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Самые эффективные упражнения для похудения ног.
Полные икры и бедра лишают привлекательности женский силуэт. Чтобы стать счастливой обладательницей стройной фигуры, следует правильно питаться полезной здоровой пищей, пить больше воды и регулярно выполнять упражнения для похудения ног. Многие считают, что добиться красивой формы нижней части туловища нелегко. На самом же деле, чтобы приобрести красивые женственные очертания, нужно запастись терпением и усердием.
Комплекс упражнений для похудения ног в домашних условиях.
Среди упражнений для похудения ног помимо известных всем махов, которые являются скорее легкой разминкой, выделяют массу других видов эффективной физической нагрузки. Ноги – проблемная область тела для многих женщин. Нагрузка для данной области туловища должна входить в комплекс, направленный на тренировку всех частей тела. Наряду с физической активностью не следует забывать и о здоровом питании, а также режиме питья.
Тренировка должна включать силовые упражнения для укрепления мышц, а также аэробную нагрузку, способствующую стимуляции обмена веществ, ускорению сжигания жировых отложений. Чтобы эффективно похудеть в бедрах и икрах, не стоит приступать к тренировке на голодный или сытый желудок. Во время и после занятий следует пить больше жидкости. Тренироваться рекомендуется два-три раза в неделю. Дополнительно следует больше гулять пешком или заниматься бегом.
Эффективные упражнения для ног и ягодиц.
Среди максимально эффективных упражнений для похудения ног выделяют аэробные виды нагрузок, такие как ходьба, утренние или вечерние пробежки, плавание, а также прыжки со скакалкой. Приседания – еще один вид нагрузки, направленный на сжигание жира:
Опустите руки вдоль тела, выпрямите спину, а ноги расположите друг от друга на ширину плеч. Прижмите ступни к полу. Медленно опускайтесь, пока колени не образуют угол в 90 градусов.
Специалисты рекомендуют обратить внимание на выпады, ведь данный тип нагрузки включают практически в каждый комплекс упражнений для похудения бедер:
Встаньте ровно, выпрямите спину, ступни расположите друг от друга примерно на ширину плеч. Поставьте правую ступню вперед, согните колено, перенесите на нее свой вес. В это же время согните левое колено, стараясь достать им до пола.
Комплекс упражнений для внутренней стороны бедер.
Существует отдельный комплекс физической нагрузки, направленной на проработку внутренней стороны бедер. Эта область тела считается проблематичной, поэтому к ее проработке следует подойти терпеливо и настойчиво. Выделяют несколько основных видов нагрузки, способных помочь сформировать красивые очертания внутренней стороны бедер. Некоторые из таких упражнений подробно описаны ниже:
Встаньте ровно, ступни расположите на большом расстоянии друг от друга, развернув стопы носками в разные стороны. Из данной позиции начинайте медленно приседать. Выполняйте данное упражнение по 20-30 раз. За одну тренировку рекомендуется делать по два-три подхода. Для эффективного похудения через некоторое время попробуйте увеличить нагрузку.
Легкие упражнения для икр.
Икры – еще одна проблемная область тела. Интенсивное выполнение определенных спортивных упражнений поможет достичь стройности ножек, сделать их женственными и привлекательными. Кроме того, регулярные тренировки минимизируют риск развития такого неприятного заболевания, как варикоз. Ниже представлено несколько примеров простых, но эффективных видов упражнений для похудения икр.
Встаньте прямо, ступни поставьте вместе, согните правое колено. Поднимитесь на левый носок. Замрите в таком подъёме на несколько секунд. Рекомендуемое количество подходов – три раза по 20 повторений. Сидя на стуле, согните колени. Положите любой тяжелый предмет на колени, потихоньку поднимайте их в согнутом положении. Выполняйте три подхода по 20 раз. Откажитесь от лифтов, чаще поднимайтесь по лестницам. Во время выполнения такой нагрузки лучше носить обувь, в которой максимально удобно и комфортно.
Упражнения балерин для быстрого похудения в ногах (фото)
Чтобы стать счастливой обладательницей красивой подтянутой попы и ляшек, вовсе не обязательно покупать дорогостоящий абонемент в современный спортивный зал. Многие самые эффективные упражнения для похудения ног можно делать в уютных домашних условиях. Для формирования красивых стройных бедер и икр рекомендуется регулярно делать некоторые балетные упражнения. Многие из них направлены также на растяжку.
Плие – популярный балетный вид нагрузки, хорошо влияющий на похудение ног. Ступни развернуты в стороны. Медленно приседайте, чтобы бедра оставались параллельно полу. В процессе выполнения приседаний спину держите спину прямо.
Какие упражнения делать, чтобы похудеть за неделю?
Чтобы быстро похудеть всего за неделю, помимо выполнения упражнений, нужно соблюдать режим приёма пищи и определенную диету, подобрать которую необходимо с учетом всех важных витаминов и микроэлементов. Любой врач вам скажет, что при соблюдении строго режима питания заниматься спортом нужно с умом. Если вы чувствуете сильную усталость и головокружение, от выполнения упражнения стоит отказаться.
Встаньте прямо. Поднимите вперед согнутую ногу, согнутую в колене. Медленно выпрямите ее. В такой позе нужно постоять несколько секунд. Выпад ногами вперед – одно из максимально эффективных упражнений, которое поможет быстро похудеть в ногах. Чтобы сделать следующее упражнение, нужно лежать на спине. Ноги немного приподнимите над полом, приступайте к выполнению «ножниц». Следите за равномерностью вдохов и выдохов.
Видео-тренировка на ноги в тренажерном зале.
На видео представлен эффективный комплекс для похудения бедер и попы. В ролике наглядно продемонстрирована техника выполнения упражнений, как с легким утяжелением, так и без него.
Упражнения с фитболом для похудения ног и живота.
В предложенном ниже видео представлен комплекс эффективных упражнений для бедер и попы с использованием фитбола. Технику выполнения нагрузки демонстрирует Ольга Мартынова – спортсменка, выступающая в категории бикини. Узнайте и другие способы, как использовать фитбол для похудения.

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2017-10-25 21:50:03

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