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Posted by 못된준코 Posted in " 못된준코의 다이어트/패션/성형 "   2010.06.03 08:01

복부비만 확실하게 잡아주는 7가지 생활습관



벌써 여름이 다 와버렸네요. 몸짱이 대세인 만큼.....몸매에 신경쓰지 않을 수 없는 계절이 왔는데....
허벅지,팔뚝 종아리 등....신경써야 할 부분이 한 두곳이 아니지만...
어쨌든...가장 신경쓰이는 부분은 역시 뱃살이 아닌가 합니다. 사실..요즘은..
꿀벅지에 이어...초컬릿 복근...혹은 꿀복근이라는 말까지 나오고 있는데...
복근까지는 아니어도 툭 튀어나온 배는...어떻게 해서든 들여보내야겠지요. ㅎㅎ

사실...복부비만의 경우 한번에 살을 빼는 다이어트 방법을 선택하는것보다는...생활습관 속에서 조금씩
                 관리를 해주는 것이 더 효과적입니다. 저도 다이어트를...성공한 후에는 뱃살 관리 만큼은 철저하게 하려고
                 하는데...쉽진 않지만 조금만 부지런을 떨면 힘들게 다이어트를 하지 않아도 어느정도 복부비만을 해결할 수 있죠.


이제.....
해변에 비키니 또는 수영복을 입을 날이 멀지 않았지만...
지금부터라도 관리를 해주면 조금이라도...
복부에 쌓인 지방을 충분히 털어낼 수 있을겁니다. 복부비만을 해결할 수 있는..
생활수칙과 함께....운동을 더해 준다면 더 큰 효과를 볼 수 있겠지요.
그럼....복부비만을 잡아주는 생활습관을 간략하게 알아보겠습니다.

[ㅋㅋ 다이어트 자극용입니다. 메간폭스...완벽한 몸매 부러워집니다.~~~]

 




1. 따뜻한 물을 자주 마십니다.

한의학에서는 따뜻한 물이 체내의 노폐물을 몸 밖으로 배출 시키는 작용을 한다고 말한다.
따뜻한 물을 마신다고 해서 갑자기 눈에 띄게 살이 빠지는 것은 아니지만 혈액순환도 잘 되게 해주고 변비도 없애주기 때문에 똥배가 많이 들어간다.
 
방법은 아침에 일어나서 공복 중이 나 식사 전에 한 컵씩 마시는 것이 좋다.
이때 물은 반드시 끓인 것으로 마셔야 하며 설탕이나 단맛이 나는 것은 효과가 없다.
또 커피나 콜라 등의 자극적인 기호식품을 즐기는 사람이라면, 커피나 콜라 대신 녹차나 혈액순환을 좋게 하는 성분이 들어있는 한방차로 바꿔 보도록 하자. 커피나 콜라 등에 있는 당분도 똥배가 나오게 하는 원인이 된다.


2. 복식호흡을합니다.

배를 부푸렸다가 집어 넣고 하는 식으로 폐가 아닌 아랫배를 이용하여 호흡을 하는 방법.
하루에 30분~1시간씩만 잠자기 전에 이부자리에 누워 배를 의식하면서 호흡을 하면 아랫배가 몰라보게 날씬해진다. 단, 호흡 후에 음식을 섭취해서는 안된다.

숨을 들이쉴 때는 배를 내밀면서 코로 천천히 들이마셨다가 숨을 참고 3~5초 정도 잠시 정지한다.
숨을 내쉴 때도 역시 천천히 내뱉도록 한다. 이때는 배를 집어 넣으면서 입으로 숨을 내뱉는다.


3. 목욕 중에 복부 마사지를 해줍니다.

배 마사지는 내장의 기능을 활발하게 하여 변비를 없애고 배의 군지방을 감소시킨다. 욕조에 누워 무릎을세우고 해도 되고 목욕 후 마사지 오일이나 바디밀크를 바른 후 해도 된다.

배꼽을 중심으로 한손 끝을 이용하여 시계방향으로 크게 주무른다.
손끈으로 힘있게 배를 누르며 원을 그리고, 시계방향으로 돌리며 마시지 한다.
허리 윗 부분의 윗배를 양손으로 강하게 꽉 쥐어 잡고 주무른다.




4. 발바닥 자극을 자주 줍니다.

엄지발가락과 검지발가락 사이부터 토답(발바닥의 움푹 들어간 부분)이 소화기의 기능과 관련된 반사 부위이다. 실제의 소화기와 같은 순서로 연결되어 있기 때문에 위쪽부터 순서대로 눌러준다. 또는 골프공이나 지압봉을 이용하여 약간 아플 정도로 매일 10분 이상 눌러 주도록 한다. 특히 내장 트러블로 배가 나온 경우에 효과적이다.


5.올바른 자세로 워킹을 합니다.

워킹은 아랫배를 빼는 가장 손쉬운 방법. 일주일에 3회, 20분 정도만 걸으면 지방감소에 효과적 이다. 뿐만 아니라 똥배는 물론 전신운동이므로 전체적으로 균형잡힌 몸매를 만들 수 있다.
단, 워킹은 식후 30분 전에는 하지 말도록 하자.


올바른 워킹 요령
& 팔을 앞뒤로 크게 흔든다. 팔꿈치를 직각으로 구부리고 팔을 앞뒤로 크게 흔들면 다리가 쉽게 앞으로 나오기 때문에 자연 스럽게 보폭이 넓어진다. 하지만 너무 크게 흔들어야 한다는 생각은 하지 말것! 기분좋게,경쾌 하게 걷는다는 기분이 들 정도면 된다.

& 무릎을 펴고 걷는다. 앞의 발이 착지하는 순간 앞다리의 무릎 쪽이 쭉 펴지는 것이 이상적이다. 앞다리를 내닫을 때 도 뒤쪽다리는 무릎을 편 상태를 유지하면서 앞쪽으로 중심을 이동시킨다.

& 발뒤꿈치부터 착지한다. 발뒤꿈치의 약간 바깥쪽부터 착지한다. 발바닥 전체가 착지되는 순간에 엄지발가락에서 중지 발가락에 걸쳐 중심을 이동시킨다. 발끝은 걷는 쪽을 향하고 보폭은 평소보다 넓게 벌린다.

& 팔꿈치가 옆으로 움직이면 안된다. 팔꿈치를 옆으로 하면 팔이 흔들리는 방향은 앞뒤가 아니라 좌우가 된다. 상체를 좌우로 흔들게되면 앞으로 전진하는 일이 원활하게 진행되지 않고 보폭도 좁아지게 된다.

&발끝이 안쪽을 향하지 않도록 한다. 안짱다리인 사람은 특히 주의하도록. 발끝이 뒤꿈치보다 안쪽으로 향하면 발끝부터 착지를 하게되고 무릎이 쭉 펴지지 않는다. 따라서 보폭도 좁아지고 운동효과는 떨어진다.



6. 복부 스트레치를 습관화 합니다.

집에서 손쉽게 할 수 있는 스트레치, 복부근육의 기능이나 유연성을 높여주며, 횟수의 제한이 없기 때문에 운동 전후, 또는 언제라도 반복해도 무리가 없다.
TV를 볼 때나 음악을 들으며 휴식을 취할 때 스트레치를 하는 습관을 들이도록 하자.


7. 복부운동으로 배 근육을 단련합니다.

열심히 운동을 해서 군살 많은 배의 지방질을 탱탱한 근육으로 만드는 것은 가장 좋은 방법.
우선은 복부를 지탱하는 코르셋의 역할을 해주는 근육으로 바꾸는 일이 중요.
근육이 단련 되면 지방도 쉽게 연소된다. 모든 운동은 여러 번 반복한다.


다이어트 관련글과 추천링크




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