that aims to work out the triceps. To perform the need to buy an elastic band or expander. In principle, it resembles the extension of arms with dumbbells. Perfectly tightens the drooping skin.
To perform the exercise, take the ribbon in your hands, sit down a bit and put it behind your head, while leaving your elbows bent. Inhale, and as far as possible, bend your arms to a straight line, but do not lead them forward. Exhale and return to the starting position. It is recommended to perform 10-15 repetitions in a 3-4 approach.
Easy to perform an exercise that makes the triceps work, the muscles of the shoulder girdle and chest.
Take a towel in hand, while the distance between the hands should be forty to sixty centimeters. Tighten the muscles in your arms and chest and put a towel behind your head. Stop for 30–60 seconds and return to the starting position. After half a minute, repeat the movement. It is necessary to repeat the exercise 4−5 times.