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This article was co-written by Nevrize Aydogan. Nevrize Aydogan is a personal trainer at Seattle Personal Fitness. With over 15 years of personal training experience, she specializes in nutrition, custom fitness program design, endurance, and toning. She holds a bachelor’s degree in physical education from Ege University. Determined to build fitness programs that meet the individual needs of their clients, Nevrize is experienced and well-versed in sports-based exercise and TV appearances on the subject of fitness planning. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 14,890 times.
While you can’t focus on losing weight on your fingers, you can reduce your finger size along with other areas of your body through diet and exercise. You can also combine grip strength exercises and hand exercises for stronger, more beautiful and useful fingers.
Steps
Develop hand and finger strength
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Do exercises to strengthen your grip. One of the easiest and fastest ways to increase hand strength is to do simple grip strength exercises. Using pliers or a ball (optional) do several reps, each time 30 – 50 grips for each hand.
- Pressure balls are usually palm-sized and you can squeeze them to exercise your hands. You don’t have a pressure ball do you? So let’s use tennis balls.
- Spring pliers, elastic bands, spring gloves, and other hand tools are all commercially available. Find out what sporting goods stores in your area have, or look online.
- Baoding ball is a Chinese-made hand fatigue treatment ball, used to train the hand. To use, rotate two balls around in the palm of your hand. They make fun sounds and help you train your hands.
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Do wrist exercises. Wrist strengthening exercises also have the benefit of helping to strengthen your grip, since you have to hold weights during the exercise. You can use elastic bands, dumbbells, or other household tools to exercise your wrists. [1] X Research Source
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Dumbbells:
Hold a small dumbbell (1.5 – 2 kg) in each hand, palms facing the ground. Bend your elbows so your arms are straight out in front of you, letting your wrists hang down. Slowly bend your wrists up so your arms form a straight line. Then slowly bend your wrist down. Practice 3 times, each time 10-15 beats for each hand. If you don’t have dumbbells, you can use a can of water, bricks, or anything else that fits in your hand.
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Elastic rope:
Stand on one end of the rope and hold the rope with your palm facing down. Raise your arms straight out in front, then slowly bend your wrists up so your arms form a straight line. Practice 3 times, each time 10-15 beats for each hand.
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Finger push-ups. If you’re in good health but still aren’t satisfied with your chubby hands, do advanced push-ups. Instead of doing push-ups with your palms flat on the floor, raise your palms and let your fingertips support your body weight. Do several reps, 5-10 reps each time.
- Do a few more regular push-ups in addition to the push-ups on your fingers. Push-ups help develop wrists and chest muscles, which are both good for the health of the upper body and help with weight loss.
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Develop hand dexterity. Dexterity is the ability to use fingers and hands to quickly perform complex tasks. For the hand, dexterity and strength are equally important factors. To develop fine motor skills, you need to practice dexterity, performing tasks directed at the hands and fingers on a regular basis.
- How many words can you type per minute? If you still have to fumble and type like a peck, check out other wikiHow articles to learn how to type faster.
- Playing an instrument, especially the piano, violin or guitar, or certain instruments such as flute, clarinet and other musical instruments is great for the development of fine motor skills. Have you ever played these instruments? So now is a good time to start.
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Stop cracking your knuckles. There is still debate about whether cracking knuckles is harmful. However, many people think that cracking the knuckles will make the joints “bigger”. Since there’s no benefit in cracking joints, it’s best to stop.
- Although there is no data to show that knuckle cracking causes arthritis or joint swelling, some studies seem to suggest a link between long-term cracking and impaired grip. [2] X Research Source
Change your diet
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Eat less salt. Excess sodium can cause the body to retain water, leading to mild swelling, especially in the feet and hands. If you want to have slim hands, you should reduce salt in your diet. The less salt you eat, the less water you retain in your body.
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Check the nutrition facts on the label!
Eating less salt is more than simply adding less salt to food. Many frozen and prepackaged foods, even vegetables and cakes, are very high in salt. You may have consumed a lot of salt without knowing it.
- Pay attention to portion sizes. Many products say “Reduced Salt” or “Reduced Sodium” but are essentially the same old product with reduced serving sizes to reduce salt intake.
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Drink 8 glasses of water per day. Drinking enough water will help the body get rid of salt faster. Drinking 8 cups or two liters of water per day is essential for general health and weight loss. Drinking more water can help suppress appetite, prevent headaches, improve blood circulation and excrete waste. [3] X Research Sources Also, free water.
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Eat mushrooms instead of red meat. Mushrooms have less than half as many calories and fat as lean beef, and a recent report found that people who used mushrooms in place of beef in recipes also felt full after eating them. [4] X Research Source Mushrooms are healthy, delicious, and an easy substitute for red meat.
- Check out other wikiHow articles to learn how to cook with mushrooms.
- Note that mushrooms are not as rich in iron and protein as red meat.
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Choose slow-digesting carbohydrates. Carbohydrates are of two types: simple and complex. Simple carbohydrates are found in processed foods, high-fat junk foods, and are converted to fat much more quickly. Many people feel bloated from eating these carbohydrates. Simple carbohydrates are found in foods like corn syrup, white sugar, candy, and sodas. Complex carbohydrates are found in whole grains, take longer to be metabolized, and provide more energy to the body. [5] X Research Sources Some foods that contain complex carbohydrates are:
- Oat.
- Sweet potato.
- Whole grain bread and pasta.
- Beans and lentils.
- Leafy green vegetables.
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Choose healthier snacks. You can gain a lot of weight by eating unhealthy snacks between meals. While a handful of potato chips may seem harmless, you can completely replace the pointless snack with healthier food. Give up candy and chips, keep only fruits and vegetables, then you will have no other choice.
- Eat apple. Apples are low in calories but rich in fiber. [6] X Research Sources
- Don’t skip dessert, choose healthier options. For example, instead of a bowl of ice cream after a meal, you should eat a cup of low-fat Greek yogurt and frozen blueberries. If you love to eat chocolate from time to time, keep a bar of antioxidant-rich dark chocolate in the house, so that when you crave it, you’ll eat a corner (just a corner).
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Eat slower. Studies show that one of the best ways to control hunger is to chew more and eat more slowly. [7] X Research Source If you have trouble fighting your cravings, eat slowly so your body can catch up.
- Start your meal with a small bowl of soup, or eat a handful of unsalted almonds 15-20 minutes before a meal. This can reduce the amount of food you consume during a meal.
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Don’t skip meals.
Some studies show that skipping meals, especially breakfast, forces your body to store calories that you will consume later in the day. In other words, skipping breakfast will make you gain weight. [8] X Research Sources
Lose weight
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Practice brisk walking . Walking is the easiest and fastest way to exercise to lose weight. You don’t need to buy workout equipment, it doesn’t take much time, and you’ll get the benefit of your investment.
- Start walking briskly around the neighborhood and gradually increase the distance. At first try to walk about 1.5 km, or walk briskly for 15-20 minutes, twice daily.
- If you’re not a fitness freak, don’t think of it as exercise. Just pretend you’re walking normally. Have an audiobook or some music ready to listen to while walking.
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Do low intensity cardio. If you want to increase the intensity of your workout, start doing light cardio exercises to warm up. Try to increase and maintain your heart rate. Whether you want to join an exercise class or train yourself online, consider the following exercises:
- Yoga.
- Pilates.
- Cycling class.
- Aerobic dance.
- Aerobic underwater.
- Not everyone can do intense cardio, like taking a cycling class or other aerobic activities. Talk to your doctor to develop a weight loss plan for you.
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Gradually increase the intensity of the exercise. Steady state occurs frequently. If you’re losing weight at a steady rate and then suddenly stop, it’s time to change your exercise regimen. This happens to most people.
- Let’s switch to rotation training mode. Pick 5 – 10 quick exercises that you like and do them at a high intensity for 40 – 60 seconds, during which time you try to do lots of beats. Rest 20-30 seconds and then move on to the next exercise.
- Do three full sets of 5-10 exercises, and rest for 5 minutes between sets. If you do this exercise three times per week while eating healthy, you will lose weight quickly.
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Learn how to properly reduce stress . Stress causes the body to release cortisone which is linked to many diseases, including increased body fat. [9] X Research Source Being too stressed can make it harder for your body to lose weight, which means you have to learn to relax if you want to lose weight.
- Mental health should be given the same priority as physical health. Spend 15 – 30 minutes a day just sitting in silence and forgetting all worries. Don’t feel guilty for taking a little extra time for yourself.
- Take a hot bath, read a good book, or listen to instrumental music. Whatever makes you calmer, do it.
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Focus on total body weight loss . No one likes to hear this, but it’s scientifically proven fact: You can’t pick one spot on your body and lose weight there without losing fat elsewhere. [10] X Research Resources You can work on specific areas for muscle growth there, and hand exercises will help develop wrists, hands, and fingers, but in the beginning you don’t have much muscles in the hand. The only way to lose fat in the fingers is to change your diet, exercise, and burn more calories than you consume, to lose weight all over the rest of your body.
Advice
- Genetically, some people’s fingers have more fat than others.
- If you reduce your body fat percentage to less than 20% (if you are a man) and below 16% if you are a woman, your fingers (and your entire body) will be very thin.
- A nutritionist and personal trainer can help you determine the right way to lose fat.
- Some people believe that consuming omega 3s such as fish oil can help reduce fat, even fat around the fingers.
Warning
- Consult a personal trainer or doctor before starting an exercise program.
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This article was co-written by Nevrize Aydogan. Nevrize Aydogan is a personal trainer at Seattle Personal Fitness. With over 15 years of personal training experience, she specializes in nutrition, custom fitness program design, endurance, and toning. She holds a bachelor’s degree in physical education from Ege University. Determined to build fitness programs that meet the individual needs of their clients, Nevrize is experienced and well-versed in sports-based exercise and TV appearances on the subject of fitness planning. .
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 14,890 times.
While you can’t focus on losing weight on your fingers, you can reduce your finger size along with other areas of your body through diet and exercise. You can also combine grip strength exercises and hand exercises for stronger, more beautiful and useful fingers.
Thank you for reading this post How to Lose Fat Around Fingers at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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