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After 40-50 years, the hands of many people who are far from sports and “proper” nutrition look flabby. And this is not surprising, because the lack of physical activity and uncontrolled nutrition has not yet made anyone beautiful.
Today I would like to touch on the topic of pulling up the arms in the triceps area after 40. Perhaps this technique will help some of you, my readers, to put your hands in order.
Sagging on the hands: an integrated approach in adulthood
I believe that if until the age of 40-50 you didn’t go in for sports and generally didn’t move much, then pulling up your arms should be approached comprehensively. You will achieve results much faster if you supplement the exercises with kneading (massage).
There is lymphatic drainage kneading, which, with regular use, somewhat improves the condition of the skin of the hands. Together with exercises, this kneading gives an excellent tightening result.
Hand sagging exercise
There are many exercises for sagging arms in the triceps area, the simplest, in my opinion, is the “ Palms ” exercise. But since this article is about kneading, I will describe this exercise briefly, and for a more detailed understanding, you can go to the page where I described it in more detail.
So, you need to fold your palms in front of you and press them against each other (while your elbows should “look” in opposite directions). Next, the hands should be slowly raised up (without ceasing to press the palms on each other) and place them behind the head (as far as you can). Hold for 10 seconds. In total, 5-7 approaches should be done during the workout.
Kneading from sagging hands
Kneading should be done after the exercise on the hands.
The hand should be placed on the opposite shoulder, the elbow directed “away from you”, after which the fingers of the free hand should be held 10 times across the muscles of the arm in the direction from the elbow to the body (picture above, photo 2. That is, we place the fingers on the arm closer to the elbow, draw them across the muscles, after which we set the fingers a little further from the beginning of the elbow (shown by small arrows) and repeat ). For kneading, use 4 fingers, press so that pressure is felt.
After that, it is necessary to hold the palm of your hand 10 times along the arm ( along the triceps from the elbow to the back ) with medium pressure. After that, you should feel for a tubercle (muscle) under your arm joint and lightly press on it (there will be slight discomfort with light pressure, this will allow you to somewhat relax the trigger point, which will improve lymph outflow). The same steps should be repeated on the other hand.