顔やせダイエットで小顔になろう!顔やせダイエットの方法と効果

1
出典:shinesmile
顔が大きく見えてしまう原因は、むくみ、コリ、表情筋の低下、脂肪などがあります。これらの原因から顔のたるみ、しわに繋がってしまい老け顔に見えてしまいます。顔やせダイエットをすることで、小顔になり美人度も増していきます。今日からできる顔やせダイエット方法をご紹介していきます。必ず効果を実感出来るはずです。

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顔やせダイエット表情筋を鍛える方法

表情筋を知る

2
出典:gathery
①前頭筋(ぜんとうきん)‥眉上から頭頂部に繋がっている筋肉を鍛えると額の横じわ解消になります。
②皺眉筋(しゅうびきん)‥眉間を動かす筋肉です。皺眉筋を鍛えると眉間のこじわが予防されます。
③側頭筋(そくとうきん)‥耳の前から後ろの筋肉です。側頭筋は、顔全体のリフトアップに効果を上げることが出来ます。
④眼輪筋(がんりんきん)‥目の周りを囲む筋肉です。眼輪筋を鍛えると目のたるみしわに効果がでます。
⑤大頬骨筋(だいきょうこつきん)小頬骨筋(しょうきょうこつきん)‥唇の両端から目尻にかけての筋肉です。口輪筋同様に頬のたるみを支える筋肉なので、この筋肉を鍛えるとリフトアップに繋がります。
⑥オトガイ筋(おとがいきん)‥あごの全面の筋肉です。この筋肉を鍛えると二重あごやたるみを予防出来ます。
⑦咬筋(こうきん)‥頬骨からあごの外側にかけての筋肉で、物を噛む時に動く筋肉です。
⑧口輪筋(こうりんきん)‥唇の周りにあります。口輪筋を鍛えることで、口元のたるみ、ほうれい線を予防することが出来ます。これらの筋肉の役割を知ることで、小顔になるための筋肉を意識していくことが出来ます。

顔ダイエット成功のための秘策方法と効果

顔ダイエットをする前に以下の7項目をイメージしておくと小顔効果を短時間で実感できるようになります。
①顔の筋肉は他の筋肉より薄く、指先で触れることで筋肉の運動量が増えることから効果を短時間で実感できることを念頭に置いておくようにします。
②より短時間で効果をあげるために、一番鍛えたい筋肉の構造を理解したうえで、その筋肉を鍛えるイメージを意識するようにします。
③他の筋肉同様に顔の筋肉を動かすことで、疲れが出て乳酸がたまります。この乳酸の燃焼による痛みを感じるまで動かすようにします。
④顔の筋肉を鍛えることで新陳代謝が上がり、美肌効果、皮膚の健康、表情、顔色が明るくなります。この効果を念頭に置きながらするようにします。
⑤日頃から鏡をよく目にするところに置き、こまめに自分の顔をチェックするようにします。
⑥指を筋肉の上で小刻みに動かして乳酸の燃焼を上げる「パルシング」を行い、短時間で成果が上がるようにしていきます。
⑦顔の皮膚は薄いので強く押すとしわの原因になること、特に目の下の皮膚は薄いのでやさしく触れる感覚でおこなうことが大事です。

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小顔体操で顔ダイエット

前頭筋(ぜんとうきん)を鍛える

①両手をコの形にして、親指側で眉を押し上げ、人差し指側で前頭部を押し上げます。
②まゆ毛を上下させます。このとき、額にしわが寄らないように人差し指でまゆ毛の上を抑えておくようにし、まゆ毛の上げ下げをゆっくり10回行います。

眼輪筋(がんりんきん)を鍛える

①額にしわが寄らないように両目を大きく見開き、ゆっくり閉じて、最後はギュッと閉じるようにします。
②片目を大きく開いて、片目をしっかり閉じます。オーバーなくらいのウィンクを意識します。
③左右交互に行っていきます。

頬筋(ほおきん)を鍛える

①頬に空気をたっぷり入れて5秒間キープします。
②口を閉じたまま空気を右側の頬に移動して5秒間キープします。
③左に空気を移動して5秒間キープします。
④空気を吸って元の状態に戻します。
⑤1日3回からだんだん10回と回数を増やしていくようにすると効果的です。

口輪筋(こうりんきん)を鍛える

①右小鼻のわきを舌で押し上げるようにします。
②今押さえている位置がほうれい線のはじまる位置として、舌で上下に5秒かけて内側からほうれい線をなぞるようにします。
③上から下、下から上の動きを1セットとし、3セット行います。
④口角をあげて笑います。
⑤唇を口の中に丸めこんで、そのままの状態で口角を上げて笑います。
⑥口笛をふきます。

小頬骨筋(しょうきょうこつきん)を鍛える

①唇を閉じて、両方の口角をゆっくり引き上げ、笑顔を作るようにします。
②唇を閉じたまま、左の口角を元の位置へ戻しながら、右の口角をさらに斜め上に引き上げていくようにします。右側の筋肉を縮め、左側の筋肉を伸ばしきるイメージで行います。
③そのまま右目だけ5秒かけて閉じていき、その状態で5秒キープします。
④口角を下げ、右目を開けて自然な状態へ戻していくようにします。
⑤左側も同様に1~4までを行います。これを3回繰り返します。

オトガイ筋を鍛える

①手をグーの状態にし、あごから頬の脇にかけてコリを強めにほぐします。
②指をチョキの形にし、第二関節から内側に曲げます。指であごのラインを挟み、耳に向かって引き上げます。
③パーで上から下へリンパを流していくようにします。目の下から目尻に向かって優しくなぞり、おでこからこめかみ、耳の前から首筋、首筋から鎖骨まで流します。
④ゆっくり上を向き下唇を思いっきり突き出します。
③上唇も突き出し、5秒間キープします。
④ゆっくり元の状態に戻します。

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舌を使った顔ダイエット

深層筋と表情筋を鍛える効果

歯科医師の関有美子先生の舌を使った顔筋ストレッチをご紹介します。顔のインナーマッスルを鍛えることで、顔に脂肪がつきにくくなり、血流を正し筋肉を鍛えていくことで、むくみがなくなり顔が大きくなることを防いでくれるようです。また、小顔を維持出来る効果もあるそうです。

舌の上げ下げ運動

3
出典:cloudfront
①背筋と首筋を伸ばします。手を後ろに組んで、肩甲骨近づけ、背中の肉をギュッと締めるようにするイメージであごを上へ向けて突き上げるようにします。朝起きておこなうのが効果的なようです。
4
出典:cloudfront
②あごを上につきだしたまま舌を出し、鼻に近づけるように伸ばしていきます。次は、舌をあごに近づけるように伸ばしていきます。この舌の上げ下げを1分間で5回ゆっくり行います。

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顔をマッサージして小顔になる方法と効果

顔ダイエットにマッサージを取り入れる効果

顔に溜まった老廃物を流すことで脂肪がつきにくくなることはもとより、顔をマッサージすることにより、皮膚の新陳代謝を促し、肌の若返り、美肌効果とともに顔のダイエットに繋がっていきます。顔の運動と合わせて取り入れることで効果が上がっていくこと間違えなしです。

顔ダイエットマッサージはじめ

5
出典:amebame
顔全体のマッサージを行う前にリンパの流れをよくし、老廃物を流しやすくしておくためのマッサージです。このはじめのマッサージをすることで効果を倍増させていきます。
①右側からする場合は、顔を左に向け背筋を伸ばします。左側の場合は、顔を右に向けます。腕の付け根(脇のリンパ)から流していくようにします。
②鎖骨の下を腕の付け根に向かって老廃物を流していくイメージで行います。
③次は、鎖骨の上を肩の付け根に向かい流し、今度は鎖骨の上から首筋を通り耳の下まで流すようにします。
④最後に肩の付け根から耳の下まで流していきます。

顔ダイエットマッサージ

①目の周りを両手の手の指を使い、円を描くように外側へやさしく指でなぞります。今度は、外側から内側へ同様に10回ずつなぞっていきます。
②こめかみのツボを両手の中指で円を描くようになぞります。逆周りを含めて10回ずつ行うようにします。
③手のひらの腹部分で額から後頭部に向けて10回マッサージしていきます。このマッサージで、フェイスラインがしっかりとでてくるようになります。

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よく噛む習慣が顔ダイエットになる

6
出典:supkomi
顔ダイエットの体操、マッサージに加えて、日頃から出来る顔ダイエット方法によく噛むということを取り入れてみてください。噛むことで、口の両側にある「笑筋」と「口輪筋」という筋肉が鍛えられフェイスラインを引き上げる効果が出てきます。口元のたるみも解消され美しい笑顔を見せることが出来ます。ぜひ、参考にしてください。

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