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Упражнение велосипед лежа на спине - как накачать пресс Перейти к контенту
Пресс – одна из самых сексуальных частей тела. Многие мужчины мечтают о твердом и рельефном прессе с кубиками. Есть десятки различных упражнений и сотни тренажеров, которые позволяют всего за несколько месяцев создать идеальный пресс. К примеру, упражнение “велосипед” очень популярно среди ведущих фитнесс тренеров и бодибилдеров.
Упражнение велосипед Упражнение достаточное мощное, оно способно одновременно нагружать сразу несколько групп мышц живота:
Активно разгружает вены, предотвращая появление варикоза; В особенности данное упражнение полезно для тех, кто мечтает о тонкой талии и стройных ножках.
Как выполнять? Для выполнения упражнения надо расстелить на полу каримат или лечь на ковер. После этого нужно согнуть ноги в коленях и поднять их. Коленный изгиб должен образовывать угол в сто градусов. Это так называемся стандартная поза, находясь в ней, далее можно выполнять упражнение. Для этого надо скрутиться так, чтобы правый локоть достал до левого колена, а затем наоборот, левый локоть до правого колена. Одним подходом называют два скручивания (сначала к одной ноге правый локтем, затем к другой левым).
Сколько раз выполнять? Начинать всегда лучше с малого, постепенно наращивая количество подходов. На первой неделе количество подходов может варьироваться от двух и до трех, по пять-десять раз каждый. Постепенно с укреплением мышц живота и спины количество подходов надо увеличивать. При этом количество скручиваний в одном подходе не должно превышать тридцати раз. Лучше сделать дополнительный подход, чем израсходовать все силы сразу.
Польза от велотренажера Велотренажер – это тренажер, позволяющий сжигать калории, активизировать дыхательную и сердечно-сосудистую системы. Он оказывает целенаправленное действие на бедренные, икроножные и брюшные мышцы. Он также улучшает подвижность суставов и прочность связок. Но самое главное, регулярные занятия на велотренажере предотвращают появление целлюлита. При этом он не оказывает такой нагрузки на коленные суставы и позвоночник как, к примеру, беговая дорожка.
Сколько заниматься? Тут все зависит от индивидуальных возможностей и наличия времени. В идеале, надо записывать длительность своих первых тренировок и найти среднее значение. Каждый человек затрачивает на преодоление одной и той же дистанции различное количество калорий, поэтому нагрузка всегда вырабатывается индивидуально. Вообще, можно ориентироваться на следующую таблицу значений:
Поддержание формы – от 20 и до 30 минут в день; Коррекция фигуры и похудение – от 40 и до 60 минут в день; Тренировка дыхательной и сердечно-сосудистой систем – от 30 и до 40 минут трижды в неделю; Как накачать пресс? При наличии лишнего жира прокачка пресса начинается с похудения. Нужно начать бегать по утрам не менее трех раз в неделю. Особенно перенапрягаться не стоит, хватит и тридцати-сорока минут среднеинтенсивного бега. Причем делать это лучше на голодный желудок. Если по какой-то причине по утрам бегать не получается, бегайте вечером. Однако после этого не пить, не есть нельзя. Подобные издержки способствуют общей сушке организма, благодаря чему сбросить лишние килограммы будет намного легче.
Правильное питание Прежде всего, надо отказаться от подавляющего большинства углеводов, преобладающих в ежедневном рационе. Также желательно не употреблять сладости и не питаться едой быстрого приготовления хотя бы несколько месяцев. Предпочтение лучше отдавать различным кашам (овсяной, рисовой, гречневой), орехам, фруктам и овощам. Желательно, чтобы большая часть ежедневных углеводов поступала в организм уже в первой половине дня. Причем их количество не должен превышать тридцати процентов от ежедневного рациона. Остальные шестьдесят пять-семьдесят процентов должен составлять белок, который содержится в мясе, молоке, яйцах, протеиновых коктейлях рыбе и твороге.
Самые эффективные упражнения Выполняя, всего три следующих упражнения, можно задействовать все брюшные мышцы и накачать идеальный пресс. Однако делать это надо регулярно и по несколько раз в день, только так можно будет добиться определенных результатов. При этом желательно придерживаться правильного режима питания и бегать по утрам или вечерам, тогда эффект будет максимальным.
Подъемы ног Если правильно выполнять это упражнение то можно задействовать следующие мышцы: прямую мышцу, поперечную мышцу, а также наружную и внутреннюю косые мышцы. Чтобы приступить к выполнению упражнения надо лечь на ковер или каримат и расположить руки по швам, вдоль тела. После этого нужно поднимать обе ноги так, чтобы они образовывали угол в девяносто градусов по отношению к полу. Вначале количество подъемов может составлять всего пять-десять раз, однако, тут главное количество подходов. Лучше сделать пять подходов по пять, чем два по пятьдесят. Пользы от этого будет намного больше.
Подъемы туловища Лежа в стандартном положении на полу, руки по швам, надо поднимать туловище на тридцать-сорок градусов. При этом ноги остаются обездвиженными. Это упражнение отличается от классического подъема тем, что основной упор идет на верхний мышечный отдел. Выполнять его достаточно сложно, но польза огромная. Начать можно десяти подъемов и двух подходов, затем количество подходов подъемов можно увеличивать по мере того, как будут крепнуть мышцы.
Скручивания Для выполнения этого упражнения надо найти опору для ног, то за что можно зацепиться стопами, чтобы ноги во время выполнения упражнения не отрывались от пола. Для этого подойдет проем между диваном и полом. Зафиксировав в нем стопы, нужно лечь на пол и выпрямится. После этого можно приступить к выполнению скручиваний. Делается это следующим образом: туловищем надо тянуться не к ногам, как обычно, а в левую или правую сторону от них. При этом траектория должна напоминать дугу. Два скручивания в правую и левую сторону считаются за один раз. В самом начале желательно делать хотя бы пять-десять скручиваний, опять-таки в зависимости от личных физических данных. Постепенно нагрузку и количество подходов придется увеличивать, чтобы добиться желаемого успеха.
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