필라테스로 허벅지살 쫙 빼기~

 

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COLOR: #b8b8b8; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } A.04com_link11:active { FONT-SIZE: 11px; COLOR: #b8b8b8; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } A.04com_link11:hover { FONT-SIZE: 11px; COLOR: #b8b8b8; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } .04com_gray11price { FONT-SIZE: 11px; COLOR: #7f7f7f; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: line-through } A.04com_gray12price:link { FONT-SIZE: 11px; COLOR: #7f7f7f; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_gray12price:visited { FONT-SIZE: 11px; COLOR: #7f7f7f; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_gray12pricie:active { FONT-SIZE: 11px; COLOR: #7f7f7f; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_gray12price:hover { FONT-SIZE: 11px; COLOR: #7f7f7f; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } .04com_black13bold { FONT-WEIGHT: bold; FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 130%; FONT-FAMILY: 굴림,돋움,arial } A.04com_black13bold:link { FONT-WEIGHT: bold; FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 130%; FONT-FAMILY: 굴림,돋움,arial; TEXT-DECORATION: none } A.04com_black13bold:visited { FONT-WEIGHT: bold; FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 130%; FONT-FAMILY: 굴림,돋움,arial; TEXT-DECORATION: none } A.04com_black13bold:active { FONT-WEIGHT: bold; FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 130%; FONT-FAMILY: 굴림,돋움,arial; TEXT-DECORATION: none } A.04com_black13bold:hover { FONT-WEIGHT: bold; FONT-SIZE: 13px; COLOR: #000000; LINE-HEIGHT: 130%; FONT-FAMILY: 굴림,돋움,arial; TEXT-DECORATION: underline } .04com_greentitle { FONT-SIZE: 12px; FILTER: dropshadow(color:#ffffff,offx=1,offy=1,positive=1); COLOR: #748db6; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial } A.04com_greentitle:link { FONT-SIZE: 12px; COLOR: #748db6; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_greentitle:visited { FONT-SIZE: 12px; COLOR: #748db6; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_greentitle:active { FONT-SIZE: 12px; COLOR: #748db6; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_greentitle:hover { FONT-SIZE: 12px; COLOR: #748db6; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } .blogskin_top { BACKGROUND-IMAGE: url(http://image.moneta.co.kr/img/item/skin/blogskin/default/0001_top.gif); BACKGROUND-REPEAT: no-repeat; HEIGHT: 1px; BACKGROUND-COLOR: #6fb36d } .blogskin_{ BACKGROUND-COLOR: #5d98d7 } .blogskin_right { BACKGROUND-COLOR: #aeccec } .04com_positxt { FONT-SIZE: 11px; COLOR: #e45000; LINE-HEIGHT: 130%; FONT-FAMILY: 돋움,arial } .04com_cskin { BACKGROUND-COLOR: #8abae6 } .04com_01table { BACKGROUND-COLOR: #c1d6ea } .04com_02table { BACKGROUND-COLOR: #e1ecf7 } .04com_03table { BACKGROUND-COLOR: #f0f5f9 } .04com_04table { BACKGROUND-COLOR: #0a71d0 } .04com_searchform { BORDER-RIGHT: #0a71d0 1px solid; BORDER-TOP: #0a71d0 1px solid; FONT-SIZE: 12px; BORDER-LEFT: #0a71d0 1px solid; COLOR: #000000; BORDER-BOTTOM: #0a71d0 1px solid; FONT-FAMILY: 돋움,arial; BACKGROUND-COLOR: #dfe3f6 } .04com_tag { FONT-SIZE: 11px; COLOR: #0a71d0; FONT-FAMILY: 돋움,arial } A.04com_tag:link { FONT-SIZE: 12px; COLOR: #0a71d0; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_tag:visited { FONT-SIZE: 12px; COLOR: #0a71d0; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_tag:active { FONT-SIZE: 12px; COLOR: #0a71d0; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: none } A.04com_tag:hover { FONT-SIZE: 12px; COLOR: #0a71d0; FONT-FAMILY: 돋움,arial; TEXT-DECORATION: underline } .bbs_box01 { SCROLLBAR-FACE-COLOR: #f0f5f9; SCROLLBAR-HIGHLIGHT-COLOR: #f0f5f9; SCROLLBAR-SHADOW-COLOR: #c1d6ea; SCROLLBAR-3DLIGHT-COLOR: #f0f5f9; SCROLLBAR-ARROW-COLOR: #0a71d0; SCROLLBAR-TRACK-COLOR: #f0f5f9; SCROLLBAR-DARKSHADOW-COLOR: #f0f5f9 } .04com_scroll { SCROLLBAR-FACE-COLOR: #f7f7f7; SCROLLBAR-3DLIGHT-COLOR: #f3f3f3; SCROLLBAR-ARROW-COLOR: #8d8d8d; SCROLLBAR-TRACK-COLOR: #f7f7f7; SCROLLBAR-DARKSHADOW-COLOR: #dbdbdb } P { MARGIN-TOP: 2px; MARGIN-BOTTOM: 2px } 허벅지 라인을 곧게 잡아주기
일자로 누운 상태에서 다리를 위로 올린다. 45도 정도로 올린 뒤 그 상태를 잠시 유지한다.

허벅지 안쪽 라인 단련시키기
위의 상태에서 뒷구르기하듯 모은 다리를 뒤로 힘껏 보낼 것.

  발목부터 허벅지 뒷라인을 탄탄하게
허리를 펴고 양 다리를 앞으로 쭉 뻗고 앉는다. 그런 다음 발바닥 중앙에 스트레칭 밴드를 오도록 한 뒤 양손으로 당기듯이 몸을 일으킨다. 스트레칭 밴드가 없다면 탄력성있는 천을 이용해도 좋다.

허벅지 앞쪽 라인을 매끈하게
위의 상태에서 뒤로 서서히 눕는다. 다리는 살짝 올리고 허리는 다운시키는 것이 포인트.

힙에서 허벅지로 이어지는 라인 다듬기
이번에는 엎드려서 스트레칭 밴드를 발목에 감은 뒤 윗몸을 일으킨다. 밴드를 힘껏 당겨 하체를 많이 움직일 것.

 

 

발목까지 이어지는 하체라인 풀어주기
위 상태에서 스트레칭 밴드를 치우고 몸을 앞으로 숙여 양팔로 무릎을 감싼다. 얼굴 앞부분이 무릎에 닿도록 하는것이 포인트.

허벅지 앞쪽을 탄탄하게
누운 상태에서 한쪽 발을 직각으로 세우고 허리를 든 뒤, 반대쪽 발을 위로 올렸다 내렸다 한다.

뒤쪽 다리 라인 다듬기
위의 상태에서 다리를 위로 쭉 뻗으면서 양쪽 손으로 발목을 잡는다. 다리를 구부리지 않고 곧게 펴주어야 효과적.

 

 

물렁한 허벅지 안쪽 살 빼기
옆으로 길게 누운 상태에서 한쪽 팔은 바닥에 대고, 다른 쪽 팔은 다리와 수평이 되도록 쭉 뻗는다. 그런 다음 다리를 한쪽씩 위로 들었다 내렸다 한다.

 

하체 비만형의 특징

사상체질로 봤을 때, 소음인(小陰人)!

소음인에게서 많이 나타나는 특징이다. 사상체질로 봤을 때, 하체비만은 체질적으로 태음인과 소음인에게서 많이 나타나나, 태음인인 경우 전체가 살이 쪄 있기 때문에 따라서 하체도 살이 많은 경우에 속한다. 그러나 소음인은 상체보다는 하체에서 비만이 생기는 경우가 대다수.

이러한 체질들은 성격이 정적이고, 걷기를 싫어하고, 앉아 있거나 눕기를 좋아해 하체에 살이 몰릴 수 밖에 없다. 또 오래 앉아 있어서 다리를 많이 사용하지 않고 군것질을 많이 하는 경우에 하체에만 살이 찔 수 있다.

하체비만형은 이런 특징이 있다!

전체 비만 환자 중 하체 비만의49%를 차지하는 소음인은 비위장의 기능이 약한데다 신경까지 예민하여 소화장애에 걸리기 쉽다. 소화기가 위치한 장소는 몸의 중간에 해당되는 부분인데 비위장이 약하면 몸의 중간 부위에서 기의 흐름이 약해지고 기가 약하면 혈액의 운송능력이 떨어져서 혈액순환이 잘 되지 않는다.

복부 중간중간에 노폐물이 쌓여 이것이 비만의 원인이 되고, 선천적으로 신장, 방광, 자궁부위가 잘 발달하여 아랫배, 엉덩이, 허벅지 위쪽이 굵게 될 가능성이 아주 높다. 그래서 전체적으로는 말랐는데 허벅지와 아랫배쪽만 굵은 사람이 많다. 잘못된 식습관과 질병으로 전체 비만이 될 수도 있다.  

어떤 걸 먹어야 할까?

복부를 따뜻하게 해 주고 소화 잘 되는 음식을 먹자 소화 기능이 약한 소음인은 음식을 먹어도 소화가 잘 안되고, 이로 인해 몸에 골고루 영양 공급이 잘 안 되는 경향이 있다. 따라서 기운이 없고, 어지럽고, 몸이 붓는 현상들이 잘 나타난다.

소화 기능이 약한 소음인은 단식이나 식이요법등을 하면 위장기능이 더욱 나빠져 속이쓰린 증상이 나타나기 쉽고, 소화는 계속 안 되고, 체중은 점차 증가하는 악순환이 생기게 된다. 소음인에게는 소화기능만 좋아지면 몸 전체의 기능들이 회복되기 때문에 다이어트에 성공할 확률이 높아진다. 저녁에는 물만 먹어도 붓는 증상이 동반된다.

소음인은 위 기능을 건강하게 해 줘야한다. 그러기 위해서는 복부를 따뜻하게 해 주고 소화가 잘 안 되는 딱딱한 음식, 밀가루음식, 떡, 튀김, 고기, 기름기 많은 음식, 과자, 라면등을 피하는 것이 좋다.
생강차, 계피차, 귤차, 인삼차등은 허약한 소음인의 소화기능을 보해 주는 역할을 하므로 수시로 마시는 것이 좋다.

 

 

필라테스로 허벅지살 쫙 빼기~