「ポッコリおなか」に ドローイン!
こんにちは!
年齢とともに、多くの人が気になってくる「ポッコリおなか」。
なぜおなか回りには脂肪がつきやすいのでしょうか?
脂肪は、筋肉を使っていない部分に蓄積しやすい、という特性があります。
つまり、「ポッコリおなか」はおなかの筋肉を使っていないためにできてしまうもので、逆に「ポッコリおなか」を解消するためには、おなかの筋肉を使うことが必要なのです!
鍛えるべきは、「腹横筋」というインナーマッスルです。
腹横筋は、体幹を支えて内臓の位置を保つ筋肉ですが、この筋肉の衰えが「ポッコリおなか」の主な原因なのです。
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)
腹横筋にアプローチするには、おなかを大きくへこませる「ドローイン」の動作が一番有効です。
ドローインはもともと、腰痛のリハビリなどに用いる理学療法でしたが、最近では体幹トレーニングとして注目を集めています。
やり方は簡単です。
背筋を真っすぐ伸ばし、肩を後ろに引いて、おなかを最大限へこませるだけです。
まずはじめに、自然な呼吸のまま、後頭部・肩甲骨・二の腕・おしり・かかとの5カ所を壁にしっかりつけて立ちます。
おなかをへこませる時には、肩を上げたり背中を丸めたりしないように気をつけましょう。
また、息を止めないようにして下さい。
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筋肉は形状記憶するので、使ったなりに鍛えられ、形状記憶が定着していきます。
続けることで筋肉が活性化し、消費エネルギーが増えて、脂肪を燃焼させやすくなります。
特に、歩きながらドローインをすることで、消費カロリーを増やすことが可能になります。
ドローインは仕事中や電車の中、テレビを見ながら、いつでもどこでも実践できます。
回数や時間に決まりはありませんが、毎日続けて、なるべく長く大きく何度もへこませるのが「ポッコリおなか」対策には有効です。
ぜひ皆さん、試してみて下さい!
年齢とともに、多くの人が気になってくる「ポッコリおなか」。
なぜおなか回りには脂肪がつきやすいのでしょうか?
脂肪は、筋肉を使っていない部分に蓄積しやすい、という特性があります。
つまり、「ポッコリおなか」はおなかの筋肉を使っていないためにできてしまうもので、逆に「ポッコリおなか」を解消するためには、おなかの筋肉を使うことが必要なのです!
鍛えるべきは、「腹横筋」というインナーマッスルです。
腹横筋は、体幹を支えて内臓の位置を保つ筋肉ですが、この筋肉の衰えが「ポッコリおなか」の主な原因なのです。
腹横筋にアプローチするには、おなかを大きくへこませる「ドローイン」の動作が一番有効です。
ドローインはもともと、腰痛のリハビリなどに用いる理学療法でしたが、最近では体幹トレーニングとして注目を集めています。
やり方は簡単です。
背筋を真っすぐ伸ばし、肩を後ろに引いて、おなかを最大限へこませるだけです。
まずはじめに、自然な呼吸のまま、後頭部・肩甲骨・二の腕・おしり・かかとの5カ所を壁にしっかりつけて立ちます。
おなかをへこませる時には、肩を上げたり背中を丸めたりしないように気をつけましょう。
また、息を止めないようにして下さい。
筋肉は形状記憶するので、使ったなりに鍛えられ、形状記憶が定着していきます。
続けることで筋肉が活性化し、消費エネルギーが増えて、脂肪を燃焼させやすくなります。
特に、歩きながらドローインをすることで、消費カロリーを増やすことが可能になります。
ドローインは仕事中や電車の中、テレビを見ながら、いつでもどこでも実践できます。
回数や時間に決まりはありませんが、毎日続けて、なるべく長く大きく何度もへこませるのが「ポッコリおなか」対策には有効です。
ぜひ皆さん、試してみて下さい!
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