気になるふくらはぎを部分痩せする方法

下半身の中でも露出しやすい部位として、ふくらはぎがあります。

この部分のサイズについてコンプレックスを持っている人も少なくはありません。

他の部位はそれほど気にならないという場合、ふくらはぎの部分痩せをする方法はあるのでしょうか。

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原因にあった対策を考えよう

ふくらはぎが太く見える原因はいくつかあります。

部分痩せを目指すのであれば、原因をしっかりと知り、それぞれの原因にあった方法を選択することが必要となります。

1.むくみ

ふくらはぎが太く見える原因として多いのが、むくみです。

ふくらはぎを指で30秒ほどつまみ、指の跡が残るようであれば浮腫があると言えます。

2.脂肪

そして、それ以外にも脂肪が身に付いていることにより、太くなっている可能性があります。

ふくらはぎを座った状態でつかみ、そのままの状態で立ち上がります。

つまんでいる部分があるのであれば、そこが脂肪ということになります。

ふくらはぎは比較的筋肉が発達しやすい部位ですが、筋肉が不足していると、締まりのないふくらはぎになり、太く見える可能性があります。

3.固太り

ふくらはぎを触ってみて、固い、つまむことが出来る脂肪がほとんど無いという場合には、固太りという状態かもしれません。

これは、筋肉と脂肪が混在している状態で、血行が悪くなっている傾向にあり、最も部分痩せをするのが難しいとされるタイプです。

運動をしている人や歩き方や姿勢によりふくらはぎに負担がかかっている人に多く見られます。

1.マッサージを行い、血行を良くしよう

浮腫が原因で、ふくらはぎが太くなっているという場合の部分痩せの方法としては、マッサージが有効です。

マッサージは血行が良くなっている状態で行うと良いため、お風呂上がりなどがおすすめです。

専用の器具を使用するという方法もありますが、強い力で刺激をしすぎてしまうと逆効果となる可能性もありますので、適度な力で自分の手で行うと良いでしょう。

マッサージを行う際にはマッサージクリームやオイルを使用し、肌の滑りと良くするようにしましょう。

ふくらはぎだけではなく、足の裏、足の甲から痛気持ちいいと感じる程度の力でマッサージを行うと良いでしょう。

膝の裏にはリンパ液や老廃物の手口がありますので、この部位をしっかりとほぐすことにより、老廃物を剥がすことが出来ます。

なお、マッサージを行った際に強い痛みを感じるという部位があれば、老廃物が溜まっている可能性がありますので、軽い力で重点的にマッサージを行うようにしましょう。

強い痛みを感じる程度の強い力で刺激をすることは避けたほうが良いでしょう。

2.脂肪を減らして脚を引き締めよう

脂肪が多く、ふくらはぎが太くなっているという場合の部分痩せの方法としては、筋肉を程よくつけるように、運動を行うようにしましょう。

簡単な運動の方法としては、まっすぐに立った状態で、かかとを上げ下げするというものです。

バランスを崩すようであれば、壁や机に手をついて行っても構いません。

素早く回数を多く行うよりも、丁寧にゆっくりと行うことを心掛けると良いでしょう。

かかとのないタイプのスリッパを履いたり、ハイヒールを履くことでも、ふくらはぎを鍛える効果を期待することが出来ます。

これまで運動を行ってこなかったという場合、運動を行うことにより筋肉痛になる可能性があります。

筋肉痛になった場合には無理に運動は行わず、休養をすることも大切です。

部分痩せをする方法として大切なのは、短期間で劇的な効果を期待するということではなく、継続して行うということです。

かかとを上げ下げする運動は特に道具を必要としませんし、いつでも行うことが出来ますので、隙間時間があれば行うようにすると継続しやすいでしょう。

3.筋肉太りを解消しよう

常に運動をしている、負担のかかる姿勢をしているという場合、ふくらはぎの筋肉が発達しているために、太く見える可能性があります。

このような人が運動を行ってしまうと、逆効果となる可能性があります。

そこで、このようなタイプの人が部分痩せをする方法としては、血行を良くするということを最初に行うようにしましょう。

血行を良くする方法として有効なのが、マッサージです。

マッサージを続けることにより、脂肪が柔らかくなります。

そのような状態になったら、ヨガやピラティスなどのゆったりとした運動を行うようにします。

また、姿勢などが原因でふくらはぎが太くなっているような場合には、日頃の姿勢や歩き方を改善することも大切です。

かかとから着地し、つま先で蹴り上げるようにすることを意識しながら歩くようにする、どちらか一方に体重をかけないようにするなど、正しい立ち方・歩き方を心掛け利用にすることで、キレイな脚を手に入れることが出来るでしょう。

これは、ふくらはぎだけではなく、太もも痩せ効果を期待することが出来る方法でもあります。

最後に

ふくらはぎのサイズが気になるという場合、部分痩せをすることは十分に可能です。
しかし、運動にしてもマッサージにしても、行い始めてすぐに効果を感じることが出来るものではありませんので、無理のない範囲で続けることが重要です。

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