How to remove muscles is one of the most popular questions that worries girls whose volumes are far from slender. Undoubtedly, it is nice to feel like a thin, almost airy fairy with fragile wrists and a chiseled figure. However, in reality, not all possess such parameters. But the fact is that the muscles have nothing to do with it: excess volumes create fat and water, and developed muscles, on the contrary, contribute to the acceleration of metabolism. In this article, we will dispel myths about how to remove muscles (and whether they need to be removed at all), and focus on how to reduce volumes.
Popular mythology: where do muscle misconceptions come from?
Most often, girls think about muscle reduction, causing bewilderment in the male, who for years has to fight in the gym for an increase in muscle tissue. Girls believe that, having acquired muscle, they will look too masculine, and the figure will lose proportions. In fact, everything is not so clear.
In fact, muscles are reduced only in one case - when they atrophy. Want to know how to reduce leg muscle? Literally - stop walking and lie down on the sofa to “take care” of your legs. But seriously, visually the volumes of your body are created not by muscles, but by subcutaneous fat or excess water. To remove it, on the contrary, you need to move as much as possible. After all, the more body muscles are in work, the better they look. If the muscles rarely work, then, as a rule, they look flabby and loose. Moreover, this is typical even of very thin people - there is such a type of figure called “skinny fet”, “fat thin”. Such a person cannot be called complete, but his muscles are undeveloped, and there is enough adipose tissue to make the body look flabby. In this case, thinking about how to remove the muscles on the legs or arms is completely unnecessary. On the contrary, you need a good study of the muscles in order to form a relief and “fashion” a new figure.
As a rule, the idea of how to reduce the hips as much as possible or how to remove the muscles on the legs of girls arises from the desire to be like a model type of figure. But the fact of the matter is that models are thin due to the fact that they possess similar data by nature. And even for them, maintaining such thinness is given with many difficulties in the form of unhealthy dietary restrictions and constant trips to the gym. Now the fashion industry is increasingly moving away from the type of unhealthy thinness towards natural harmony and a fit figure. A sports type is just a girl who does not ignore strength training and does not think about how to remove the muscles of the abdomen or hips.
Often, girls refuse to perform strength exercises in training, fearing that this will make them masculine. In fact, such fears are superfluous: in women, the hormonal background is characterized by a lower amount of testosterone, namely, it contributes to muscle building. Professional bodybuilders most often take steroids so that their muscles noticeably increase in volume. In the case of ordinary activities aimed at improving the figure and well-being, strength exercises will not only not harm, but, on the contrary, will help to form a harmonious body.
Why do not you lose weight from training?
It seems to you that from training, due to which you supposedly have to lose in volume, on the contrary, you gain body weight? In fact, the following happens: if you have not been engaged in any physical activity for a long time, then the muscles during the first time of training will get stronger and slightly increase in volume. But worry about this and worry about how to remove the muscles, you should not: firstly, during this time you will partially get rid of the fat layer, which will visually make your figure more attractive. Secondly, muscle and adipose tissue look completely different: the first is dense and knocked down, the second is loose and flabby. If we compare two people with the same weight, then the one with the most muscles will have the best figure. Some people, due to regular exercises, on the contrary, begin to weigh more, but visually decrease in volume - it is not surprising, because the muscles are 30% heavier than fat. In addition, sports are also reflected in the condition of the bones - they become stronger and also begin to weigh more.
Of course, there may be another option - from regular training and increased activity, you simply increased your appetite, and you began to eat more. Your muscles began to grow and require more nutrition, and if you do not now review your diet, then, unfortunately, the fat will not burn either. It is necessary to limit the sweet, fatty, flour, alcohol, trying to keep the nutrition balanced - and then the fat will gradually melt.
Is it possible to remove fat locally?
Talking about how you can remove fat from any one part of the body, just loading it with exercises, is actually another misconception. The fat layer will decrease evenly throughout the body: those parts where it is smaller will decrease visually in volumes faster, and those that tend to accumulate nutrients will lose weight more slowly. Therefore, the answer to the question of how to remove fat from the pectoral muscles or from any other part of the body will be only a general weight loss. This can be achieved with regular aerobic exercise, a balanced diet and lifestyle changes towards a more active one.
But it cannot be said that it is worth completely abandoning isolated exercises - they will contribute to the development of muscle relief. And, as we remember, more muscle tissue contributes to better fat burning. For example, if a man is preoccupied with how to remove fat from the pectoral muscles, then his choice is not to stop practicing and review nutrition. You also need to add cardio workouts to your workouts.
Is it possible to reduce volumes quickly?
Often the question for girls arises: how to quickly remove muscles or volumes? If you stop working, then after a while your muscles will lose their volume, and the fat layer above them will increase. But if you decide to continue your studies, you will get in shape much faster than people who have not done anything before.
If we are not talking about the muscles themselves, namely about excess volumes, then they can quickly disappear in only one case - as a result of severe dehydration. As you know, such a "weight loss" is not a long-term result, but often, on the contrary, leads to sad consequences in the form of impaired metabolism and a quick return of the thrown off kilograms. In order for the volumes to go away for a long time, this process must be slow so that your body gets used to the changes that are taking place and does not perceive them as stress.
Do men want to reduce muscle?
As a rule, it is women who are preoccupied with not looking like a “roll”. Men, on the contrary, take care of the accumulation of body weight and muscle building. Questions about how to reduce the muscles of the hands or how to remove the pectoral muscles in men can also arise due to a misunderstanding of what specific body tissue is involved. It may well be what is meant (also in the female version) namely the fat layer - then additional cardio loads, diet and lifestyle changes in general will become the solution.
If a man goes to a rocking chair for a relatively short time, and then abruptly throws it, he can quickly return to his previous form and lose weight again. However, if he again decides to engage in strength training, then his body will enter the working mode much faster.
The myth that, if you stop working, the muscles will float with fat, does not arise without reason. If you do it for a long time and regularly, the diet will be rebuilt for high energy consumption: muscle tissue burns much more (tens of times) calories than fat. When a pumped-up person ceases to be engaged, and his diet remains as nutritious - the body begins to save excess energy in reserve. Exit: either cut back on the diet and make it less high-calorie, or start working again.
Features of female strength training
As we have already found out, strength training is suitable for both men and women, but in both cases the approach to them will be different. If work with weights for men involves large weights, a small number of approaches and large pauses between them, then women's training is based on working with low weights, frequent repetitions and short breaks. This approach will allow you to both remove fat from the muscles and increase endurance, because the load will also be aerobic. You should also not focus only on one part of the body, especially when you are just starting to exercise - you need to work out all the muscles and let it get stronger.
Beautiful forms: how to remove leg muscles?
Hips and buttocks are a problem area for most women, because these parts of the body act as a natural reservoir of energy, accumulating fat. That is why exercises on the "bottom" can in no case be excluded from the program - the more developed the muscles of the hips and buttocks, the less likely there will be to swim with fat. But most often women are afraid of pumped hips and calves - it seems to them that after regular exercise the legs look thicker than they were before.
In order to visually look your legs harmoniously, you need not only to load them with strength exercises, but also not to forget about stretching. Constant stay in motion also contributes to the beautiful shape of the legs - because the legs are created for that. Every day, include in the program that type of activity where the legs are active - so you will love long walks, running, dancing, cycling.
All standard leg exercises - squats, lunges, swings - can make your muscles stronger and more knocked down. In order for the figure not to lose proportion, you need to focus not on reducing the muscles of the legs, but rather on the harmonious development of the "top". Do exercises on the arms and chest, swing the abs and work on a thin waist.
Arms raised
Behind the question "how to remove the muscles in the arms" lies a female concern about the overly powerful appearance of the biceps. But the reason for this is often not the presence of really pumped up muscles, but the fat layer, coupled with excess fluid. In this case, on the contrary, strength exercises will not hurt. It can be exercises with light dumbbells, push-ups, straps. And of course, do not forget about diet and aerobic exercise.
The simplest exercises that do not require any equipment are, of course, push-ups, straps and stops. The goal in front of you will be radically opposite, rather than how to remove the muscles in your hands - your muscles, on the contrary, will strengthen, so that your hands will look tightened. Start with a minimum number of push-ups, and if you do at home, in between times, then do it every day, in several approaches. If you have a full-fledged training program that allows you to load your hands well, then add push-ups to it, but be sure to take rest days between workouts so that the muscles have time to recover.
If you purchase dumbbells, then with them it will be possible to perform various dilutions-information of the hands (also with an inclined body), raising arms above the head or hands to the shoulders. Also, dumbbells can be used as a weighting agent, performing exercises on the legs or while running.
Stretching exercises
One of the surest ways to improve the appearance of muscles is to do stretching. The muscle fibers will thus lengthen and lose volume. That is why it is often said that one cannot seriously engage in bodybuilding and stretching at the same time, since there will not be a good result in either one or the other. But if your goal is a harmoniously developed body, then combining strength training and stretching is even useful.
If you're interested in how to remove your calf muscles and stretch your thigh muscles, focus on exercises such as lunges. Put your right foot forward, bending your knee at an angle of 90 degrees. The left leg is extended, as if pushing something with the heel. Keep the body parallel to the floor. To deepen the stretch, lower your left knee to the floor, then repeat on your left foot.
Exercise wide fold will help both remove the muscles of the thighs and stretch the calf. Sit on the floor, spread your legs apart. With a straight back, begin to sink down to the floor. Movement originates in the hip joints, the stomach is tightened - try to spread it on the hips. Hold at the final point for a few breaths.
The back surface of the legs allows you to stretch the slope down. Stand straight, bend your knees slightly and smoothly begin to move the body down from the hip joints. You will immediately feel the muscles stretching behind the leg. Spread the abdomen on the hips, relax your back - the head should hang down without tension. Hands also hang down, lying with the back of the hands on the floor. Stay like this for several breaths, then pass your palms forward - and you are already doing the next exercise, the dog face down. Push your hands off the floor well, and with your tailbone reach up. The loin is not rounded or failed. Wait a few breaths.
Do not forget about diet
The most important step towards removing excess volumes (or, in your opinion, how to remove muscles) is to rebuild your diet. Something in your diet and diet has contributed to your weight gain. Now you need to build a diet so as not only to lose extra pounds, but not to cut back the intake of nutrients in the body. Our recommendations will be as follows:
- Eat fractionally - break the three main meals into 5-6 small ones.
- Drink more water.
- Eliminate "empty" calories - food and drinks that do not bring any benefit.
- Eat more vegetables and fruits, and pay attention to foods rich in dietary protein, complex carbohydrates, and fiber.
- Never skip breakfast - this will allow you to properly build food throughout the day. In addition, it is in the morning that our digestive system is most active.
How to remove muscle tension?
Moderate muscle tone is a natural characteristic of the body. During sleep and relaxation, the tone decreases, while the muscles work, it rises. This should be ideally, but in fact, often there are distortions of muscle tone in one or the other direction. In people deprived of physical activity or in depression and apathy, muscle tone decreases. Conversely, frequent anxiety and stress can lead to the appearance of excess tension in the body. For the body, this means improper energy consumption - imagine that your car remains wound up even in the parking lot.
Physically, this can be felt as stiffness of movements, tightness and tightness. To the touch, the muscle in hypertonicity will be dense and stiff, and it will also become tired more quickly during physical exertion. Sometimes even muscle cramps can occur.
How to remove muscle tone? First of all, it should be remembered that physical stress is often due to emotional stress. In response to stress, our body sets up muscle blocks and clamps. The connection between the emotional and the physical sphere is breathing. Proper breathing is the first step towards removing hypertonicity, which, by the way, often also manifests itself as the inability to fully inhale and exhale. Practicing breathing practices will help calm the mind and “release” the body. Among other mandatory methods are massage, stretching exercises, relaxation, swimming. It might be worth a try to drink herbal teas with a sedative effect.