Diets

How to reduce fat arms? Anti-cellulite hand massage for weight loss. Hand massage for weight loss

A slender figure is not only the absence of extra pounds, it is also a clear contour of the body (belly, legs, hips, arms), and skin elasticity. And massage allows you to achieve this. If it is not possible to visit a professional massage therapist, self-massage for weight loss will help, which every woman can do at home, you just need to study a set of exercises, watch a video, and consult with trainers.

What are the effects of massage and self-massage for weight loss??

The first is the improvement of lymph flow. As a result, both the metabolism and the structure of skin tissues are restored. In particular, the layer of subcutaneous fat is reduced. It's believed that for effective self-massage, you need to use not a brush, but your hands- only in this case, harmful substances will be removed from the body, and nutrients, on the contrary, will be absorbed as much as possible.

It is believed that even seven massage sessions performed correctly will be enough to see positive changes in the figure, legs and skin condition. And a similar effect can be achieved not only in a beauty salon, but also at home, because there are enough video tutorials on self-massage on the network.

The basic techniques of self-massage for weight loss are easy to master. In many ways, they resemble the rules for handling dough, which is wrinkled, collected and rubbed, stroked. Approximately the same movements are performed self-massage. And to make its effect more pronounced, warming massage creams are used before the session.

Self-massage of thighs and legs

To conduct this type of self-massage for weight loss, you need to do the following:

sit on the sofa, and put one foot on the floor, and put the other along the sofa;
this leg is massaged with light movements until relaxation;
the skin, together with a layer of fat, is collected in the palm of your hand and, as it were, rolled, in the direction from the outside to the inside of the thigh;
massage is performed with the ribs of the palms, in the direction to the sides;
the inner side of the thigh is kneaded with movements similar to kneading dough, but not until pain appears;
knuckles are used to massage the outer surface of the thighs and legs;
at the end, the skin is patted and stroked;
similarly, self-massage of the second leg is performed.

The same position can be used to massage the back of the legs and thighs. The leg is taken to the side and slightly rises on the toe. The methods used are similar. If it is more convenient, self-massage can be carried out reclining. At the same time, half-bend the leg so that the knee is directed to the ceiling.

Self-massage of the abdomen for weight loss

Such self-massage is carried out only while standing, so as not to affect the internal organs. It is better to start such a self-massage from the abdomen, and then move on to the waist and lower back. When massaging the lower back, change the position of the hands periodically. The movements are repeated 10-12 times. You need to do the following:

the waist and abdomen are first stroked in a clockwise direction. Movements are performed immediately with two hands, the brush of one lies on the brush of the other;
stretches the skin of the abdomen. The fat fold is collected between the fingers and pulled back, and then, as it were, rolled, in the direction from right to left and vice versa;
similar movements are performed with several folds throughout the abdomen;
perform strokes;
the skin of the abdomen is rubbed from top to bottom, using the knuckles;
the entire surface of the torso is rubbed with the help of knuckles;
Self-massage ends with stroking with the palm of your hand.

If fat deposits are pronounced, a technique such as churning may help. The fat fold, as it were, is beaten in the direction from top to bottom, with the knuckles. Such movements are performed 5-6 times, and then the fat is knocked off by the edge of the brush, which is somewhat bent for this.

Breast self-massage

For this massage, you need to sit on a chair, straighten your back and raise your chin. It is important to perform all movements with caution. Self-massage is performed from top to bottom, from the armpits to the collarbone, without pulling the skin. At the same time, both breasts are massaged, the number of movements is no more than 4-5.

Self-massage of hands and forearms

Do not forget that fat can form not only on the abdomen and waist, buttocks and legs, but also on the arms. In order to reduce the fat layer in the arm area, it is enough to do self-massage every other day.

And you can get rid of fat bags and tighten the skin of your hands without strength exercises. Massage can be done in a standing or sitting position. To do this, relax the massaged hand. With the other hand, in the direction from the neck to the palm, start stroking and rubbing the hand:

massage of the outer side of the hand. Grasp part of your arm with your palm and assemble the roller. Kneading it, move from top to bottom over the entire area.
massage the inside of the hand. It is carried out by rubbing with the palm of your hand from the armpit to the wrist. Do not press too hard - the skin is very delicate.

At the end, iron the entire surface of the hand with circular light movements of the hand. Tightening your muscles, bend and straighten each arm several times.

Self-massage of the neck and face

The face is a very important part of a person. All people are looking at him. But over time, wrinkles form on the skin, a second chin forms from excess weight. In order to get rid of these problems and there is self-massage of the face, you can independently develop a complex, find a video on the Internet, or you can use the recommendations below.

We sit on a sofa or chair. The back is straight, the chin is raised to the top. Hands stroke the neck from the collarbone to the face. Slightly patting, we continue the massage. We pinch the chin with both hands, kneading the fat folds. It should be borne in mind that self-massage of the neck is not recommended for people with impaired thyroid function, sore throat.

The face is stroked with palms and fingertips from cheeks to ears and temples. The forehead massage is carried out from the eyebrow line to the beginning of the hair. Next, with your fingers, tap the entire surface of the face from the bottom up. Enough 3-5 times.

Ice massage works well. Ice strengthens the skin and helps keep it toned.

Self-massage of the face against wrinkles is also useful and effective, which can be performed at home, having previously studied the video and relevant techniques.

Having mastered these simple rules of self-massage, having studied videos and trainings, after a few sessions you will see changes for the better. The swelling of the skin will go away, the tone will rise and irregularities from the problem areas - the abdomen, legs, hips, hands will begin to go away. By the way, with the help of a course of intensive self-massage, you can lose up to 3 kilograms per week.

Why do hands stay full

Women have different body constitutions. Depending on how weight gain occurs, the figure may be a "pear" or "apple". In the first case, fat accumulates in the lower part of the body, in the second - in the upper. In girls with an “apple” figure, the hands, forearm and face are the first to round. Thus, the arms can remain full due to the innate features of the physique. When playing sports, the muscle tissue of the hands is pumped up, the skin becomes elastic, but the volume does not decrease, and it seems that the fullness does not go away. Too strict diets, combined with exhausting workouts, can block the burning of fat deposits in problem areas. They also do not eliminate the fullness of the hands in case of impaired circulation.

Hand massage for weight loss - the benefits and harms

Harmless, at first glance, massage can be harmful to health with the wrong technique. There are also a number of contraindications that must be taken into account before using it.

Benefits of massage:

eliminates fat deposits in the forearm;
increases muscle tone;
stimulates blood circulation;
improves skin condition;
relaxes the body;
normalizes the work of the sebaceous glands;
increases joint mobility;
fights sagging and sagging skin;
relieves puffiness;
eliminates cellulite.

Additional Information! With proper nutrition and physical activity, the effectiveness of massage increases. However, it is important to choose the right exercises with a specialist, otherwise you won’t be able to lose weight in your arms.

Basic principles

There are different hand massage techniques for weight loss. They are united by a common list of rules, the implementation of which will give an effective result.

take a comfortable position (sitting or standing);
relax the kneaded limb;
massage the whole hand, but special attention should be paid to problem areas;
perform massage movements from the hand to the shoulder;
conduct sessions regularly;
do not massage the armpit, where the lymph nodes are located.

Contraindications

To avoid the negative consequences of home massage sessions, it is recommended to coordinate them with your doctor in advance, since in some cases the use of massage is prohibited.

The technique cannot be used for:

fractures;
skin fungus;
acute inflammation;
allergic dermatitis;
infectious diseases;
elevated body temperature;
abrasions;
cracks, ulcers;
chronic osteomyelitis;
malignant tumors.

Required equipment and technique

For the procedure, massage oil, cream, salt, massage glove or brush (an alternative is a washcloth), scrub, aroma oils, honey, massager are used.

Performance:

apply oil on the arms and shoulders;
rub in circular motions for 2-3 minutes;
start kneading the tissue, trying to affect the subcutaneous fat and muscles (continue 15-20 minutes);
massage the area of the shoulder and forearm with pinches;
end the session with light strokes and pats.

Massage is better to start from the fingers, stroking and rubbing the brush in the direction of blood flow. At first, the movements should be soft, the pressure should be increased gradually. Next, kneading, tingling and clapping are used. End the session with strokes, gradually reducing the pressure.

For a massage, choose a comfortable and quiet place to relax and not be distracted. Before proceeding with the sessions, it is necessary to consult with a specialist. It is also useful to watch training videos, study the necessary information and view photos demonstrating massage techniques.

Massaging methods

With oil and sea salt. Fine sea salt is chosen for the procedure, as it is convenient to use and does not scratch the skin. A small amount is mixed with massage oil and applied to the hands. The mixture is rubbed in a circular motion until the skin begins to redden. After that, the salt is washed off, the oil is applied again and rubbed for 2-3 minutes. Next, begin to knead the skin for about 20 minutes. Over time, they begin to forearms and shoulders, performing pinching. Pay attention to the base of the neck, where fat deposits and salts can accumulate. At the end of the procedure, they switch to light patting and stroking.

With honey. Massage is performed with liquid honey. If it is too thick, it is necessary to melt it in a water bath and, if desired, add a few drops of essential oil.

Technique:

evenly apply the mixture on the palms and rub (the skin should warm up);
touch the problem area with your palms, lightly spring and tear it sharply from the surface so that you hear cotton;
repeat the action until the honey turns into a thick, gray mass;
after the procedure, rinse the treated areas;
repeat every other day.

Important! This technique must be used carefully, following the sensations. Too intense honey massage can injure the epidermis and blood vessels

With massage mitt. This device stimulates fat burning, makes the skin smooth and has a beneficial effect on lymph flow. The mitten can be replaced with a not too hard washcloth.

Technique:

lubricate the skin with oil or cream;
attach the mitten to the base of the brush and start moving from top to bottom;
make sure that the pressure is strong enough;
continue the procedure for 7-10 minutes.

Pay attention to these points:

outer side of the forearm (responsible for appetite);
the base of the thumb on the back of the hand (regulates digestion);
the base of the thumbnail with an inward displacement (activates metabolic processes).

Salon massage

For slimming hands, beauty salons offer various procedures. Based on the individual characteristics and needs of the client, a professional massage therapist will select the most appropriate technique.

Types of salon massage:

classic (with oils, scrub, salt);
vacuum;
water and pneumomassage;
hardware;
point;
vibration massage;
electromassage.

Self-massage procedure

If it is not possible to visit a massage parlor, you can perform the procedure yourself. There are techniques that are easy to carry out at home. During the session, oil is used.

Self-massage technique:

put your hand on the table or lower it along the body;
with the other hand, start stroking and rubbing it, starting from the fingertips;
grab the skin with folds on the outside and slowly rise up, collecting all the new folds;
rub the inside of the arm with the palm of your hand (move from the wrist to the armpits);
do not press hard;
finish the procedure with light stroking movements;
tighten the muscles, bend and straighten the arm several times.

Hand massage for arthritis

Arthrosis of the hand is a chronic disease of the joints, in which pain occurs, the motor abilities of the fingers are disturbed, and thickening of the interphalangeal joints is formed. In this case, therapeutic massage stimulates blood circulation, improves the supply of tissues of the affected joint with nutrients and oxygen. You cannot carry out the technique yourself without consulting a doctor, otherwise you can worsen the course of the disease. Perform a separate massage of the fingers and the back of the hand. Apply stroking, rubbing and forceps technique. On the back of the hand, the intercarpal areas are massaged from the fingers to the wrist joint (stroke and rub). When massaging the fingers of the hand, techniques are performed from the tips to the knuckles. Use pinching and stroking.

Massage is an effective and pleasant procedure for slimming hands. Having mastered simple techniques, you can perform the procedure at home. The main condition is to consult a doctor in advance and not skip sessions. For the procedure, use oil, cream, honey or scrub. The video below shows an example of a hand massage.

Fat accumulated under the skin in different parts of the body can seriously upset women. But, if most of the problem areas can be hidden with the help of clothes, it is not so easy to hide replenished hands, especially in the warm season. To cope with the problem, you can regularly massage your hands for weight loss.

It is possible to perform hand massage not only in the salon, but also to do it yourself at home. The procedure, as a rule, does not bring discomfort, and its implementation does not cause difficulties.

What effect can be expected from massage

If the hands are too full, outwardly it may look rather ugly. It would seem that the solution is simple - you can try to lose weight. But with a sharp removal of fat from the body, the skin can become flabby, noticeable stretch marks and ugly wrinkles appear on it. They are much more difficult to hide than subcutaneous fat.

Performing a massage with competent actions responds favorably to the condition of the skin. The joints and muscles in the arms also benefit from such effects. When you press on the acupuncture points, located in many on the hands, you can also have an effect on the internal organs.

Regular exposure to massage gives the following results:

Significantly improves blood circulation under the skin of the hands;
The functioning of the sebaceous glands returns to normal;
Muscle tone improves;
The condition of the skin of the hands and nails improves, they acquire an attractive appearance;
It is possible to correct sagging skin, a tendency to flabbiness;
Joints become more mobile.

During the massage, the body will relax. For the nervous system, this is very useful, the effect of the massage effect is long-lasting. You can get excellent results by supplementing the procedure with physical activity and proper nutrition.

If you are going to visit a professional massage therapist to massage your hands, the salon will create all the conditions for comfort during the procedure. But not everyone manages to visit salons when it is necessary to start putting their hands in order. Therefore, those who are going to perform a massage at home should familiarize themselves with the conditions for performing the procedure in advance. The rules to be followed are:

Contraindications

If you want to massage for hands for weight loss, you must consider possible contraindications.

This kind of manual influence does not bring any particular harm. But there are some conditions under which it is strongly recommended not to massage. It can be:

oncological diseases;
Manifestations of allergies;
Infections, inflammations occurring in the body;
Purulent processes;
fungal diseases;
Skin damage, injury;
The body temperature is currently elevated.

On days when your health is not particularly good, you should not engage in massage treatments. It is better to reschedule the session for another day.

What technique to choose for massage

There are no special differences in manual procedures for the hands and other parts of the body. Performing simple steps in the right sequence can give excellent results. It is important not to rush it, but gradually bring it closer. Massage can be carried out in different ways. Here is their list.

This type is rarely carried out at home, since it is necessary to perform the impact with an assistant. He must be able to perform cupping massage. The order of execution can be described as follows:

The implementation of such an impact in accordance with the rules must be performed three times a week, the course is a month. This is usually enough to achieve noticeable results.

Using a massage glove

Working with a special massage glove, it is possible to speed up the process of burning fat deposits under the skin. With the increased lymph flow, the epidermis begins to renew itself. The process goes like this:

The hand for which the massage is performed must be lubricated with special oil;
Press with a mitten, making efforts of medium intensity;
Time manipulations should be no more than ten minutes.

If you do not have a massage mitt, you can take a washcloth with great rigidity instead.

To conduct an effective hand massage for weight loss at home, it is useful to use honey and products containing it. Honey is often used for the preparation of cosmetology products both in salons and at home. It helps to improve the appearance of the skin, restore its health, and is able to have other beneficial effects on the body.

For massage, the following algorithm is used:

Honey is melted in a water bath, aromatic oil is added - a few drops are enough;
The resulting composition is taken in the palm of your hand, after washing them with soap;
Work out especially problematic areas by performing patting movements;
The massage procedure should be carried out until the honey changes its color to gray;
Such exposures are then repeated over the next two weeks.

If you manage to master the technique of self-massage, it will be possible to remove excess fat from your hands without any special problems without being in beauty salons for this purpose. Influence in accordance with the rules is carried out as follows:

When rubbing dry skin, the procedure can be painful. Be sure to use a massage cream or hypoallergenic baby oil.

On the outside of the forearm is a point that is responsible for appetite;
Near the beginning of the thumb, on the back of the hand, there is a point, the impact on which will help affect digestion;
Under the thumb there is a point that can activate the metabolism in the body.

It is worth noting that the formation of subcutaneous fat on the hands in the appearance of women rarely acts as the only problem. In order to restore health to the body and gain an attractive appearance, one should not forget about other parts of one's body.

Subcutaneous fat in different parts of the body is very frustrating for women. Limbs, which are sometimes difficult to hide from prying eyes, can be eliminated from the problem. Hand massage for weight loss is performed both in the salon and at home, but in any case it is a very pleasant procedure.

Overly full hands look unattractive. But a sharp weight loss can lead to the appearance of sagging skin, stretch marks and wrinkles. It is even more difficult to get rid of such consequences than to get rid of subcutaneous fat. Proper massage affects not only the skin. Muscles and joints also benefit from massage manipulation.

In addition, there are various acupuncture points on the hands. Pressing them improves the functioning of internal organs.

With regular exposure, you may notice the following changes:

the work of the sebaceous glands is normalized;
markedly increased muscle tone;
blood circulation is accelerated;
flabbiness and sagging of the skin disappears;
improves joint mobility;
nails and skin of the hands acquire a healthy appearance.

The body relaxes during the massage, which has a positive effect on the nervous system as a whole.

The maximum effect can be achieved if you combine massage with physical education and adhere to the right diet.

If you decide to trust the skillful hands of a professional massage therapist, he will provide you with all the necessary conditions for a comfortable visit to the salon and tell you about the important nuances. Performing massaging at home, you must familiarize yourself with the following rules:

A hot shower before the procedure will soften the skin and prepare it for the massage.
For the procedure to give the desired result, take a comfortable position. The most comfortable option would be if you sit or lie on your back.
Hands should be relaxed during manual actions.
Pay attention not only to problem areas. Be sure to work the entire length of the limb.
The temperature in the room should be at least 23 degrees, so as not to overcool after the massage.
Perform movements from the hand to the shoulders, following the direction of the outflow of blood.
At the beginning of the movement are soft, gradually increasing the force of pressure.

Massage sessions should be regular, otherwise it makes no sense to start.

It is forbidden to massage the armpit, where the lymph nodes are located.

Contraindications for carrying out

Considering that hand massage is practically harmless, there are certain conditions under which hand massage for weight loss is not carried out. Among them:

allergic reactions;
infectious and inflammatory processes in the body;
oncology;
thrombosis;
fungus and purulent processes;
injuries and lesions of the skin;
osteomyelitis;
elevated body temperature.

If your health leaves much to be desired, reschedule the procedure the next day.

Massage technique

There are no significant differences in the technique of massaging the upper limbs and other parts of the body. Simple consistent actions give amazing results, if you do not wait for it instantly. There are several directions of massaging.

Vacuum

It is not carried out at home, as it will require the help of another person to complete it. He should be able to do cupping massage. Order of conduct:

Soak your hands in a bath of sea salt or add it to your bath.
Rub the skin of your hands with a hard mitten or towel and apply aroma oils on it. This procedure can be replaced by the use of a scrub. A slight tingling during the vacuum massaging procedure is normal.

You can make your own scrub using ground coffee, sea salt, and thickened honey.

Heat the jar and place it at the base of the brush. Slowly move up in a straight line.
The duration of manipulations with banks should not exceed 10 minutes per hand.

If you visit a massage parlor 3 times a week for a month, the results will not be long in coming.

With massage mitt

The use of a massage mitt leads to an acceleration of the burning of subcutaneous fat. There is an increase in lymph flow and a rapid renewal of the epidermis.

Lubricate the massaged limb liberally with oil.
Press the mitten with medium force.
The duration of such manipulations is up to 10 minutes.

In the absence of a massage mitt, use a hard washcloth.

With honey

Honey massage is a useful and pleasant procedure. Honey is actively used in salon and home cosmetology to improve the appearance of the skin.

Melt honey in a water bath and add a few drops of aromatic oil.
Apply the composition to clean palms.
Work on problem areas with patting movements.
Keep massaging until the honey turns gray.
Repeat sessions every other day for 2 weeks.

Self massage

Having mastered the technique of self-massage, you can easily get rid of excess fat in the arm area without leaving your home.

Start the procedure with a light pinching with the opposite hand. Rubbing spend from your fingers.
Grab the skin with folds and slowly rise up. Knead, rub with palms, press until redness, but do not overdo it.
Finish the procedure with light strokes.

Don't run dry. Be sure to use massage cream or baby oil.

Acupressure

Appetite point on the outer side of the forearm.
Point regulating digestion at the base of the thumb on the back of the hand.
The activation point of metabolic processes is located inside behind the thumb.

The problem of the formation of subcutaneous fat is rarely the only one in the appearance of a woman. Do not forget about other parts of the body to restore health and beauty to the body.

Video - massage for sagging skin on the hands

Video - exercises for weight loss hands

Thick, flabby shoulders can spoil the appearance of a woman, even if she does not suffer from excess fat in other places. Getting rid of body fat in the arm area is not easy, but it is possible. We will talk about ways to lose weight for hands in our article.

Fast arm weight loss at home - is it possible?

For weight loss of the hands, the same means are used as for. With one amendment - if you can reduce the total body weight in one way, for example, with a diet, then it will be possible to achieve harmony in the hands only by a set of measures.

The complex of measures for the care of the forearm includes:

diet;
physical exercise;
massage;
wraps and masks;
cream.

It is unlikely that it will be possible to achieve beauty and grace of hands quickly. This is a problem area that is reluctant to adjust nutrition. That is why experts strongly recommend that, in addition to home effects on body fat, visit salon procedures: professional massage, pressure therapy, ozone therapy, cryolipolysis, electrical stimulation, etc.

Diet for slimming hands

To start using fat in the hands as energy, refer to. It does not force you to starve or refuse most foods. But it is better to beware of strict diets, since upon exiting them, a second weight gain is possible, which will force the forearms to get fat even more.

Exclude from the diet foods that directly affect the replenishment of body fat reserves. These are flour dishes, sweet soda, semi-finished products, fast food, chocolate, confectionery.
Instead of harmful soda, drink freshly squeezed vegetable and fruit juices. Let natural lean meat, poultry, and fish replace fast food and semi-finished meat products. For dessert, eat fruits, nuts, dried fruits, whole grain bars.
Do not forget to drink from 1.5 liters of ordinary drinking water per day. The correct water regime helps to cleanse the body, normalize the work of the gastrointestinal tract, accelerate metabolism, remove fats split during weight loss.
Choose only fresh and natural products. Give preference to fresh vegetables and fruits, with which you nourish your body with vitamins.

Exercises for slimming arms at home

Physical activity is the most effective way to make the fat in your arms melt. Fat itself is a stored energy, which can be released only by increasing activity in these places.

Charging for slimming hands at home

Perform light at the beginning of the day with an emphasis on the hands. If you want to load your forearms more, the exercises below will replace the warm-up before the main complex.

Start by jumping on your toes to warm up your whole body. After 20 seconds, connect your hands. Perform rotational movements with your hands at the waist, as if jumping rope. Complete 30 jumps.
Exercise "Mill". Putting your feet shoulder-width apart and fixing your hips in one place, rotate your arms in a large circle forward for half a minute and back for half a minute.
Stretch your arms in front of you, do not bend at the elbows. Lift them up, hold for a second and return to their original position. Repeat 10 times.
Perform swing jumps. In a jump, spread your legs shoulder-width apart, arms spread apart and up. Second jump - legs together, arms extended along the hips. Repeat 20 times.
Repeat the exercise "Mill".
Repeat jumping on toes with hand movements, as in.

Slimming arms at home without dumbbells

Airplane exercise. Put your palms on your waist, put your legs at a distance slightly narrower than your shoulders. Turn the body to the left, spread your arms to the sides. Return to starting position. Turn to the right, stretch your arms to the sides. Return to the starting position again. Repeat 8-10 times.
Squat down with your back to a chair or bed. Put your hands behind your back and rest them on the seat. Shifting your body weight to your hands, rise and fall on your hands, performing a kind of push-ups. Start with 20 of these push-ups.

Another type of push-up is performed from the wall. Stand about half a meter from the wall, rest your palms on its surface. Hands should be located in the chest area. Start with 50 repetitions at a time.
The most effective type of push-ups are classic push-ups from the floor. If at first it will be difficult for you to cope with them, do this exercise, resting on the floor not with socks, but with your knees. As soon as you feel more confident, move on to the standard type of performance. Do 2 sets of 10-15 reps.

Any of the described exercises will only be more effective if you gradually begin to increase the number of repetitions.

Slimming hands at home: video

Hand exercises with dumbbells

For the next complex, you will need a pair of dumbbells of a weight that is comfortable for you. If you are new to the sport, do not be afraid to take the lightest 0.5 kg equipment. Gradually increase both the weight of the dumbbells and the number of repetitions and sets of each exercise.

Get into a push-up position with your toes or knees on the floor. Put your hands on dumbbells. Exhaling, lower the body down, inhaling, return to the starting position. Exhaling, pull one hand from the dumbbell to the chest, inhaling, lower it into place. Do 2 sets of 10 reps for each arm.

Place your feet shoulder-width apart, knees "soft", that is, slightly bent. Lean forward, keeping your back straight. Pull your arms with dumbbells to your waist. While inhaling, slowly slide your hands down with the dumbbells clamped in them. Exhaling, just as slowly return your hands to the starting position. Do 2 sets of 25 reps.

The starting position is similar to the previous exercise. While exhaling, take your hands with dumbbells back, straighten them at the elbows. Hold this pose for a few seconds and pull your hands back to your stomach. Do 2 sets of 25 reps.

Stand up straight, lower your arms with dumbbells along your hips. Bend your elbows and raise the dumbbells to your chest, then return to the starting position. Repeat 25 times for 2 sets.