《世界一受けたい授業》下半身太りが改善・解消「下半身すっきりエクササイズ」!痩せる簡単な3つの動き・方法とは?

※世界一受けたい授業 2013年10月12日放送分より

女性誌の体の悩み上位を占めるのは、
下半身太り

加齢や運動不足により、
太ってしまった下半身をすっきりさせたい。
キツいズボンをもう一度履きたい。
と思う人は多いはず。

そんな悩みを叶えてくれるのが、
スタイル矯正マスター・竹井仁先生

なぜ下半身太りに?

そもそもなぜ下半身太りになるのだろうか。

その主な原因は、
骨盤の歪み」と「筋力の低下」。

簡単!下半身すっきりエクササイズ

竹井仁先生がたった3つの動きで下半身太りを解消する、
簡単!下半身すっきりエクササイズ」を紹介する。

しかも全て、ジムに行かなくても、
日常生活で何かをやりながら実践可能である。

まずは準備運動。

左足を前に出し、同じ左手を上に突き上げる。
そのまま体を左後ろにひねる。

これを右も同じように行い、
左右60秒ずつ2セット行う。

ポイント①
内股ギュー!外股ギュー!

1つ目のポイントは「内股ギュー!外股ギュー!」。

骨盤位に足を開き、
足のつま先がくっつくように内側脚をひねっていく。

この時に、膝を曲げないで、
両膝の間が近付くように、
内ももに力を入れていく。

この状態で息を吐きながら5秒間キープ。

続いて、両脚のつま先を今度は外側に向ける。

ここで内ももとお腹に力を入れながら、
外にグッと力を入れていく。

この状態で息を吐きながら5秒間キープ。

左右1回を1セットとして、
1日の中で何回も意識的に行うようにする。

これは下半身の中で気になる、
内腿からお尻にかけて、
しっかり引き締められるエクササイズである。

またやる時に、股の間に枕等を挟むと、
それが抵抗になり力が入りやすくなる。

ポイント②
フラ・エクササイズ

2つ目のポイントは「フラ・エクササイズ」。

これは脚を骨盤の幅位に開き、
両肩を動かさないように、
骨盤を後ろ側に左右回す運動である。

骨盤をひねった時に、
3秒間息を吐きながらその状態をキープする。

続いて、
膝の力を軽く抜いて、
左右それぞれの骨盤を上の方に、
クイッと持ち上げる。

同様に、
3秒間息を吐きながらその状態をキープする。

左右1回を1セットとして、
1日の中で何回も意識的に行うようにする。

ポイント③
人からサルへ サルから人へエクササイズ

3つ目のポイントは、
人からサルへ、サルから人へエクササイズ」

これは猿から人へ、人から猿へ、
歩き方を変更するエクササイズ。

普通の歩き方よりも大股で大きく、
腕を振りながら歩く。

少しずつ沈んでいき、
かかとがきちんと地面に着くように、
猿のように歩く。

そこから再度上がっていって、
最初の歩き方に戻るというエクササイズ。

そして戻る時は、
今の動作を後ろ歩きで行う。

これは8~10m位の間隔の所を歩き、
3往復以上行うと効果的で、
お尻、お腹、下半身全体を引き締める効果がある。

《もうちょっと調べてみた&所感》

番組ではいとうまい子さんが、
食事制限・エステ等は一切行わずに、
3週間このエクササイズに挑戦しておりました。

その結果、

  • ウエスト:74cm→67cm
  • ヒップ:90cm→89cm
  • ウエスト:51cm→50cm

に改善しておりました。

このエクササイズは筋肉への負荷が大きいので、
筋肉量が上がり、
その結果、代謝が増え、
脂肪が減少するというメカニズムらしいです。

ダイエットの大敵である、
リバウンドもこのエクササイズなら怖くないですね。

ダイエットに関して、
痩せるけれど下半身だけはなかなか落ちないという方は、
上述通り、
基本的な下半身の筋肉量が足りないのかもしれません。

骨盤の歪みを整えられ、
筋肉量が上がるこのエクササイズを是非、
実践してみて下さい。

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