Что делать, чтобы похудели руки без накачивания мышц?

Окт 16,2015 / Опубликовал admin / 1 239 Комментария

Излишняя полнота фигуре привлекательности не прибавляет. Можно регулярно откладывать похудение, ждать понедельника, чтобы сесть на диету и обещать начать новое утро с зарядки – только это ничего не изменит. И многие женщины, мечтая о стройном теле, прячут полноту боков за широкими кофтами. Но и правильно подобранная одежда может быть бессильна, если полнотой страдают руки. Что делать, чтобы похудеть в руках и не накачать мышцы?
стройные руки

Три составляющие успеха

Подходить к вопросу похудения рук стоит комплексно. Для достижения результата необходимо сочетать:

  1. Физические упражнения
  2. Диету
  3. Массаж и косметические процедуры
Здесь можно сказать, что физические занятия без диеты, равно как и наоборот, являются пустой тратой времени. В первом случае потраченные калории будут возвращаться сразу после еды, во втором – руки станут дряблыми, что выглядит совсем не привлекательно.

Если заветный «понедельник», с которого начинается новая жизнь, наступил, на заметку стоит взять следующие рекомендации по питанию и физические упражнения.

Что делать, чтобы похудели руки в домашних условиях

Диета

Здесь возможно два варианты развития событий. Первый, когда необходимо похудеть не только в руках, но и в целом сбросить лишний вес. В таких целях стоит прибегнуть к одной из многочисленных диет, предназначенных для похудения. Например:

  • Диета, основанная на подсчете калорий
  • Диета по гликемическому индексу
  • Диета с 5-ю приемами пищи в день и прочие
А вот монодиеты для похудения рук противопоказаны. Дело в том, что диеты, основанные на употреблении одного продукта, являются краткосрочными. Они помогают сбросить несколько килограммов за 5-7 дней, но впоследствии эти килограммы быстро возвращаются. Да и голодание, которое является сутью монодиеты, подвергает организм стрессу.

Так как в данном случае присутствуют физические нагрузки, стоит просто сбалансировать меню. В этом помогут несколько простых правил.
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  1. Вне зависимости от выбранной диеты, утро должно начинаться с завтрака. Последний прием пищи совершается за три часа до сна.
  2. Из рациона исключаются продукты, способствующие набору веса. Речь идет о мучных и сладких изделиях, в которых в большом количестве содержатся быстрые углеводы. Так же необходимо ограничить соль, специи и жирные продукты.
  3. В течение дня важно не допускать возникновения сильного чувства голода, тем более запрещаются перекусы «на бегу». Справиться с голодом между основными приемами пищи 210 помогут яблоки или кефир.
  4. Необходимо соблюдать питьевой режим, ежедневно употребляя не менее 1,5 литров воды. Чай, кофе и прочие напитки в этот объем не входят. Вода из-под крана не подойдет, стоит запастись кипяченой или минеральной водой без газов.
  5. Жареные продукты как минимум на половину заменяются вареными. Во время жарки количество растительного масла стоит уменьшить. Здесь на помощь может придти силиконовая кисточка, которая прекрасно смажет дно сковородки и не позволит налить в посудину чрезмерное количество масла.
Если лишние килограммы распределились по рукам не равномерно и наибольшее увеличение объема приходится на кисти и пальцы, необходимо обратиться к врачу. Как правило, подобные изменения вызывают отеки, свидетельствующие о наличии заболеваний почек или сердечно-сосудистой системы.

Упражнения

Для занятий физическими упражнениями необязательно посещать тренажерный зал. Успешными являются и домашние занятия, главное, чтобы они были регулярными. Проработать мышцы рук помогут гантели. В случае их отсутствия можно воспользоваться обыкновенными пластиковыми бутылками, заполненными водой или песком.

Упражнение 1

Расставив ноги на ширине плеч, необходимо производить сгибание рук в локтях. В руках зажаты гантели. Руки располагаются вдоль туловища, при сгибании кисти должны быть повернуты к плечам. Упражнение выполняется в два подхода по 15 раз.

сгибание рук в локтях с гантелями

Упражнение 2

Стоя в том же положении, руки с гантелями опускаются вниз. Делается глубокий выдох, руки поднимаются вверх над головой. Задержавшись в верхней точке на 2-3 секунды, осуществляется выдох и руки медленно опускаются вниз. Упражнение выполняется в два подхода по 15 раз.

гантели над головой

Упражнение 3

Ноги расставлены по ширине плеч, руки с гантелями подняты над головой. Медленно сгибая руки, гантели заводятся за спину, в таком положении руки задерживаются на 5 секунд. Затем руки медленно выпрямляются, разводятся в стороны и снова поднимаются вверх. Упражнение выполняется в два подхода по 10 раз.

гантели за головой

Упражнение 4

Чтобы избежать накачивания мышц, их необходимо растягивать. В этом случае мускулы не растут, мышцы просто подтягиваются и приобретают привлекательные очертания.
Для растяжки прекрасно подходит следующее упражнение. Правая рука заводится за правое плечо и опускается вниз. Левая рука заводится за спину, поднимается вверх. Пальцы рук соединяются, образуя своеобразный «замок». Теперь руки растягиваются в разные стороны, мягкими и пружинистыми движениями, после чего положение рук меняется и упражнение повторяется. Растяжка продолжается 3 минуты с регулярным чередованием рук.

разминка

Массаж и косметические процедуры

Кожа внутренней поверхности рук очень тонкая, при похудении она не сразу приспосабливается к новым размерам мышц и может обвисать. Чтобы этого не произошло, необходимо привести ее в тонус. Сделать это поможет массаж и различные обертывания.

Косметические процедуры выполняются с использованием средств, способствующих похудению и повышению тонуса кожи. Это могут быть эфирные масла, антицеллюлитные крема и скрабы, очищающие гели и прочее.

При самомассаже активно мять мышцы запрещено! Достаточно легких поглаживаний и нажатий, в противном случае есть риск повредить мышечную ткань.

Что делать, чтобы похудели руки и плечи

При излишне полных руках, как правило, полнотой отличаются и плечи. Для того, чтобы решить проблему лишнего веса обеих зон, необходимо придерживаться всех рекомендаций по диете и косметическим процедурам, которые указаны выше. А вот упражнения в данном случае будут немного другими.

Упражнение 1

Ноги расставлены на ширине плеч, руки с гантелями опущены к низу. На выдохе вверх поднимается одна рука, на вдохе опускается. На следующем выдохе поднимается вторая рука и так руки чередуются. Всего необходимо выполнить по 20 поднятий для каждой руки.

Важно выполнять подъемы быстро, но без резких движений, чтобы не повредить плечевой сустав.

упражнение с гантелями

Упражнение 2

Для выполнения этого упражнения необходимо найти надежную опору. Например, это может быть стул, приставленный спинкой к стене. Делается приседание, руки отводятся назад и упираются в опору. Немного отодвинувшись от опоры, выполняются обратные отжимания. За один подход достаточно выполнить 7-8 отжиманий, за одно занятие должно быть совершено 2 повтора.

обатные отжимания
Упражнение 3

Прекрасно воздействуют на руки отжимания с гантелями. Для тех, кому отжимания с прямыми ногами не под силу, можно согнуть ноги в коленях и сделать упор именно на них. При отжиманиях спину необходимо держать ровно, при подъеме одна рука с гантелью выбрасывается вверх и задерживается в таком положении на 3 секунды. Отжимания выполняются в два подхода, по 10 отжиманий в каждом.

отжимания
Упражнение 4

Наклонившись вперед под небольшим углом, руки с гантелями опускаются вниз. На вдохе руки медленно подтягиваются к животу, на выдохе – снова опускаются. Упражнение повторяется 20 раз, в два подхода.

гантели

Упражнения, направленные на похудение рук и плеч, могут дополняться упражнениями, направленными исключительно на руки.

Результат от занятий можно заметить уже через 3 недели. При этом занятия должны быть регулярными, не менее трех раз в неделю. Желательно выполнять упражнения приблизительно в одно и то же время, чтобы организм привык к нагрузке и каждое новое занятие не становилось для него стрессом. Хороший результат дают утренние упражнения.

С увеличением выносливости мышц вес гантели будут оказывать все меньшее воздействие на руки. Вес необходимо увеличивать каждые две недели. При этом стоит знать, что максимальный вес гантелей для женщины составляет 4 кг. В случае, если гантели заменены бутылками с водой, стоит изменять содержимое бутылок. Так песок, с добавленными в него металлическими шайбами, позволит получить необходимый для занятий вес.
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