속이 빈 볼 만들기: 남성 모델을 위한 팁

### 빈 볼 만들기: 남성 모델 미학을 위한 단계별 가이드
* 😌 어렸을 때는 통통하고 광대뼈가 뚜렷하지 않아서 고민이 많았지만, 지금은 변신 덕분에 **세계적인 남성 모델 계약**을 따냈습니다.
* 🧘 볼 살을 만들기 위한 첫 번째 단계는 목 자세를 교정하는 것인데, **매일 벽에 턱을 괴는 동작을 100회 정도 반복**하는 것이 이상적입니다.
* 👅 혀를 입천장에 대는 습관인 뮤잉은 **얼굴형 변화에 필수적**이며 **코 호흡을 촉진**하여 **볼이 꺼지는 데 중요한 요인**입니다.
* 🏋 체지방률을 **8%에서 12% 사이**로 유지하는 것이 중요하며, 올바른 자세와 근육 발달 없이 마른 체형은 원하는 몸매를 만들 수 없습니다.
* 💪 적절한 삼킴 기술과 웨이트 트레이닝을 통해 안면 근육을 키우면 근육량이 얼굴 구조를 개선하기 때문에 **광대뼈가 뚜렷해지는 데 도움이 됩니다.**
* 🥩 테스토스테론 수치는 얼굴 미학에 중요한 역할을 하며 **포화 지방, 붉은 육류가 풍부한 식단, 충분한 수면, 무거운 역기를 들면서 충분한 수면**을 통해 수치를 높일 수 있습니다.
* 💧 염증을 줄이고 수분을 유지하는 것이 핵심이며, **일정한 양의 물을 섭취**하고 **나트륨 섭취의 균형**을 맞추는 것이 날씬한 몸매를 유지하는 데 도움이 될 수 있습니다.
* 🍏 생강차, 건강한 채소, 제한된 탄수화물을 포함한 알칼리성 식단은 전반적인 건강에 도움이 되고 **수분을 배출하여 얼굴의 윤곽을 개선**하는 데 도움이 될 수 있습니다.

자세, 식단, 근육 발달을 통해 볼살과 모델 같은 외모를 만드는 방법을 공개합니다.

If you guys are familiar with this channel at all, growing up, I was pretty chubby. I did not have hollow cheeks. This is what I look like compared to now, having these hollow cheeks, getting international male modeling contracts all over the world. So today, guys, I'm going to teach you step by step how to get hollow cheeks and look just like a male model. Let's get it. The first thing discovered by completing summer, I got into a motorbike accident. I almost died, bro. That really screwed up my neck, and it caused me to afford head posture like this man. And I noticed recording videos actually over time, a couple of months with this injury, my cheekbones started going away. I started getting a more round face because of the posture. The first thing is you need to fix your neck posture. So instead of having this forward head posture or the nerd neck like a lot of you guys have, you got to go up against the wall and start doing chin tucks each and every day just like this. I'd recommend doing

Perhaps like a hundred per day, and just focus on your natural neck posture, man. Try to push it back a little bit. This will push us into our next thing, number two, which is mewing. Whenever you fix your neck posture, it's going to automatically fix your tongue posture. So, a lot of this comes down to tongue posture. So, we need to have that tongue sitting restfully against the roof of your mouth, to where it's exactly where it's supposed to be. Now, obviously, this is going to completely change your facial shape, and it's going to force you to start nose breathing. So, look at this nose breather versus the mouth-breathing man. It's insane. So, if you really want hollow cheeks, we need to start mewing and then fix that neck posture. So, naturally, everything is going to be exactly where it's supposed to be, so that it can naturally develop. Because you look at any old-school ancient skull, naturally, we're supposed to have hollow cheeks, not this new thing where we are just round.

and fluffy, and like we don't have any definition. It's not natural for humans. Don't get you naturally to where you're exactly supposed to be. Actually, the biggest thing is man body fat, body fat, body fat. But now, if you are at a low body fat and you don't do the other things in this video, you still will not have hollow cheeks, or you just might look like you do not eat enough food. So, it's ideal to be between 8 to 12 body fat, just like a male model man. I've talked about this hundreds of times, how to get lean, how to stay lean. It is effortless. If you need help with the link in the description box for a free one-on-one consultation, it's all diet, by the way, guys. It's all macros and calories. It's not about the specific healthy foods. It's not about any of this cute stuff, literally just about the macros and then the workouts that you do. Following is a big one as well because these muscles in the cheek man, obviously.

which is what we're going for. A lot of you guys do not work them properly as you swallow because we're constantly swallowing men. Pause, pause, pause. That's what she said. After you drink water, after you eat food, you're always swallowing. So a lot of you guys swallow with your cheeks. We do not want to do this. We actually want to close the mouth, close those teeth, and use the tongue to create a wave as you swallow. This is going to be naturally how you are supposed to swallow. This will help give you those high cheekbones. Now, model hack that you can do to make it look like you have hollow cheeks is to simply bite on the insides of your cheeks. So just like this, or you bite just like that. So you suck in a little bit, bite, focus on making it as subtle as possible. And I really believe that the more you practice this, it'll help naturally just suck in those cheeks a little bit more to where overall it's going to be a lot more natural to where you have this.

aesthetic now obviously a big part of this man is all about the facial definition. And now the biggest thing man comes down to two components. Actually, it's going to be testosterone. Now testosterone is down 50% of what it was two decades ago. This is insane. Not enough people talk about this. So we got to get the testosterone levels up. We gotta have saturated fats, red meat, butter. We have to be sleeping enough, lifting very heavy weights, which leads us into the second part. You have to lift heavy as well because this man, a lot of this comes down to muscle, those cheekbones, the facial development. This is why you see all these skinny guys. They don't have chiseled faces because they're all muscle men. The face has tons of muscles. So like whenever you're straining, whenever you're lifting, whenever you're working the neck as well, you are working those facial muscles. So naturally, it's going to help you tons if you just build a physique. Men boom said testosterone where the face is going to

develop naturally till you automatically have those high cheekbones. You do this with the good posture, the low body fat. Boom. The last but certainly not least, we have to reduce inflammation and then water it throughout the body. So, the water is easy. Essentially, it's just going to be having the same amount of water every day. Personally, I'll just have two glasses of water once an hour. It's timed evenly at the exact same amount, and then I keep my sodium levels the exact same as well. You can have high amounts of sodium and still retain a low amount of water in the body as long as it's consistent. It's whatever. It's up and down. That's whenever you're going to retain water, and then inflammation comes down to putting your body in a more alkaline state. So, lots of ginger tea with lemon, some black seed oil, and whenever you do eat meat, which is going to be more acidic, you want to make sure it's healthier, and then you balance this with healthy vegetables, and then limit the carbohydrates to where the only

carbs. You're really having come from a natural fruit, natural vegetable, something like quinoa, but keep it very minimal, ideally maybe around 100 grams per day, depending on your body fat percentage, your weight, everything. Men, so this will produce inflammation to where it's going to flush out any water inflammation where you have those high cheekbones. I hope this video helps, guys. The link in the description box, one-on-one coaching, my supplements, and don't forget to subscribe. That's it for today, guys. I love you with all my heart. Peace.

How to get hollow cheeks fast! (from a model)

Austin Wayne

속이 빈 볼 만들기: 단계별 가이드

화자는 통통했던 어린 시절에서 볼이 꺼지고 모델 계약을 맺게 된 자신의 변화를 공유합니다.

이러한 변화의 원인은 오토바이 사고로 인해 목 자세에 문제가 생겨 얼굴이 둥글어졌기 때문이라고 설명합니다.

연사는 턱을 괴는 자세로 목 자세를 교정하고, 혀를 내미는 자세를 연습하며, 코 호흡에 집중하여 자연스럽게 볼 살을 만들 것을 권장합니다.

속이 빈 볼과 갸름한 외모 만들기

낮은 체지방은 볼살을 만들기 위한 핵심 요소로, 이상적인 범위는 8~12%입니다.

날씬해지려면 건강한 음식에만 집중하는 것이 아니라 매크로와 칼로리를 관리하는 것이 중요합니다.

음식을 제대로 삼키고 볼을 깨무는 연습을 하면 광대뼈를 자연스럽게 조각하는 데 도움이 될 수 있습니다.

남성의 얼굴 정의를 위한 핵심 요소

남성의 얼굴 윤곽은 지난 20년 동안 50%나 감소한 테스토스테론 수치의 영향을 많이 받습니다.

갸름한 얼굴형을 만들기 위해서는 무거운 물건을 들어 근육을 키우고 건강한 체격을 유지하는 것이 중요합니다.

또한, 수분을 충분히 섭취하고 염증을 줄이며 산성 식품과 건강한 채소를 균형 있게 섭취하면 전반적인 얼굴 발달에 도움이 될 수 있습니다.

염증 감소를 위한 탄수화물 최소화하기

탄수화물 섭취를 하루 100g 정도로 최소화하는 것이 염증을 줄이는 데 이상적입니다.

과일, 채소, 퀴노아 같은 천연 탄수화물을 섭취하는 것이 좋습니다.

이러한 접근 방식은 수분 염증을 없애고 높은 광대뼈와 같은 문제를 해결하는 것을 목표로 합니다.