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Комплекс лучших упражнений для похудения в бедрах и животе Перейти к контенту
Любой современный человек заботится о своем внешнем виде, но в первую очередь это касается массы тела. Ведь красота в современном обществе тесно связана с этим параметром. Полные люди не являются эталоном красоты, а поэтому лишние килограммы на животе или бедрах представляют существенную неприятность для человека. Бороться с ожирением достаточно тяжело, ведь для этого требуются регулярные тренировки, соблюдение диеты и ведение относительно здорового образа жизни. Все это пугает и отталкивает людей с лишними килограммами, но не все так сложно и мучительно, каким кажется на первый взгляд. В нашей сегодняшней статье мы расскажем о наиболее действенных и эффективных упражнениях способствующих похудению в области живота, рук, ног и плеч.
Упражнения для похудения ляшек и живота Данный жиросжигающий комплекс упражнений позволяет за считанные недели сбросить лишние килограммы, а также укрепить и подтянуть брюшные, бедренные и ягодичные мышцы. Тренировка является интервальной, это означает, что нужно уделять упражнениям около тридцати-сорока секунд, а отдыху двадцать-тридцать. Все подходы идут последовательно без каких-либо передышек, только так можно добиться результата.
Для выполнения первого упражнения нужно встать на каримат или коврик и приступить к прыжкам с разведением ног в стороны. На первом прыжке обе ноги расходятся в разные стороны по максимуму, затем на следующем прыжке они сходятся. В процессе выполнения упражнения надо стараться напрягать как можно сильнее ягодицы и мышцы брюшного пресса. Чтобы выполнить следующее упражнение нужно лечь на пол и закинуть ноги на диван или стул. Опара должна быть невысокой, чтобы ногам было удобно. Далее из этого положения можно совершать скручивания. Для этого нужно свести обе руки на затылке и приступить к подъемам туловища. На начальных этапах ягодицы должны располагаться на достаточном расстоянии от опоры для ног. Чем дальше расстояние, тем легче выполняются упражнения. По мере привыкания к нагрузкам расстояние между ягодицами и опорой должно сокращаться. Третье упражнение аналогично первому, оно делается для расслабления мышц брюшной полости, поэтому его лучше выполнять, расслабив пресс, однако ноги все равно должны быть напряжены. Теперь нужно лечь на спину на каримат или коврик, и слегка согнув ноги в коленях приподнять их над полом. Они должны образовать угол в девяносто градусов по отношению к внутренней стороне бедер. Руки при этом остаются на затылке, носочки на ногах максимально вытянуты и напряжены. Выполняется упражнение очень просто, при разгибании правой ноги нужно тянуться правым локтем к левой ноге, при разгибании левой ноги, надо тянуться левым локтем к правой ноге. Получаются движения напоминающие езду на велосипеде. Пятое упражнение аналогично первому и третьему, делается также для расслабления мышц брюшной полости. Для выполнения следующего упражнения требуется голый пол и небольшая тряпочка или полотенце. Ноги нужно поставить на полотенце так, чтобы оно вместе с ними скользило по полу. Положение для выполнения упражнения напоминает упор лежа, только с согнутыми в коленях ногами, на них делается упор. Из этого положения нужно производить сгибания и разгибание ног. Снова выполняются прыжки аналогичные первому, третьему и пятому упражнению. Нужно принять упор лежа и упереться в пол не руками, а локтями. Ноги нужно расставить на ширину плеч, спину надо держать прямой. Из этого положения производятся подъемы ног вверх до максимума. Сгибать их в колене не требуется, они должны быть ровными и максимально напряженными. Как похудеть в бедрах: упражнения Для выполнения упражнения потребуется дополнительный груз, лучше всего для этих целей подойдет гиря или гантеля. Ее масса целиком и полностью завит от индивидуальных возможностей тренирующегося. В любом случае для начала более двух-трех килограмм брать все равно не стоит. Расставив широко ноги надо взять гирю или гантелю в обе руки и расположить чуть ниже паха. Из этого положения нужно производить приседания. Чтобы выполнить это упражнение нужно иметь либо жесткую резинку, либо жгут. Суть его заключается в следующем, к обеим ногам привязывается резинка на расстоянии примерно равном ширине плеч (зависит от коэффициента жесткости выбранного жгута или резинки). Из этого положения производятся отводы ноги в сторону по максимуму. В идеале угол между ногами должен составлять девяносто градусов, но добиться таких результатов можно только путем длительных и упорных тренировок. Следующее упражнение выполняется без дополнительных атрибутов. Нужно выкидывать вперед согнутую в колене ногу и сразу после этого отводить ее назад и приседать на нее. Затем аналогичные действия производятся и с другой ногой. Получается, одна нога служит опорой, пока другая нога работает. Упражнения для похудения плеч и рук Для выполнения упражнения обязательно требуется амортизатор, жгут или упругая резинка. Под ступнями зажимается средина резинки, а ее концы берутся в руки. Находясь в таком положении нужно поочередно делать разводу рук в стороны и подъемы вверх. Работа может производиться либо одной рукой, либо обеими сразу. Теперь нужно сесть на пол, вытянуть ноги вперед и зацепить за ступни резинку, концы ее также берутся в обе руки. Из этого положения производятся сгибания и разгибания локтевого сустава. Для следующего упражнения потребуется одна гантель на два-три килограмма, можно и больше. Нужно встать на правое колено и взять в левую руку гантель. Из такого положения выполняются сгибания руки в локте. Работает при этом как бицепс, так и мышцы плеч. Полезно тянуть на себя привязанную к стене жесткую резинку или жгут. Это упражнение воздействует и на руки, и на плечи одновременно. Некоторые полезные советы Для эффективного похудения мало выполнять упражнения, нужно закреплять их диетой или хотя бы правильным питанием. Лучше сразу отказаться от мучных, сладких и жареных блюд. Стоит обращать пристальное внимание на калорийность употребляемой пищи, она должна быть низкой. Ведь если потреблять больше калорий, чем сжигать, то эффекта не будет никакого. Поэтому лучше всего налегать на крупы, овощи, фрукты и яйца. Это основа любого здорового рациона. Но не стоит забывать о мясе и рыбе, это кладезь белка. Кроме того такая пища очень долго переваривается в желудке, в связи с чем организм тратит больше энергии. Питание должно быть дробным и самое главное это употребление достаточного количества чистой воды. При этом важно понимать, что избавиться от лишнего жира в определенной области тела не представляется возможным, похудение происходит повсеместно, и затрагивает все части тела без исключения. Потому нагрузку лучше оказывать на все группы мышц. Наиболее подходящим временем для тренировок является утро, в этот период дня калории сжигаются более активно, а метаболизм работает с удвоенной скоростью, в то время как после вечерней тренировки он практически останавливается, если лечь спать сразу после нее. В обязательном порядке после тренировок нужно пить смузи из свежих овощей и фруктов. Это низкокалорийный питательный сок, утоляющий как жажду, так и голод.
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