二の腕部分に効果的なダイエット方法

女性が体の中でも特に気にする部分と言えば二の腕ではないでしょうか。

例えば

バイバイと手を振った時に二の腕までぶらぶらしてしまったり、Tシャツを着た時にも袖口がパンパンになってしまって女性らしさがないとお悩みの方も多いはずです。

かく言うわたしも腕が太く、しかも殆どが脂肪ですのでどうにかしなければいけないといつも思っていました。

引き締まった腕を手に入れる為にはダイエットが欠かせませんが、

定番の方法としてはやはりダンベルを活用する運動法ですよね。
ダンベルカール
脂肪量を減らす為には筋肉量をアップさせるのが手っ取り早い解消法ですので、その為にもダンベル運動は最適です。

ダンベルはいろいろな運動に役立てることができますが、定番の運動法としてはダンベルカールです。

これは腕を下げた状態から肘を支点にしてゆっくりとダンベルを上げていくというものですが、きちんと行えば効果的に鍛えることができますよ。

なお勢いを付けて上げ下げを行うようなやり方にならないように注意しましょう。

回数を重ねるときつい運動でもありますので勢いで持ち上げたくなるものですがそれではあまり意味がありません。

負荷を感じながらゆっくりと行うことが大切ですし、正しく行えば少ない回数でも十分な効き目が得られるはずです。

ちなみに楽にできるようなら負荷が軽過ぎる可能性がありますので、もう少し重い物に換えてみると良いでしょう。




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キックバックも定番の運動法ですね。

キックバック
これは前傾姿勢から後ろに向かってダンベルを上げるという運動であり、二の腕の後ろの筋肉を鍛えることができます。

この運動もダンベルカール同様にゆっくりと行うことが大切ですし、丁寧に動かして筋肉を使うように意識しましょう。
キックバックの方法
ダンベルを用いた運動法は他にもいろいろあり、腕だけでなくバストアップだったりウエストのシェイプアップなどにも役立ちますので、全身を鍛える為にも役立ってくれるはずです。

二の腕を鍛える方法としては腕立て伏せもおすすめですね。

腕立ても腕の強化に効果的ですし、芸能人やモデルの方たちも実践していることがあるようです。

ただ女性の場合ですと筋力があまりない為に上手くできない方もいるのではないでしょうか。
初心者の腕立て伏せ
もし難しいようなら膝をついて行うのがおすすめです

膝をつくだけでも大分負荷を小さくすることができ、女性でもトライ易くなります。

それでも難しい時には床ではなく壁に向かって腕立てを行ってみるのも良いですよ

立った状態で壁に手を付き、そこから腕立てと同じ動きをするのですが、少ない負荷で行うことができますので筋力がない方でもトライし易いです。

筋肉がついて楽にできるようになったら、それから床での運動にシフトしていくようにしましょう。

ウォーキングもおすすめのダイエット方法です。

ウォーキング
ウォーキングは腕にはあまり効き目がなさそうに感じるかもしれませんが、やり方を意識して歩けば腕にも効かせることができますよ。

全身に効く運動ですから美容の強化に最適ですし、取り入れてみたい運動の代表格とも言えます

ウォーキングで腕を引き締める為には、腕の振りを意識することが大切です。

単に歩くだけですと腕には殆ど負荷が掛かっていませんので効果が出難いのですが、意識して腕を振るようにすれば効果を高めることができます。

また、もっと負荷を掛けたい時には軽めのダンベルだったりペットボトルを持って歩くのもおすすめですよ

わたしも腕を引き締める目的や下半身ダイエットの為にウォーキングも行っているのですが、きちんと行うと十分に効果があります。

運動があまり得意ではないわたしでもウォーキングなら楽に行うことができますし、尚且つダイエット効果もありますので一番おすすめの運動にも感じています。

ちなみにウォーキングをやるようになってからデトックス効果で肌も綺麗になってきたように思いますので、そういったメリットがあるのもおすすめ理由ですね。

他にも二の腕のダイエットに効果があると感じた運動法がありますが、それは腕をねじるだけというエクササイズです。

密かに注目を集めているようですが、これは立った状態で腕をねじるというものです

やり方としては手の平を外側に向け、鼻から大きく息を吸い込みつつ手の平を反対側にねじります。

そして息を吐きながら元の状態に戻すというエクササイズなのですがとても簡単にできますよね。

やってみると二の腕に効いていることがお分かり頂けるのではないでしょうか。

また、肩まわりがすっきりする感じもあるかと思いますので肩こり対策としても良いですよね。

なお、背中の贅肉にも効果があるようですので背中の厚みが気になる時にもおすすめです。

2週間ほど続けてみることで効果が出てくるとも言われていますので毎日の習慣としてやってみると良いでしょう

わたしもこのエクササイズをやるようになってから腕が軽くなったような気がしますし、肩こりも楽になりましたので健康の為にも続けています。





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