気になる二の腕を部分痩せする方法

露出が増える夏は、スラットした二の腕を見せてファッションを楽しみたいものです。

しかし二の腕の太さが気になって、タンクトップやキャミソールを諦めている方もたくさんいらっしゃいます。

ダイエットしてもなかなか痩せないと思われている二の腕の部分痩せする方法を紹介します。

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太くなる原因を見極めて二の腕痩せを

二の腕が太くなる原因は大きくわけて三つあります。

1.脂肪

まず、脂肪がつくことにより太くなります。

一度脂肪がつくと、なかなか落としにくくなります。

食事制限などで体重を落としても、二の腕は痩せにくいと実感する方もたくさんいます。

一度ついた脂肪は運動で落とすしかありません。

なので脂肪を落とし、つきにくくするエクササイズをおすすめします。

2.たるみ

そして、たるむ事でも太くなります。

これは筋肉が不足していることにより、脂肪がたれて太く見えている状態です。

年齢を重ねるごとにハリのないぷよぷよした二の腕になるのも、手を振ると揺れているといった現象も、これが原因です。

ある程度筋肉をつける事でしか解消できません。

3.セルライト

最後に、リンパの流れの悪化によって太くなります。

二の腕をギュッと絞った時、肌の表面にボコボコがあれば、セルライトがあるということです。

セルライトはリンパの流れの滞りによって老廃物と脂肪が詰まっている状態です。

リンパを流してあげないとセルライトが溜まっていき太くなっていくいっぽうです。

この三つの原因を念頭に置いて二の腕の部分痩せに挑戦しましょう。

脂肪を効果的に落とす

二の腕に脂肪がついている場合は、引き締める前に多くつき過ぎた脂肪を減らしてあげる事が大事です。

この場合は、二の腕だけの運動をするより全身運動をおすすめします。

部分的な運動より、全身運動の方が消費カロリーが多いからです。

脂肪を燃焼するためには、カロリーを消費する必要があります。

そして体重体脂肪を効率良く落とす事が二の腕の脂肪を減らす近道です。

その際に二の腕を意識した有酸素運動と食事制限を効果的に取り入れる事をおすすめします。

全身運動でカロリーを消費しながらも一番の負荷を二の腕に与える事で部分痩せが可能になります。

また、脂肪は消費カロリーが摂取カロリーより下回った時に使われるので食事制限も必要です。

具体的な運動としては、プールで腕を大きく振りながら腕に水圧を与えてのウォーキングや、ダンベルや水入りのペットボトルを持っての早歩きなどが効果てきです。

また食事制限も、夕食を炭水化物を抜くなどの一工夫で、一日の総摂取カロリーを控える程度で良いでしょう。

急激ではなく、緩やかに脂肪を落とす事で、負荷を与えている部分から痩せる効果を目指します。

たるみの原因を解消する

二の腕のたるみをとるためには筋肉が必要です。

筋肉をつけると、腕がごつくなって、すらっとした細いきれいな二の腕にはなれないと思われがちですが、そんな事はありません。

適度な筋肉を正しく付ける事によって、引き締まった若々しい二の腕になれます。

ボディビルダーのようなムキムキの筋肉は、表面にある筋肉、表層筋を鍛えることでなります。

表層筋ではなく、インナーマッスルを鍛えれば細くてしなやかでひきしまった腕になります。

腕のインナーマッスルの鍛え方は、いろいろあります。

おすすめは、腕をだらんと下におろし、そのまま外側にねじったり、内側にねじったりを繰り返す方法です。

これを気づいた時に無理の無い程度に繰り返すだけです。

その時に肩から腕全体をねじっているようにしてください。

肩周りの贅肉も刺激しているようなイメージです。

一回10セットほどで十分です。

信号待ちや立ち仕事中などちょっと気づいた時にすると良いでしょう。

ちゃんと効果的にできていれば数週間でたるみが解消され引き締まってきているのを実感できます。

セルライトを撃退する

腕にはセルライトがとてもつきやすいです。

一見スリムな人でも腕にセルライトが溜まっているという人がけっこういます。

放っておくと、セルライトが溜まってガチガチに固まって太くなってしまいます。

効果的にリンパをマッサージしてあげる事で、老廃物を流してあげてセルライトのないキレイな二の腕を目指しましょう。

リンパのマッサージは、お風呂上がりなど体がある程度温まっている時に行ってください。

まず、脇を十分にほぐすようにマッサージします。

肩をまわしながら脇を丁寧にもみほぐす感じです。

リンパは手首から脇の下へと流れています。

その流れにそってやさしく円を描くようにマッサージしながら老廃物をながしていきます。

老廃物は最終的に脇の下へと流し込むイメージで行ってください。

脇の下は老廃物の出口なのでそこまで老廃物をしっかり送り込んであげましょう。

この時に頑張り過ぎて強くマッサージしないでください。

なでる程度で大丈夫です。

これを繰り返すと肌にハリももどります。

若々しい引き締まった感じになっていきす。

毎日続ける事が肝心です。また部分痩せに成功してもリンパのマッサージは習慣にする事をおすすめします。

最後に

二の腕の部分痩せを目指すのであれば、まず二の腕が太ってしまう原因を理解する事です。
そして、脂肪か、たるみか、リンパの滞りか、それらの複合的な原因なのかを見極めて効果的に対処する事が大切です。
痩せにくいと言われている二の腕ですが、原因さえ分かれば簡単に痩せる方法がみえてきます。

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