Как похудеть в ногах за неделю: топ 8 упражнений

Сен 14,2015 / Опубликовал admin / 3 742 Комментария

Не каждого природа наградила стройными и длинными «от ушей» ногами. А так хочется удивлять окружающих, носить t8S3O40MMa0 короткие платья и босоножки на изящном каблуке. Но что мешает? Конечно, с природой не поспоришь и длину ног просто так не увеличишь – только хирургическим путем, в течение долгого времени молчаливо перенося болезненные процедуры. Что же касается стройности ног, то это дело поправимое!

Существуют физические упражнения, которые помогут быстро похудеть в ногах. А сочетая их с диетой и некоторыми косметическими процедурами, похудеть в ногах можно и за неделю.

8 упражнений для похудения ног

Физические упражнения не стоит выполнять при плохом самочувствии, обострении хронических заболеваний и в случаях, когда физическая нагрузка запрещена врачом!

Все перечисленные ниже упражнения можно выполнять в домашних условиях, не приобретая абонемент в спортзал. Никакого особенного спортивного инвентаря так же не потребуется, что делает комплекс упражнений универсальным и доступным каждому.

Упражнение 1: прыжки со скакалкой

Этот спортивный инвентарь знаком каждому с детства, так что 11646-tbox246x186 правила обращения с ним не требуются. Для начала можно начинать с 30 прыжков в день, постепенно увеличивая это значение. Со временем так же стоит разнообразить прыжки, чередуя подскакивания на одной ноге с традиционными прыжками и прыжками назад.

Упражнение 2: приседания

И это упражнение каждому известно. Чтобы привести в тонус мышцы ног и убрать лишний жир, в день необходимо выполнять 100 приседаний. Это очень много! Поэтому общее значение необходимо разделить на 5-7 подходов, оставляя между ними промежуток более часа.

Внимание! Не стоит в погоне за мечтой издеваться над своим организмом и стараться выполнить все 100 приседаний за один раз. После такого «героизма» будут болеть не только ноги, но и возможно повреждение хрящей сустава.

Упражнение 3: «Велосипед»

В детстве упражнение «Велосипед» было обычной игрой. Сейчас же стоит взглянуть на него с другой стороны – со стороны эффективности в деле похудения ног. Выполняется упражнение в положении лежа, желательно лежать на мягкой поверхности.

Упражнение 4: Подъем ног

Подъем ног так же выполняется в положении лежа на спине. Ноги поднимаются вместе, под углом приблизительно в 60 градусов. В верхней точке стоит задержаться на 5-7 секунд, после чего ноги аккуратно и медленно опускаются в горизонтальное положение.

Работа производится именно ногами, корпус туловища приподнимать не надо!

Упражнение 5: «Ласточка»

Выполняется в положении стоя. 12810324 Руки разводятся в стороны, левая нога выдвигается назад. При подъеме ноги необходимо делать глубокий вдох. В таком положении, стоя на одной ноге, необходимо держаться минимум 10 секунд. На выдохе нога опускается. То же самое проделывается и с правой ногой. В день повторять не менее 10 раз для каждой ноги.

Упражнение 6: Наклоны

Наклоны позволяют похудеть не только в ногах, но и в области талии, а так же укрепляют поясничный отдел. Наклон к полу осуществляется при выдохе, желательно руками стараться дотянуться до пола.

Упражнение 7: Равновесие

В положении 8e24f0bec4c60872665a4192d7da5a2c48a39a12 сидя необходимо опереться на локти и откинуть тело назад, найдя равновесие. После этого попеременно поднимается правая и левая нога, которыми совершаются своеобразные взмахи. На первое время достаточно пяти минут в день, так как при данном упражнении мышцы всего тела испытывают большую нагрузку.

Упражнение 8: Бег на месте

Бег на месте стоит выполнять при максимальном сгибании и поднятии колен. Для достижения результата упражнение выполняется не менее 5-ти минут в день.

Завершать упражнения обязательно отдыхом. Достаточно расслабить мышцы и полежать так 5-7 минут.

Как похудеть в ногах за неделю в домашних условиях

Конечно, регулярные упражнения дадут результат уже через неделю. Но чтобы он был более впечатляющим, физические упражнения стоит дополнить диетой и косметическими процедурами.

Диета

Особых указаний и меню в случае диеты, направленной на похудении ног, нет. Но есть рекомендации, которые необходимо исполнять.

  • 6870b9465518db6956f7a553d91c7f54Из рациона следует исключить всю «вредную» пищу – сладости, копчености, жирное и излишне соленое. Придется отказаться от фаст-фуда и газированных сладких напитков.
  • Отварной картофель, отварная курица, кефир, зеленый чай и фрукты, употребляемые в качестве основных продуктов в течение недели, позволят добиться стремительного похудения ног.
  • При диете стоит употреблять большое количество воды, не менее 2-х литров в сутки. Идеально подойдет минеральная негазированная вода.

Косметические процедуры

Способствуют похудению и такие процедуры, как обертывания и массаж. В первом случае кожа подтягивается, получает все необходимые для эластичности вещества и выглядит более здоровой. Массаж помогает улучшить кровообращение в этой зоне, ускоряя процесс сжигания жира благодаря приливу крови. И в том, и в другом случае стоит использовать :

  • Эфирные масла. cosmetiques-bio Апельсиновое масло активно борется с целлюлитом; лимонное масло повышает тонус кожи; масло черного перца ускоряет метаболизм; аромамасла мандарина и грейпфрута выводят из кожи лишнюю влагу.
  • Скрабы. Использование скрабов так же разогревает и очищает кожу, обеспечивая доступ кислорода к той части тела, где производится очищение. Насыщение кислородом кожи необходимо для улучшения обмена веществ.
  • Крема. Здесь стоит выбирать средства по тому действию, которое необходимо. Антицеллюлитные крема помогут убрать «апельсиновую корку», крема от растяжек предупредят их появление, неотъемлемую часть быстрого похудения.
Массаж и обертывания в один день не проводятся, процедуры следует чередовать. Ежедневно стоит отмечать достигнутый результат, а так же замечать эффективность того или иного средства. Так можно понять, какая именно процедура наиболее эффективна в конкретном случае и отдать предпочтение тому, что действительно приносит результаты.
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