Как похудеть в икрах ног за короткий промежуток: упражнения и диета для быстрого результата

Сен 14,2015 / Опубликовал admin / 3 437 Комментария

Сложно встретить представительницу прекрасного пола, которая была бы довольна своей фигурой. Даже у стройных красавиц есть комплексы, от которых они стараются избавиться. Диеты, упражнения и косметические процедуры – все это необходимо для достижения и поддержания желаемого результата. Как правило, физические нагрузки в сочетании с правильным питанием позволяют быстро избавиться от лишних сантиметров почти по всему телу. Почему почти? Да потому, что есть такие участки, которые требуют к похудению особого подхода.

Речь идет об икрах ног, самой сложной для похудения зоне. Традиционные физические упражнения в данном случае противопоказаны, так как вызывают рост мышц. Из-за этого икры кажутся еще толще.

Как похудеть в икрах с помощью упражнений?

И все же упражнения в деле похудения икр играют важную роль. Только вот они должны быть направлены на растяжку мышц, а не на их накачивание. Идеальны в этом случае аэробные нагрузки. Чтобы быстро похудеть в столь проблемной зоне, необязательно записываться в тренажерный зал. Минимальный комплекс упражнений можно выполнять и в домашних условиях.

Упражнение 1

a515246be940a0c2a7ef4a685dafc4921cfff209В положении стоя делается выпад правой ногой. Ступня левой ноги должна плотно прижиматься к полу. Выдвинутая правая нога медленно сгибается в колене, корпус туловища подается вперед. Сгибание ноги, а затем возврат в исходное положение производится на протяжении 30 секунд. Затем упражнение повторяется с переменой ног, достаточно 10 повторений для каждой ноги.

Упражнение 2

В положении лежа ноги сгибаются в коленях, носки обеих ног поочередно тянутся в сторону головы. Упражнение выполняется 5 минут.

Упражнение 3

20080104150649Стоя необходимо прижаться к стене, для устойчивости упираясь в нее ладонями. Ноги в коленях немного сгибаются, затем правая нога ступней прижимается к голени левой. Далее выполняются приподнимания левой ногой на носочке, нагрузка увеличивает силу растяжения мышц. Затем ноги меняются, упражнение выполняется медленно, без рывков.

Упражнение 4

Для этого упражнения потребуется табуретка или стул. Важно, чтобы данный предмет мебели стоял устойчиво, так как на него будет необходимо подниматься. Поочередно выполняется «зашагивание» на табуретку, при котором эффективно работают не только мышц икр, но и внутренней части бедра. За один раз выполняется не более 20-ти подъемов.

Упражнение 5

Выполнение этого упражнения требует наличия небольшой возвышенности. Подойдет как традиционный дверной порог, так и толстая книга. Поверхность порога/книги должна быть не скользящей, иначе возможно падение и получение травм.

XaXhbX_rxBwСуть упражнения заключается в следующем: пальцами ног необходимо встать на возвышенность так, чтобы пятки оставались на весу. Затем пятки медленно опускаются до упора в пол. После этого туловище снова приподнимается и снова производится опускание. Эффективность у этого упражнения невероятная, но только при условии регулярного выполнения. Тренироваться стоит ежедневно, выполняя по 20 подъемов.

Упражнение 6

Здесь так же потребуется устойчивый стул со спинкой. Уперевшись ладонями в стул, необходимо медленно подняться на носочки, задержавшись в максимальной точке подъема на 3-5 секунд. Опускаться стоит так же медленно, растягивая мышцы.

Ну и, конечно, не стоит забывать о самых разнообразных прыжках. Подпрыгивая на носочках и приземляясь на них же, можно добиться хорошего растяжения икроножных мышц. На помощь придет скакалка, позитивная музыка с быстрым ритмом и хорошее настроение. Прыгать стоит каждый день около 30 минут.
Здесь важно знать, что прыжки помогают сжечь лишний жир на икроножных мышцах. При его отсутствии икры будут только растягиваться и укрепляться, а вот в объеме уменьшаться не будут.

Диета

Многие женщины почему-то думают, что худеть при помощи физических упражнений долго и сложно, куда быстрей результата можно добиться сидя на диете. Здесь стоит сказать следующее.

Во-первых, специализированной диеты, направленной images_6конкретно на похудение икроножных мышц, не существует. Поэтому, если недовольство вызывает только эта часть тела и похудение планируется только в икрах, на диету садиться не стоит, худеть будет все тело.

Во-вторых, похудение посредством диеты имеет свои особенности. Сбросить вес в областях икр не получится при помощи низкокалорийных и монодиет. Правильным решением станет сбалансированное питание.

Учесть необходимо следующее

  • Каждое утро должно начинаться с завтрака. Отсутствие утреннего приема пищи часто становится причиной того, что лишний вес не просто не уходит, но и интенсивно прибывает. Country-Breakfast-Cereal-SmallПрекрасно подойдут на завтрак медленные углеводы, содержащиеся в кашах.
  • В обед стоит насытить организм белками, приготовив блюдо из морепродуктов, мяса или рыбы. В качестве гарнира стоит приготовить тушеные овощи, которые прекрасно дополнят белковый рацион и не увеличат количество калорий.
  • От ужина, вопреки распространенному мнению, отказываться не стоит. Последний прием пищи должен быть не до 6 вечера, а за три часа до сна. То есть если сон наступает в 23.00, ужинать можно в 20.00. Чтобы не нагружать организм, можно поужинать творогом или теми же овощами.
Вся жирная, копченая, сладкая и излишне соленая пища, наряду с газировками и фаст-фудом, из рациона должна быть исключена. Так организм не только перестанет получать лишние калории и начнет худеть, но и нормализует обменные процессы и будет более здоровым.

Важные нюансы похудения в икрах

Да, физические упражнения и сбалансированное питание принесут результат. Регулярно занимаясь дома и не «срываясь» на сладкие и запрещенные продукты, уменьшение объема икр можно заметить уже через неделю. Однако икры являются настолько особенной частью тела, что при похудении знать необходимо и некоторые нюансы.

1. Икры могут быть увеличены не только по причине излишней жировой ткани в этой области, но и из-за отеков. Излишняя жидкость, которую организм не может вывести, скапливается 11именно здесь. Что делать? Необходимо отказаться от соленых и консервированных продуктов, способствующих застою воды в организме. Рекомендуется добавлять в пищу меньше соли и, при необходимости, пропить курс мочегонных препаратов.
2. Если лишние килограммы по телу расположились неравномерно и с толстыми икрами контрастирует узкая талия, стоит задуматься о гормонах. Подобное распределение жирового слоя свидетельствует о повышенном количестве эстрогена в организме.

Самостоятельно назначать гормональные препараты запрещено, этим может заниматься только врач! Однако прежде стоит попробовать уменьшить количество сладкого в рационе и оценить результаты.

Дополнить регулярные занятия и диету можно разнообразными косметическими процедурами. Массаж, обертывания, использование разнообразных кремов и масел помогут не только убрать лишние сантиметры из этой области, но и подтянут кожу. И тогда в скором времени можно будет удивлять прохожих не только стройными и тонкими икрами, но и ухоженными в целом ногами.

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