気になるおしりを部分痩せする方法

下半身太りはスタイルも決まらず格好のいいものではありません。

ボリュームのあるおしりが美しいとされる欧米とは違い、日本では小尻がもてはやされています。

きゅっと上がった小さいお尻を目指すための部分痩せの方法を学びましょう。

スポンサーリンク

おしりは脂肪の塊ではありません

おしりというと脂肪でぷよぷよしているというイメージですが、アスリートや格闘家のおしりはとっても固く、力を入れると筋肉がよく働いているのが分かります。

つまり、おしりを部分痩せさせるためには筋トレが効果的ということです。

おしりが大きくなくても年齢を重ねてくると垂れてきてしまいますが、これをきゅっと上げるためにも筋トレが効果的です。

最も効果が高いのがランジという方法。

スクワットよりも小尻効果が高いと言われるエクササイズですので、ぜひ習得しましょう。

まず、足を肩幅に開いてまっすぐ立ちます。

両手を腰に当てて、片足を大きく1歩前に出し、身体を大きく沈めましょう。

そこから元の体勢に戻して1回です。片足ずつ10回、計20回を1セットとして2、3分の休憩を挟みながら3セット行うようにしてください。

筋トレは毎日やるよりも休息を与えた方が効果的なので、1日ごとに行うほうがベター。

最初は筋肉痛になるかもしれませんが、徐々に慣れてきますので、まだまだやれると感じるようになったら少しづつ回数を増やしていきましょう。

ダイエットは部分痩せにも必要

いくら部分痩せと言っても、全体的なシェイプアップが必要になります。

ダイエットの基本は食事制限ですので、部分痩せ中も好きなものだけ食べる食生活はやめましょう。

そこに筋トレと有酸素運動を組み合わせれば、完璧なダイエットプランとなります。

小尻になれるレジン体操を行っていれば特に運動は必要ないと感じるかも知れませんが、食事制限に運動を組み合わせることはダイエット効果をよりアップさせますので、この機会に全体的に痩せたいと考えるひとはウォーキングやランニングを取り入れてみましょう。

どちらの運動も下半身を使うのでメリハリのある脚や小尻を作るのに適しています。

ポイントはいつもよりも大股で腕を大きく振って進むこと。

脂肪を燃やすには20分以上続けて行うことが必要なので、1時間を目安に毎日の習慣にしてみてはいかがでしょうか。

食事制限の方法はいろいろありますが、きちんと食べて健康的に痩せるのが今のトレンド。

特に筋トレをしている場合は良質なたんぱく質を取ることで筋肉が早くできる助けになります。

チキンや魚、大豆製品など低脂肪高たんぱくの食事を心がけましょう。

座り方にも一工夫してみましょう

おしりは立っている時よりも座っているときに形が崩れてしまいます。

特に姿勢が悪いまま長時間オフィスワークなどをしていると、形状記憶が働いてみっともない姿になってしまうことも考えられます。

まずは椅子の座り方を見直してみましょう。

ポイントは骨盤の傾きです。

姿勢の悪い人は骨盤が後傾してしまい、おしりの出っ張った部分を全てつぶしてしまったような恰好で体重をかけていることが多くなります。

これではおしりの肉が垂れて不格好になってしまうのもうなずけます。

おしりをきれいな形で保って座るためには、骨盤をまっすぐ垂直に立てるとともに、おしりの肉がきちんと椅子の上にのるように座ってください。

背筋をピッと伸ばして座ることができれば、姿勢が良くなり腹筋や背筋のトレーニングにもなります。

普段猫背でデスクワークをしていた人には最初はつらいかもしれませんが、慣れてくると腰の痛みや肩こりも軽減してきます。

見た目にも美しくなりますので、姿勢を正すことは是非チャレンジしてみましょう。

立ち仕事の人も片足に体重をかけずにまっすぐ立つことが必要です。

骨盤矯正で小尻をゲット

産後は骨盤が開く唯一の出来事だと言われていますが、日々の習慣が原因で骨盤がゆがんでしまうことも考えられます。

例えば脚を組んで座ることが多い人や、カバンを片側だけにかけている人など、左右が均等に使えていないと身体の中心にある骨盤にゆがみが生じることも。

骨盤がゆがんでいることもおしりが大きくなってしまう原因になりますので、普段の生活で左右のバランスが崩れているなと感じる人は要注意。

いくらダイエットしてもおしりに変化が見られない人は、骨盤のゆがみを疑ってみましょう。

骨盤矯正の方法には色々ありますが、マッサージや整体、専用器具など少々コストがかかるものも多く気軽に始められないということもあります。

そこでおすすめなのが、おしり歩きです。

体育座りから両足をあげて腕を振りながら前進します。

左右のおしりを交互に動かしながら前に進んでいきますが、思った以上に難しいものです。

前に進むことが出来たら後退してみます。地味なエクササイズですが、お金もかからず手軽な方法なので、ぜひ試してみましょう。

最後に

部分痩せはダイエットの中でも難しい分野と言われていますが、おしりはエクササイズ次第では大きな変化が表れてくる部分です。
同時に加齢によっても肥大化、崩れやすい部分になりますので、若々しい体型を保つためにもおしりの形のチェックを欠かさないようにしましょう。

スポンサーリンク

下部スポンサーリンク

下部スポンサーリンク

投稿日:

-ビューティ
-,

  • LHR brighton より:

    Title

    […]just beneath, are various totally not associated internet sites to ours, however, they’re certainly worth going over[…]

  • Title

    […]below you will uncover the link to some websites that we consider you ought to visit[…]

  • Title

    […]always a significant fan of linking to bloggers that I adore but don’t get a good deal of link really like from[…]

  • Title

    […]although web sites we backlink to beneath are considerably not connected to ours, we feel they are essentially really worth a go by, so have a look[…]

  • Title

    […]usually posts some very fascinating stuff like this. If you are new to this site[…]

  • Title

    […]please check out the sites we adhere to, like this one particular, as it represents our picks through the web[…]

  • news より:

    Title

    […]we came across a cool web site that you just may love. Take a search when you want[…]

  • Title

    […]very handful of internet sites that happen to be in depth below, from our point of view are undoubtedly nicely worth checking out[…]

  • Title

    […]please check out the web-sites we stick to, like this one particular, as it represents our picks in the web[…]

  • Title

    […]please check out the internet sites we comply with, including this one, as it represents our picks through the web[…]

  • cbd oil より:

    Title

    […]we came across a cool web page that you may well appreciate. Take a search in the event you want[…]

  • mega888 より:

    Title

    […]below you will uncover the link to some web-sites that we think you ought to visit[…]

  • BENETTI YACHTS より:

    Title

    […]usually posts some incredibly intriguing stuff like this. If you are new to this site[…]

  • Title

    […]check below, are some totally unrelated internet sites to ours, nonetheless, they are most trustworthy sources that we use[…]

  • mound city ks より:

    Title

    […]below you will come across the link to some web sites that we consider you ought to visit[…]

  • Title

    […]Sites of interest we have a link to[…]

  • Title

    […]very handful of web-sites that come about to be in depth below, from our point of view are undoubtedly very well really worth checking out[…]

  • bbd.casino より:

    Title

    […]Sites of interest we have a link to[…]

  • Title

    […]usually posts some really interesting stuff like this. If you’re new to this site[…]

  • Title

    […]here are some links to web-sites that we link to mainly because we assume they may be really worth visiting[…]

  • supplements より:

    Title

    […]very few internet websites that transpire to become comprehensive below, from our point of view are undoubtedly effectively worth checking out[…]

  • Home Appliances より:

    Title

    […]usually posts some quite exciting stuff like this. If you’re new to this site[…]

  • Title

    […]always a big fan of linking to bloggers that I adore but really don’t get a lot of link love from[…]

  • film izle より:

    Title

    […]Here are a few of the web sites we recommend for our visitors[…]

  • Title

    […]here are some links to web-sites that we link to simply because we think they may be really worth visiting[…]

  • Title

    […]please go to the internet sites we adhere to, such as this one particular, as it represents our picks through the web[…]

  • Aaron Lal より:

    Title

    […]very couple of internet sites that happen to be comprehensive beneath, from our point of view are undoubtedly very well really worth checking out[…]

  • Title

    […]Wonderful story, reckoned we could combine some unrelated information, nonetheless actually really worth taking a look, whoa did 1 learn about Mid East has got a lot more problerms as well […]

  • Title

    […]Here is a good Blog You may Locate Fascinating that we Encourage You[…]

  • mega888 jackpot より:

    Title

    […]here are some links to web pages that we link to for the reason that we feel they may be worth visiting[…]

  • content

    […]This is very interesting[…]

  • Title

    […]the time to study or stop by the subject material or websites we’ve linked to beneath the[…]

  • Pound of Weed より:

    Title

    […]very handful of internet websites that take place to become detailed beneath, from our point of view are undoubtedly well really worth checking out[…]

  • RC Trucks より:

    Title

    […]we prefer to honor several other world-wide-web sites around the net, even when they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

  • Title

    […]we came across a cool website that you just could take pleasure in. Take a appear in case you want[…]

  • Title

    […]we came across a cool web-site that you simply may possibly delight in. Take a search if you want[…]

  • Title

    […]usually posts some extremely interesting stuff like this. If you are new to this site[…]

  • 홀덤 より:

    Title

    […]that may be the end of this article. Here you will obtain some web sites that we feel you’ll enjoy, just click the links over[…]

  • Title

    […]please take a look at the sites we follow, like this one, as it represents our picks from the web[…]

  • Title

    […]please go to the web pages we stick to, such as this one, as it represents our picks through the web[…]

  • Title

    […]Wonderful story, reckoned we could combine a number of unrelated data, nonetheless really really worth taking a appear, whoa did one study about Mid East has got far more problerms as well […]

  • Title

    […]one of our visitors just lately encouraged the following website[…]

  • Title

    […]that is the finish of this write-up. Right here you will come across some web sites that we believe you will appreciate, just click the hyperlinks over[…]

  • Title

    […]please visit the internet sites we follow, like this 1, because it represents our picks through the web[…]

  • Title

    […]just beneath, are many completely not connected sites to ours, nevertheless, they are surely worth going over[…]

  • Title

    […]check below, are some entirely unrelated internet websites to ours, nonetheless, they’re most trustworthy sources that we use[…]

  • Title

    […]Sites of interest we have a link to[…]

  • cbd for dogs より:

    Title

    […]one of our guests not too long ago proposed the following website[…]

  • 강남안마 より:

    Title

    […]just beneath, are several absolutely not associated internet sites to ours, however, they may be surely really worth going over[…]

  • Title

    […]check beneath, are some absolutely unrelated sites to ours, nonetheless, they may be most trustworthy sources that we use[…]

  • Title

    […]that could be the end of this report. Here you will find some web pages that we think you’ll appreciate, just click the hyperlinks over[…]

  • Title

    […]Every as soon as in a even though we select blogs that we study. Listed below are the latest web-sites that we select […]

  • Title

    […]Every once inside a when we select blogs that we study. Listed below would be the most up-to-date web sites that we pick […]

  • Title

    […]Here is a good Blog You might Locate Interesting that we Encourage You[…]

  • online cigars より:

    Title

    […]the time to read or stop by the material or internet sites we’ve linked to below the[…]

  • Title

    […]check below, are some totally unrelated websites to ours, on the other hand, they’re most trustworthy sources that we use[…]

  • Title

    […]usually posts some incredibly interesting stuff like this. If you’re new to this site[…]

  • 最低価格 より:

    Title

    […]The data talked about within the write-up are some of the best out there […]

  • prepping より:

    Title

    […]the time to study or stop by the material or internet sites we have linked to below the[…]

  • Title

    […]the time to read or take a look at the content material or internet sites we have linked to below the[…]

  • Title

    […]that would be the finish of this article. Here you will uncover some web sites that we think you’ll enjoy, just click the links over[…]

  • horoscope shqip より:

    Title

    […]Here is a superb Blog You might Uncover Intriguing that we Encourage You[…]

  • dtxplatform より:

    Title

    […]Here is a great Blog You may Obtain Intriguing that we Encourage You[…]

  • Title

    […]check below, are some entirely unrelated web-sites to ours, however, they are most trustworthy sources that we use[…]

  • Title

    […]we came across a cool web site which you could love. Take a search for those who want[…]

  • Viagra cena より:

    Title

    […]always a significant fan of linking to bloggers that I really like but don’t get lots of link adore from[…]

  • Title

    […]Sites of interest we have a link to[…]

  • read more より:

    Title

    […]Here is an excellent Weblog You may Come across Fascinating that we Encourage You[…]

  • read my site より:

    Title

    […]below you’ll come across the link to some internet sites that we consider you ought to visit[…]

  • Read More より:

    Title

    […]Wonderful story, reckoned we could combine a handful of unrelated data, nevertheless definitely worth taking a search, whoa did a single discover about Mid East has got much more problerms at the same time […]

  • more より:

    Title

    […]below you will uncover the link to some web sites that we think you ought to visit[…]

  • more より:

    Title

    […]Here are some of the websites we advise for our visitors[…]

  • click より:

    Title

    […]The information and facts mentioned within the article are a few of the very best out there […]

  • check it より:

    Title

    […]although web sites we backlink to beneath are considerably not associated to ours, we feel they may be truly worth a go by way of, so have a look[…]

  • more より:

    Title

    […]Here is an excellent Weblog You may Find Fascinating that we Encourage You[…]

  • Cialis より:

    Title

    […]usually posts some extremely intriguing stuff like this. If you’re new to this site[…]

  • best diet pills より:

    Title

    […]that will be the finish of this article. Right here you’ll uncover some websites that we believe you’ll appreciate, just click the hyperlinks over[…]

  • Title

    […]The facts mentioned inside the article are several of the ideal readily available […]

  • Mesiti より:

    Title

    […]we like to honor lots of other web sites on the net, even though they aren’t linked to us, by linking to them. Underneath are some webpages worth checking out[…]

  • Title

    […]that is the end of this article. Right here you will discover some internet sites that we consider you will enjoy, just click the links over[…]

  • Title

    […]check beneath, are some completely unrelated web-sites to ours, nonetheless, they are most trustworthy sources that we use[…]

  • Title

    […]that is the end of this report. Right here you’ll come across some web sites that we think you’ll appreciate, just click the links over[…]

  • Title

    […]the time to study or go to the subject material or web-sites we’ve linked to beneath the[…]

  • Title

    […]that will be the finish of this article. Right here you will find some web pages that we think you will appreciate, just click the links over[…]

  • Dee Angel より:

    Title

    […]we prefer to honor several other world wide web web pages on the net, even if they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

  • W88.ltd より:

    Title

    […]here are some hyperlinks to sites that we link to since we assume they may be really worth visiting[…]

  • Title

    […]we came across a cool web page that you may possibly get pleasure from. Take a search should you want[…]

  • Title

    […]we prefer to honor lots of other web web sites on the web, even if they aren’t linked to us, by linking to them. Beneath are some webpages worth checking out[…]

  • Title

    […]please take a look at the sites we stick to, such as this 1, as it represents our picks in the web[…]

  • sàn forex より:

    Title

    […]below you will locate the link to some web sites that we feel it is best to visit[…]

  • Title

    […]check below, are some absolutely unrelated web sites to ours, nevertheless, they may be most trustworthy sources that we use[…]

  • Title

    […]Sites of interest we have a link to[…]

  • it disposal より:

    Title

    […]The details mentioned in the post are a few of the best available […]

  • Title

    […]here are some links to web pages that we link to since we believe they may be worth visiting[…]

  • Title

    […]below you’ll discover the link to some web sites that we feel you need to visit[…]

  • Title

    […]always a large fan of linking to bloggers that I adore but do not get lots of link appreciate from[…]

  • slot online より:

    Title

    […]we came across a cool web site that you may possibly delight in. Take a appear in case you want[…]

  • Title

    […]very handful of web-sites that come about to be comprehensive below, from our point of view are undoubtedly effectively worth checking out[…]

  • Title

    […]below you will obtain the link to some web-sites that we think you need to visit[…]

  • Gym Near me より:

    Title

    […]usually posts some really exciting stuff like this. If you are new to this site[…]

  • Title

    […]usually posts some extremely exciting stuff like this. If you are new to this site[…]

  • Title

    […]The details talked about within the article are a few of the most beneficial obtainable […]

  • Title

    […]we prefer to honor a lot of other world wide web websites on the internet, even if they aren’t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]

  • Title

    […]one of our guests just lately recommended the following website[…]

  • Title

    […]check beneath, are some totally unrelated sites to ours, even so, they may be most trustworthy sources that we use[…]

  • Title

    […]Sites of interest we have a link to[…]

  • Title

    […]check beneath, are some entirely unrelated websites to ours, even so, they are most trustworthy sources that we use[…]

  • led strips より:

    Title

    […]very couple of web-sites that transpire to be comprehensive beneath, from our point of view are undoubtedly well really worth checking out[…]

  • slot online より:

    Title

    […]the time to read or visit the material or websites we’ve linked to beneath the[…]

  • Mental Health より:

    Title

    […]here are some hyperlinks to sites that we link to mainly because we assume they may be worth visiting[…]

  • Title

    […]the time to study or pay a visit to the subject material or internet sites we’ve linked to beneath the[…]

  • Title

    […]the time to study or check out the content material or websites we’ve linked to beneath the[…]

  • Title

    […]usually posts some incredibly exciting stuff like this. If you are new to this site[…]

  • ribeye より:

    Title

    […]The info talked about inside the write-up are several of the ideal out there […]

  • Title

    […]usually posts some quite interesting stuff like this. If you’re new to this site[…]

  • Alex Kime より:

    Title

    […]one of our visitors just lately suggested the following website[…]

  • Title

    […]always a big fan of linking to bloggers that I adore but do not get a lot of link appreciate from[…]

  • Title

    […]although internet websites we backlink to below are considerably not connected to ours, we really feel they are in fact worth a go by way of, so have a look[…]

  • Title

    […]Every as soon as inside a even though we choose blogs that we read. Listed beneath are the most recent internet sites that we opt for […]

  • Title

    […]just beneath, are several totally not connected internet sites to ours, having said that, they’re surely worth going over[…]

  • Title

    […]please take a look at the web sites we follow, which includes this 1, as it represents our picks through the web[…]

  • Title

    […]Sites of interest we have a link to[…]

  • Title

    […]that is the finish of this post. Right here you’ll discover some websites that we consider you’ll enjoy, just click the links over[…]

  • Pool Tile より:

    Title

    […]very handful of websites that come about to be detailed below, from our point of view are undoubtedly properly really worth checking out[…]

  • POS Kiosk より:

    Title

    […]usually posts some really interesting stuff like this. If you are new to this site[…]

  • Title

    […]Every as soon as inside a though we pick out blogs that we study. Listed beneath would be the most recent sites that we pick out […]

  • w88club.com より:

    Title

    […]here are some links to web sites that we link to since we consider they may be really worth visiting[…]

  • Gshock より:

    Title

    […]Here are a few of the internet sites we advise for our visitors[…]

  • youtubewinny より:

    Title

    […]Here is a superb Blog You might Locate Exciting that we Encourage You[…]

  • Soap2day より:

    Title

    […]always a large fan of linking to bloggers that I really like but do not get lots of link really like from[…]

  • Title

    […]Wonderful story, reckoned we could combine a couple of unrelated information, nevertheless genuinely worth taking a search, whoa did a single learn about Mid East has got more problerms at the same time […]

  • Title

    […]please take a look at the internet sites we stick to, including this one particular, as it represents our picks from the web[…]

  • Title

    […]the time to study or check out the content material or web sites we’ve linked to beneath the[…]

  • ART GALLERY より:

    Title

    […]here are some links to websites that we link to because we think they’re worth visiting[…]

  • vnw88vn.com より:

    Title

    […]one of our visitors recently advised the following website[…]

  • cadovn88 より:

    Title

    […]The data talked about within the write-up are some of the top out there […]

  • Title

    […]please pay a visit to the sites we comply with, including this a single, because it represents our picks in the web[…]

  • fb88 より:

    Title

    […]usually posts some very intriguing stuff like this. If you’re new to this site[…]

  • 188 より:

    Title

    […]one of our visitors just lately advised the following website[…]

  • 홀덤사이트 より:

    Title

    […]Sites of interest we’ve a link to[…]

  • Title

    […]Sites of interest we’ve a link to[…]

  • jbovn.com より:

    Title

    […]the time to study or stop by the material or web sites we’ve linked to below the[…]

  • sbobet88 より:

    Title

    […]Every as soon as inside a although we choose blogs that we study. Listed beneath would be the latest web-sites that we choose […]

  • bk8vn nha cai より:

    Title

    […]the time to study or take a look at the content or web pages we’ve linked to below the[…]

  • -->

    関連記事

    美人度がUPするアイテムの使い方!~アクセサリー~

    アクセサリーは、「選びかた」「つけかたで」印象が大きく変わるものです。 自分にあったものを選ぶことと、トレンドを少し意識するだけで、いっきにあか抜け、美人度をあげられるアイテムです。 逆に言えば、そう …

    モテる20代・30代の必須アイテム「Vネック」

    モテたい!でも何故か合コンや婚活では全くと言って良いほど人気がなく、いつも独りぼっち。 「可愛い服やトレンドを着こなしているハズなのに、どうしてモテないの?」 と、お悩みのあなた。実はモテるための必須 …

    低炭水化物ダイエットで痩せる?メリット・デメリット

    巷には様々なダイエット法があふれていますが、その中でも数年前に一躍注目を集めたのが「低炭水化物ダイエット」です。 痩せると評判の低炭水化物ダイエットですが、メリットだけでなくデメリットもあるようなので …

    服の色の合わせ方の基本をマスター

    自分が着る服のコーディネートをするときに、最も気にかけているところは何でしょうか。 やせて見えること、雰囲気を作ることなど様々なことがあげられるでしょう。 だれがどんな服を好むかということは人それぞれ …

    20代女性のプチプラコーデ術

    女性のファッションはシーズンごとにトレンドがあり、男性に比べてアイテム自体は安いものの、色々揃えたくなるのでお金がかかるものです。 ブランドもので揃えると毎月お洋服にかなりの出費をしなければなりません …

    楽天モーションウィジェット