Что делать, чтобы похудели ноги: лучшие упражнения

Окт 16,2015 / Опубликовал admin / 3 119 Комментария

Каждая женщина индивидуальна и по-своему прекрасна. А вот строение организма у представительниц прекрасного пола одинаковое, поэтому и проблемы схожие. Так многие девушки замечают, что жировые отложения откладываются в области ягодиц, бедер и живота. Именно так и задумано природой.
стройные ноги
И похудеть в ногах сложнее всего, за несколько дней убрать копившийся годами жир просто невозможно. Впрочем, стоит только сильно захотеть, а на помощь в похудении придут простые упражнения.

Что делать, чтобы похудели ноги и бедра?

Как правило, недовольство вызывают не сами ноги, а область бедер и икр. Поэтому упражнения должны быть направлены на икроножные мышцы и внутреннюю и внешнюю часть бедра. Приятным дополнением станет работа ягодичных мышц, так как они вовлечены в процесс похудения.

Упражнение 1

Конечно, первыми в списке упражнений стоят приседания. Ежедневно выполняется не менее 60 приседаний, и не совсем простых. В данном случае приседания выполняются так:

Ноги расставляются по ширине плеч. Носки разводятся в разные стороны, колени раздвигаются. Приседания выполняются не спеша, с усилием, спина держится прямо. В нижней точке следует задержаться на несколько секунд.

приседания

Чтобы не перетренировать ноги и уберечь от травм коленные суставы, приседания выполняются в несколько подходов, по 15-20 раз в каждом.

Упражнение 2

Хороший результат достигается при регулярном выполнении выпадов. Ноги расставлены по ширине плеч, руки опущены вдоль тела. Первой выступает правая нога — она поднимается, сгибается в колене, а затем выставляется вперед с выпрямлением. Правая нога не должна выступать за окончание левой, колено при этом перпендикулярно полу. Затем следует возврат в исходное положение через сгибание. Количество повторений – не менее 15 для каждой ноги.

выпады

Упражнение 3

Встав на четвереньки, правая нога выдвигается назад, затем в сторону, затем снова назад и опускается. Упражнение требует ритмичности, поэтому его стоит выполнять под соответствующую музыку или на счет. То же самое повторяется для левой ноги: на счет «раз» нога отставляется назад, на «два» отводится в сторону, на «три» снова возвращается назад и на счет «четыре» опускается. Махи выполняются по 10 раз для каждой ноги, за одно занятие — два подхода.

выпады на четвереньках

Упражнение 4

В положении лежа на правом боку левая рука вытянута вдоль туловища, правая согнута в локте для поддержания головы. Левой ногой необходимо совершать взмахи, стараясь поднять ногу как можно выше. При этом необходимо напрягать мышцы бедра, чтобы они активно участвовали в процессе.

махи

Выполнив 30 подъемов одной ноги, необходимо поменять положение и выполнить такое же количество упражнений для другой.

Упражнение 5

Упражнение выполняется в положении лежа на боку, нижняя нога выпрямляется, верхняя сгибается в колене и выставляется в бок. Упор делается на ступню согнутой ноги. Нижняя нога поднимается, носок ноги при этом должен быть направлен в сторону лица. Упражнение требует большой амплитуды, но подъемы совершаются медленно, чтобы не допустить растяжение связок. На каждую ногу должно приходиться не менее 10 подъемов за одну тренировку.

махи одной ногой

Похудение в ногах подразумевает работу не только над областью бедер. Стройные ноги немыслимы без красивых колен и тонких щиколоток!

Упражнение 6

Это упражнение направлено на моделирование колена, для его выполнения необходимо подойти к стене. Подняв ногу, ступней следует упереться в стену, она должна образовывать прямой угол. Теперь выполняется сгибание и разгибание колена, с усилием и напряжением мышц. Для каждой ноги необходимо выполнить не менее 15 сгибаний колена за одну тренировку.

упражнения для колен
Упражнение 7

Следующее упражнение поможет получить тонкие щиколотки, которые имеют не последнюю роль в деле привлекательности ног. Упражнение выполняется лежа на спине, руки подложены под голову, ноги вытянуты и расположены вместе. Ноги поднимаются вверх, носки ног оттягиваются. Теперь необходимо поочередно поворачивать ступни ног к себе и оттягивать на возможное расстояние.
оттягивание ноги
Здесь главное не допускать болевых ощущений и не делать упражнение через силу, так как можно растянуть нежные связки. Для каждой ноги упражнение выполняется не менее 10 раз.

Что делать, чтобы похудели ноги за неделю?

Очень многие женщины прекращают занятия уже через неделю, 5не видя заметных результатов. Но здесь важно понимать, что так быстро результат появиться не может, упражнения – это не диета. Кстати, для быстрого похудения ног следует сбалансировать свое питание. Итак, чтобы результат стал заметен в кратчайшие сроки, необходимо взять за правило следующее.

  1. Жареные блюда лучше заменить отварными или запеченными в духовке.
  2. От соленых продуктов стоит отказаться, так как они вызывают отеки. Важно снизить количество употребляемой соли.
  3. Сладкие изделия употреблять можно, но в небольшом количестве и до 12 часов дня. До этого времени организм работает в быстром режиме и быстрые углеводы не нанесут фигуре сокрушительного удара.
  4. Сладкая газированная вода находится под запретом. Ее следует заменить обычной минеральной негазированной водой. Последней в сутки потребляется не меньше 1,5 литров.
  5. Алкоголь и курение вредят организму и мешают похудению. Стоит отказаться от этих вредных привычек, сохранив свое здоровье и ускорив процесс потери лишних килограммов.

Секреты быстрого похудения

Похудение для каждой женщины происходит индивидуально. Кто-то замечает результат уже через неделю, другие видят его не раньше, чем через месяц. Но всем без исключения хочется увидеть первые сдвиги как можно скорее. И в этом могут помочь следующие секреты.

Если через неделю занятий результат отсутствует, это не должно являться поводом для прекращения тренировок. Похудение обязательно будет заметно, но чуть позже!
  • Только регулярные тренировки могут принести результат. По возможности, тренироваться стоит каждый день, не менее часа. При этом стоит проводить занятия в одно и то же время. Это позволит организму спланировать ритм работы и заранее настроиться на физические нагрузки. Тренировки, которые длятся менее 15 минут и проходят два раза в неделю, заметного и быстрого результата не дадут.
  • Тренировка обязательно должна начинаться с разминки, заканчиваться растяжкой и сочетаться с кардионагрузками. То есть между упражнений полезно будет вставить прыжки на скакалке, на батуте и прочие элементы кардиозанятий.
  • Быстрых результатов можно достичь, тренируя ноги по системе Табата. Здесь подразумеваются короткие подходы с максимальным количеством выполненных упражнений. Подобные тренировки носят большую интенсивность, при этом можно подобрать цикл упражнений, как раз направленных на ноги и бедра.
  • Организму не помешает дополнительная помощь в деле похудения. Можно посетить баню, в которой активно выводится вся лишняя в организме вода. Правда, при проблемах с сердцем и сосудами посещение парной противопоказано.
  • Обертывания и массаж с использованием средств, направленных на похудение, так же ускорят результат. При этом косметические процедуры подтянут кожу, помогут справиться с целлюлитом и вернут коже сияющий вид.
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