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Posted by 못된준코 Posted in " 못된준코의 다이어트/패션/성형 "   2010.03.24 06:45
마른비만 vs 군살비만 체형별 다이어트 해결법



다이어트....이론대로라면 참 쉽지만 성공하기까지는 그리 만만치 않은게 사실입니다.
더군다나 사람마다 각각 체형이 다르기 때문에.....
다이어트에 성공하더라도 예쁜 몸매를 갖고 싶다면...
운동 방법이나 식이요법, 생활습관 등을...자신의 체형에 맞게 시도해야 할텐데요.

완전한 거대비만이나...또는 근육질 비만 등...다양한 비만체형이 있겠지만..
                       건강에 치명적이라는 마른비만과 비교적 다이어트가 어렵다는 군살비만 해결법을 알아볼까 합니다.


물론....
다이어트에 왕도는 없겠지만 자신의 체질의 맞는 다이어트나 생활습관을 몸에 베이게 함으로써....
체중을 감량하고 몸매를 가꾸는데 있어 조금은 수월하고 빠르게 다이어트에 성공할 수 있으리라 봅니다.



마른비만 몸매의 다이어트 해결법






보통 오랜시간 앉아서 업무를 보는 직장인들에게 많이 나타난다는 마른비만!!
마른비만은 보통...팔다리는 홀쭉하지만 특정부위에....
비만인 경우가 만은데 대부분은 복부에 지방이 많이 쌓이게 되는 경우가 많습니다.

특정부위만 살이 찌게 되면....지방을 없애면서 근육도 키워야 하므로 다이어트 하기가 여간 어려운 아니죠.?
                        더군다나 건강에도 치명적이라고 하는데....그렇다면 마른 비만은 어떤 방법으로 해결해야 할까요?



마른 비만 운동법

덤벨 다이어트

전신에 근육량이 모자란 상태이므로 근육 비율을 갑자기 높이면 몸에 무리가 된다. 덤벨 다이어트는 근육 운동 초보자들에게 권할 만한 방법. 덤벨을 한 번에 10분씩 틈날 때마다 드는 걸 실천하다가 익숙해지면 앉았다 일어섰다를 동시에 반복하는 식으로 강도를 업시킨다.

암벽 등반

근육이 어느 정도 붙기 시작할 때 시행하면 상체와 하체에 고르게 근육을 만들어주는 운동. 요즘은 인공 암벽 등반을 위한 시설이 곳곳에 있어 헬스클럽처럼 이용할 수 있다. 삶은 달걀을 함께 먹으면 시너지 효과가 있다.


식이 요법

고단백 다이어트
마르고 배 나온 사람들 중에는 고기, 생선, 달걀보다 과자나 국수, 빵, 술을 좋아하는 사람이 많다. 단백질이 모자라면 지방을 가져다 에너지로 활용할 것이라고 오해하지만, 오히려 단백질이 부족한 데다 식사 시간까지 불규칙하면 지방을 비축하려는 모드로 전환돼 단백질을 끌어다 에너지로 활용한다. 그렇게 되면 단백질이 줄어들고 근육량의 비율 역시 낮아져 체지방 연소율이 떨어지면서 살찌는 체질이 된다. 하루 총 단백질 권장 섭취량보다 더 많은 양의 단백질을 챙겨 먹을 것.


생활 습관

복식 호흡

복부를 최대한 수축시키고 최대한 배꼽 부분을 늘리는 방법.빠르게 하지 말고 가장 수축된 상태와 이완된 상태에서 속으로 셋까지 숫자를 센 후 숨을 힘껏 내쉬거나 들이쉰다.하루 3번 이상 하는 것만으로도 복부 지방을 제거하는 효과를 얻을 수 있다.

슬리밍 제품 사용

각종 슬리밍 제품에는 카페인, 사포닌, 비니페린 등의 성분이 들어 있어 지방 연소를 유발한다. 랩을 감아 발열 반응을 높여주거나, 각질 제거제를 먼저 사용한 후 슬리밍 제품을 바르면 효과를 배가시킬 수 있다.


병원 요법

카복시 주사

피하지방 층에 주삿바늘을 꽂은 후 그 바늘을 통해 이산화탄소를 주입하는 방법. 많은 양의 지방을 감소하는 데는 효과적이지 못하지만, 탄력이 없으면서 지방이 한쪽으로 집중돼 있는 곳에는 효과적이다. 또한 배에 찌면서 발생한 튼살을 감소시키는 효과도 있어 복부 고도 비만인 사람들에게 좋다고. 1회 3만원(부위당),주 2회 2~3개월 정도 맞아야 효과가 나타난다.



군살비만 몸매의 다이어트 해결법






갑자기...조금 늘어난 군살이라도 쉽게 생각하면 비만으로 발전하기 쉽상입니다.
보통 군살이 생기고 3개월이면...고질적인 비만으로 변한다고 하지요.

특히 여성분들....날씬한 몸매를 가꾸기 위해 고군분투 하지만 여기저기 붙어있는 지긋지긋한 군살 때문에...
                        고민들이 많은데....이번엔 군살몸매의 다이어트 해결법을 알아보겠습니다.



마른비만 운동법

발레 다이어트
평소 안 쓰던 근육을 사용하게 하고 복식 호흡을 하면서 동작을 해야 발레는 셀룰라이트 개선에도 도움을 준다. 전신 운동이면서 근육 운동까지 되는 발레는 부분적 셀룰라이트가 있는 군살형 몸매에게 추천하기 좋은 유산소 운동. 목을 쭉 빼고 팔을 펴는 동작이나 허리에 힘을 주고 꼿꼿이 서는 동작 등은 일상생활 속에서도 지속적으로 할 수 있는 동작이라 군살 제거에 그만이다.


식이 요법

안티셀룰라이트 푸드 섭취
항산화 식품을 먹으면 몸의 신진대사가 원활해져 면역 기능이 좋아지고, 뭉쳐 있던 셀룰라이트가 제거된다. 오색의 채소와 과일을 하루 다섯 접시 정도 먹거나 다이어트에 관여하는 비타민 B6와 B군을, 대사를 개선해주는 크롬 등의 미네랄을 영양제 형태로 섭취할 것. 특히 셀룰라이트 생성을 방해하는 블루베리, 혈액 순환과 림프 순환을 좋게 하는 아스파라거스, 지방 연소를 촉진하는 저지방 우유를 챙겨 먹는다.


생활 습관

보디 마사지
수시로 셀룰라이트가 뭉친 부분을 자극하거나 문질러 마사지한다. 국소 부위 순환에 도움을 주는데, 샤워 후 맨손을 이용해 아래에서 위로 바깥쪽에서 안쪽으로 마사지해야 림프선을 자극해 원활한 순환이 이뤄진다. 슬리밍 제품을 사용하면 더욱 큰 효과를 볼 수 있다.


병원 요법

LLD 주사

지방을 녹여서 림프액의 흐름을 원활하게 하는 주사. LLD에 사용하는 약물은 단백질 효소의 일종으로 림프 부종을 완화시켜 주며, 국소 부위의 셀룰라이트 제거에 뛰어난 효과를 나타낸다. 복부 같은 경우 6군데에 1cc밖에 주입하지 않으므로 시술 시간이 짧고 바늘도 얇아 통증이나 멍이 생기지 않는 것이 장점. 1회 15만~20만원, 지방의 정도나 사람에 따라 차이가 나지만 2회 정도면 효과가 나타나고 주 2회, 2~3개월 정도 맞는 것을 권장.

참고] 다이어트를 하는데 있어서 효과를 보지 못하시는 분들은....

그 이유가....
대부분 체질에 맞지 않는 다이어트를 하기 때문이라고 합니다.
어떤 다이어트를 하든...체질에 맞는 다이어트를 하게 되면...1~2개월 만에도 10키로 이상의 감량
할 수가 있음에도 불구하고 ...자신의 체질과 전혀 무관한 방법으로 다이어트를 하기 때문에 아무리
열심히 해도 효과를 보기가 힘든 이유는 체질과 가장 밀접하다고 하네요.

다이어트 관련 포스팅을 꾸준히 하다보니...여러가지 다이어트 관련 정보를 많이 접하게 되는데....
자신의 체질이나....또는 체질에 맞는 다이어트를 알고 싶은 분들은...

현재 비만전문가들이 직접 무료로 다이어트 컨설팅을 진행하고 있다고 합니다.
(체중감량을 위한 제3차 S라인 바디케어 프로모션)
신청자 전원 무료로 상담을 해준다고 하니....다이어트 때문에 고생하시는 분들은 참고 하세요.


다이어트추천링크
==> [다이어트 성공하고 싶다면 무조건 해봐야 할 체중감량 테스트]





이로써...마른 비만과 군살비만에 대한 다이어트 해결법을 알아보았는데,
사실 방법을 알고 있다 하더라도..
가장 중요한건 자신의 의지가 아닌가 합니다.

건강한 몸...탄력있는 몸매...예쁜라인...
모두 욕심난다면 어떤 유혹에도 꺾이지 않는 의지를 가지고 다이어트 성공할 때까지 화이팅 하시기 바랍니다.






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