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Posted by 못된준코 Posted in " 못된준코의 다이어트/패션/성형 "   2010.04.26 07:00


매끄럽게 쭉 뻗은 다리는 모든 여성들의 꿈일겁니다. 간혹...다른 부위는 너무 날씬한데..
유독 다리만 두껍거나 모양이 예쁘지 않아서 고민하는 여성들이 많은데...
특히 여름처럼 노출의 계절이 오면 그 스트레스가 더욱 심하게 느껴진다고 하죠.?


가뜩이나 몸매관리,피부관리 등...할것도 많은데..덤으로 종아리까지 신경써야 하다니...
               ㅋ 고민이 한가지 더 늘은셈이 되는데요. 오늘은...각 종아리 모양별로..
               어떻게 하면 예쁜 하체라인을 만들 수 있는지에 대해 알아볼까 합니다.


자신의 종아리 모양이 어떤지 잘 살펴보시고...비슷한 모양이 있다면 아래의 방법들을 잘 읽어보시고..
올 여름을 위해 멋진 하체라인을 만들어 보세요.~~



  • 닭다리형-다리는 가는데 알통만 톡 튀어나온 경우
몸은 날씬한데 종아리에 알통이 생겨 가늘게 보이지 않는 형을 말합니다. 보통 체중이 50키로 이하인 경우가 많은데 이런 경우에는 우선 다리의 알통을 열심히 문질러 주는 것이 좋습니다. 맥주병 마사지 아시죠? 또한 종아리 알통을 예방하는 체조를 매일 20분씩 해주면 좋습니다. 계단에 서서 발끝만 걸치고 발 뒤꿈치를 아래로 내려 종아리 근육 전체를 스트레칭 해주는 것도 도움이 됩니다.

스트레칭 방법:발 뒤꿈치를 아래로 내린 상태로 30초 동안 가만히 있다가 10초 쉬고 반복하기 3번.



  • 코끼리 다리형-발목도 굵고 근육도 크면서 알통까지
1.체중이 70㎏이상인 사람 체중이 많이 나가기 때문에 많은 체중을 감당하기 위하여 종아리 근육이 저절로 커진 경우입니다. 이 경우는 체중을 감량시킨다고 해도 종아리 둘레나 알통이 금방 없어지지는 않는데.. 예를 들어 20㎏을 뺐을 때 20㎏을 지탱하고 있던 근육이 한순간이 풍선꺼지듯이 없어지지 않는 이유입니다. 이 경우는 계속적으로 운동을 해서 다리의 지방을 없애는 것도 중요하겠죠. 만약 종아리에 지방이 없으면서 굵은 경우는 다리를 예쁘게 만드는 것도 하나의 방법이 될 수 있습니다.

다리를 예쁘게 만드는 방법:다리를 몸 앞쪽으로 쭉 뻗고 무릎을 편다. 오른쪽 다리를 왼쪽허벅지 부분에 걸쳐 놓고 상체를 구부려 가슴이 다리에 닿게끔 노력한다. 이때 팔은 왼발을 잡는 것이 좋다. 한번 몸을 구부려서 10을 센후 다시 바로한후 다시 10을 세기를 10번 한후, 반대로 발을 바꾸어 똑같은 방법으로 실시한다. 2개월만 계속하면 다리 전체가 균형이 있어 예뻐진다.

2
.체중이 50㎏ - 65㎏정도의 사람 대체적으로 지방은 별로 없고 단단한 근육살과 알통을 가지고 있습니다. 이 경우는 다리를 전혀 사용하지 않는 것이 좋은데... 살이 찌지 않는 체질의 경우 종아리를 가늘게 만들겠다고 하루 종일 걷는다면 오히려 종아리가 알통이 더 크게 생기는 부작용이 나타납니다. 쉽게 살이 찌는 체질은 오랫동안 움직이지 않으면 살이 더욱 찔 가능성이 있기 때문에 위의 방법은 불안하죠. 종아리 알통이 생기지 않으면서 운 동을 할 수 있는 수영을 권하고 싶습니다. 그밖의 방법은 아래의 한방전통체조요법이 좋습니다.



  • X자형 다리- 종아리 안쪽이 발달된 경우
종아리에 근육이 하나 있는데 그걸 비복근이라고 합니다. 비복근은 안쪽, 바깥쪽에 쌍으로 이루어져 있어 무릎 안쪽에 있는 비복그니 발달되어 알통이 생겨있는 경우를 말합니다. 걸음걸이 불량, X자형 다리에서 많이 나타납니다. X자형 다리의 알통은 무릎이 안쪽끼리 서로 닿아 종아리 안쪽 근육에 힘이 계속 주어져 안 쪽에 있는 비복근이 그 힘을 감당하기 위하여 커진 것입니다. X자형 다리의 알통은 X자형 다리를 교정해 주어야 되는데 이 경우는 치료기간이 길고 따로 치료도 받아야 합니다.

집에서 할 수 있는 체조:방 바닦에 앉아서 발바닥을 서로 붙어 몸 안쪽으로 쭉 끌어 당긴다. X자형 다리는 무릎이 땅에서 떨어지는 경우가 반드시 나타날 것이다. 발바닥을 몸쪽으로 끌어 당긴 상태에서 손은 무릎을 지그시 눌러 안쪽 비복근을 편하게 해주고 바깥쪽 비복근에 힘이 주어지게 만든다. 매일 이런 방법으로 무릎을 눌러주기를 100회 이상씩 한다.



  • O자형 다리-종아리 바깥쪽이 발달된 경우

종아리 근육 바깥쪽 알통이 튀어나온 경우입니다. 대체로 O자형 다리에 많이 나타나는데 걸음걸이 불량, 골반이상, O자형 다리 등으로 나타나는 비복근 바깥쪽 알통은 O자형 다리를 교정받아야 다리가 예뻐집니다. O자형 다리는 교정기간이 길으므로 X자형 다리와 마찬가지로 따라 치료르 받아야 하는 불편함이 있죠.

집에서 할 수 있는 체조:안쪽 비복근을 발달시키는 체조법! 무릎을 꿇고 앉아 엉덩이를 땅에 닿을 수 있게 양발을 약간 별려준다. 발모양은 편한대로 한다. O자형 다리는 이 자세가 처음에는 힘들기 때문에 오래 앉아 있지 못하나 꾸준히 연습하여 습관이 되도록 한다.

[링크] 상체비만,하체비만 등 다이어트 관련 정보 가득한 뷰티웹진-엔젤다이어트





종아리에 알이 배겼다면 이렇게~~




여름철이 다가오니 하체비만 뿐 아니라 다이어트 때문에 고민주이신 분들이 많이 계실텐데요.
                 반복되는 다이어트로 살이 빠지기 힘든 체질로 변해버렸거나 다이어트에 성공하더라도...
                 요요현상으로 고생하시는 분들은 아래의 다이어트 성공 테스트를 활용해보세요.~

                 추천링크 [링크] 반복되는 다이어트 실패자라면 꼭 해봐야 할 다이어트 성공 테스트 해보기



  • 허벅지의 shape-up를 위한 효과적인 운동방법

[다리 벌리고 앉았다가 일어나기]
( 이 동작을 할 때 등을 벽에다 붙이고 해도 무방하다.)
1) 다리를 어깨너비보다 약간 넓게 벌리고 발 끝은 바깥쪽을 향하게 해서 선다.
2) 팔은 팔짱을 끼고 지면과 수평이 되도록 하고, 허리는 곧게 펴고, 배에 힘을 준다.
3) 코로 숨을 들이쉬면서 천천히 다리를 굽힌다.
4) 다리가 직각이 될 때까지 구부린다면 숨을 모두 들이마신다.
5) 입으로 숨을 내쉬면서 천천히 다시 위로 올라온다.

[옆으로 누워서 다리 올렸다 내리기]
1) 고개를 오른쪽으로 돌리고 누워서 왼손으로 머리를 받친다.
2) 아래쪽에 있는 왼쪽 다리는 살짝 뒤쪽으로 구부린다.
3) 윗쪽에 있는 오른쪽 다리를 올려다 내렸다를 10-15회 반복한다.
4) 반대로 왼쪽을 보고 왼쪽다리도 10-15회 올렸다 내렸다를 해준다.

[런지 Lunge]
( 처음에 하기가 어렵다면 한쪽 손으로 벽이나 의자를 잡고 자세를 잡아도 된다.)
1) 등과 허리를 곧게 펴고 손에는 아령이나 생수통을 든다.
2) 오른발을 앞으로 내밀어서 90도로('ㄱ'자로) 구부린다.
(이때 왼쪽 다리는 'ㄴ'자가 되도록 한다)
이 때 중요한 것은 양발의 끝이 정면을 향하도록 하는 것과, 내밀은 다리의 무릎이
발보다 앞으로 나가지 않도록 하는 것이다.
3) 내딛은 오른발을 밀면서 다시 원상태로 돌아온다.
4) 양쪽 다리를 각각 10회씩 반복한다.



하체비만 때문에 고민하고 스트레받는 여성분들....많으시죠? 하체비만을 해결하기 위해서는 평소 하체운동이나..
스트레칭을 생활화해야 그 효과를 조금이라도 볼 수 있다고 합니다.
올 여름 멋진 다리라인을 뽐내려면.....지금부터 열심히 준비해야 하겠죠??




아래는 다리를 날씬하게 해주는 동영상이 있어 올려봅니다.




 

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