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action 1. 나비자세
1_먼저 바닥에 앉아서 발바닥을 붙이고 두 손으로 엄지발가락을 잡는다. 이때 천천히 숨을 들이쉬면서 무릎이 바닥에 닿도록 내린다.
2_①의 자세에서 숨을 내쉬면서 가슴이 바닥까지 닿을 정도로 숙인다. 그 상태에서 20~30초 동안 기다린다.
◎ 효과
생리통이나 생리불순을 조절해주고 생식기 주변의 혈액순환이 잘되도록 해준다.
◎ 주의할 점
힘으로 상체나 무릎이 바닥에 닿도록 억지로 하면 안된다. 자세가 안되면 할 수 있는데까지만 하고 호흡을 통해서 골반을 늘릴 것.
action 2. 소머리자세
1_앉은 자세에서 양쪽 다리를 엇갈려서 접는다. 먼저 오른쪽 다리가 위로 올라오게 했다면 등뒤에서 오른쪽 팔은 아래, 왼쪽 팔은 위에서 서로 맞잡고 숨을 들이쉰다.
2_①의 자세에서 서서히 아래로 내려온다. 내려올 수 있을 정도까지만 한 다음 20~30초 동안 기다린다. 양쪽 번갈아서 해줄 것.
◎ 효과
다리와 골반의 좌우 균형을 맞추고 유연성을 키워준다. 엉덩이 바깥쪽 군살 관리에 효과적.
◎ 주의할 점
아픈데 억지로 하는 건 좋지 않다. 아프지 않을 정도까지만 자세를 취한다.
action 3. 현 자세
1_먼저 오른쪽 다리는 뒤쪽으로 접고, 왼쪽 다리는 안쪽으로 접는다. 그런 다음 양팔은 머리 뒤에서 깍지를 끼면서 숨을 들이쉰다.
2_①의 자세에서 숨을 내쉬면서 오른쪽 팔꿈치가 바닥에 닿을 때까지 천천히 내려온다. 양쪽 번갈아 해줄 것.
◎ 효과
비뚤어진 골반의 좌우 균형을 맞춰 복부나 옆구리 군살 다이어트에 효과적.
◎ 주의할 점
양쪽 엉덩이 골반이 바닥에서 떨어지지 않을 정도까지 자세를 취하고 호흡한다.
action 4. 삼각자세
1_양쪽 다리와 팔을 넓게 벌린다. 이때 다리와 팔의 너비를 같게 해주어야 한다. 그런 다음 오른쪽 무릎을 90도로 굽힌다.
2_①의 자세에서 오른쪽으로 서서히 숙여주면서 오른손은 바닥에 닿게 하고 왼팔은 2시 방향이 되도록 한다. 양쪽 번갈아 실시한다.
◎ 효과
허벅지 안쪽 군살을 정리해주고 전신 다이어트에 좋다.
◎ 주의할 점
한쪽 무릎을 굽히면 다른 쪽 다리는 곧게 펴주어야 효과적이다.
action 5. 나무자세
1_일자로 선 상태에서 오른쪽다리를 왼쪽 허벅지에 닿게 누르고 양손을 합장하듯이 맞닿는다.
2_①의 자세에서 팔을 천천히 머리 위로 들어 올려준다. 양쪽 번갈아 해준다.
◎ 효과
집중력과 균형 감각을 키우고 다리를 곧고 바르게 한다.
◎ 주의할 점
골반과 어깨 위치를 평행하게 맞추고 골반이 틀어지지 않게 한다.
허리부터 다리까지 섹시한 다리라인을 만들고 싶다면 골반부터 바로 잡아라. 비뚤어진 골반은 키도 훨씬 작아보이고 몸매도 통통해 보이게 만든다
