Как убрать внутреннюю часть бедра за 1 неделю

Окт 15,2015 / Опубликовал admin / 1 533 Комментария

Вопрос о том, как убрать лишний вес, который скопился на внутренней части бедра, на самом деле имеет решение. К счастью или к сожалению, с данной проблемой сталкиваются только женщины, поскольку у них специфическая структура тела.

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Однако не стоит отчаиваться или кидаться в крайности. Выход есть всегда, даже если у вас на это очень мало времени. В этой статье мы рассмотрим как можно убрать внутреннюю часть бедра всего 1 неделю в домашних условиях.

Упражнения в домашних условиях, которые помогут убрать внутреннюю часть бедра за 7 дней

 • Первый день — шпагат

Лучше всего начать с легкой разминки. Вы должны разогреть свои мышцы с помощью растяжек либо махов ногами, руками. Нужно делать все то, что приведет организм в тонус и подготовит к физическим нагрузкам.
Для первого дня занятий мы подготовили вам более легкий комплекс упражнений, поскольку вы только начали и еще не втянулись в процесс.

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Нужно начать со шпагата. Конечно, без подготовки сесть на шпагат могут лишь единицы, и если у вас не получилось, не нужно расстраиваться. Попробуйте сделать растяжки как для правой, так и для левой ноги. Вы можете это делать на полу, но лучше всего найти немного завышенную поверхность и пытаться закинуть туда ногу.

После того, как вам это удалось, планку можно повышать, и так постепенно вы сможете сделать свою растяжку более гибкой.
Пробуйте садиться на оба шпагата. Для этого нужно развивать разные внутренние мышцы.

Запомните! Никогда не пробуйте сразу же сесть на шпагат полностью, при этом прилагая максимальные усилия. Вы только повредите свои мышцы, и придётся еще некоторое время потратить для восстановления.

•Второй день — махи ногами

На второй день ваших занятий также перед началом не забудьте о разминке. Дальше продолжите ее шпагатом. К данному комплексу мы вам предлагаем прибавить еще одно упражнение – это обычные махи ногами. Только режим должен быть более усиленным, нежели в разминке.

Теперь махи направлены не на разогрев мышц, а на их напряжение, придание нагрузки. Этот могут быть махи как вправо-влево, так и вперед-назад. Рекомендуется выполнять по 30 раз для каждой ноги.

Высоко ногу не подымайте, поскольку это только начало выполнения данного упражнения. Но в последующие дни по мере увеличения нагрузки и привыкания организма к такому режиму, темп и интенсивность упражнения можно увеличивать.

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Что касается времени, которое нужно уделять для махов, это приблизительно 30 минут в общей сложности. Главное — это прочувствовать всю нагрузку и полностью напрячь мышцы внутренней части бедра.
После того, как вы закончили упражнение, не забудьте немного потянуть мышцы, чтобы они не забивались.

•Третий день — разведение ног по сторонам

На третий день полностью повторите комплекс упражнений первых двух дней и также прибавьте еще одно. Лягте на спину, локти можно согнуть либо же просто выпрямить руки и положить на пол, ноги в коленях должны быть согнуты. Медленно разводите ноги в разные стороны. Делать это нужно именно в подвышенном состоянии, то есть нельзя разводить ноги, положив их на пол. Эффективность будет достигнута только, если они будут приподняты на 20-30 см над землей.

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Здесь регламент времени не устанавливается, поскольку упражнение действительно сложное, поэтому каждый для себя выбирает оптимальное количество либо минут, либо разведений ног в разные стороны.

Главное в данном занятии – это не переработать! Все делайте умеренно, прислушиваясь к собственному телу и собственным мышцам. Затем после таких наблюдений вычислите для себя временной регламент.

•Четвертый день — приседания

Уже не стоит повторять о выполнении всех выше указанных упражнений. Следующее, что вам стоит прибавить к данному комплексу – это приседания.

Выполнять их нужно только тогда, когда ваши мышцы действительно будут разогреты!

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Для этого ваши носки должны «смотреть» по сторонам, а ноги следует развести как можно шире. В таком положении старайтесь присесть как можно глубже. Поначалу можно это делать возле стены, чтобы не упасть и сделать действительно глубокий присед, а дальше уже пробовать самостоятельно.

Важно! Нагрузку при выполнении данного упражнения нужно придавать не на носки или на пятки, что является достаточно распространенной ошибкой, а на всю ступню.

•Пятый день — выпады

Вы уже достаточно опытны, а ваши внутренние мышцы бедра подтянуты. Поэтому на пятый день, помимо основных упражнений предыдущих дней, вам нужно будет добавить выпады в стороны. Можно также для начала проделать выпады вперед обеими ногами, но все таки главными будут выпады в стороны.

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Их можно делать в движении, то есть регулярно слегка шевелить ногой при выпаде. Но и также для ощущения растяжений во внутренней части бедра, можно закрепить фиксированное положение. Это более тяжело, но эффективнее.

Такие растяжки можно делать в двух вариациях – это классические выпады (мы их только что описали) и «бабочка». То есть вам нужно сесть на ягодицы, а ноги сомкнуть перед собой так, чтобы ступни были вместе. Затем пробуйте как можно ниже наклонять голову (пытайтесь прикоснуться к полу). Это тоже оказывает сильное воздействие на внутреннюю часть бедра.

•Шестой день — прыжки с разведением ног

Следующее ваше задание – это прыжки с разведением ног по бокам. Возможно, это больше вам напомнит какой-то танцевальный трюк, но даже если так, знайте, что данное упражнение очень полезно.

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Пытайтесь как можно выше выпрыгнуть вверх и сразу же развести ноги по сторонам. Сначала диапазон разведения будет невелик, но постепенно упражняясь, вы будете прогрессировать. В качестве дополнительного элемента вам нужно будет схватить ноги в полете руками и немного зафиксироваться в данном положении.

Понятно, что такая фиксация будет длиться всего доли секунды, но если вам это удастся, значит упражнение выполняется правильно. Очень опытные женщины способны даже сделать шпагат в полете. Поэтому не стоит думать, что в данной статье описано что-то нереальное.

•Седьмой день — разведение прямых ног

Ваше последнее упражнение – это разведение прямых ног. Нечто подобное вы уже выполняли ранее, но при этом ваши ноги были согнуты. Теперь же мы немного это усложним.

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Положение такое же, только пробуйте разводить прямые ноги. Носки как можно сильнее должны быть натянуты. Данное упражнение не только воздействует на внутреннюю часть бедра, но и качает нижнюю часть живота. Время и количество подходов определяйте самостоятельно.

Заключение

Таким образом, за 7 дней действительно реально подкорректировать внутреннюю часть бедра. Разумеется, это мало, чтобы полностью избавиться от подкожного жира в данной области, но выполняя комплекс перечисленных упражнений, вы сможете достигнуть желаемого результата. Придерживайтесь выше упомянутых советов, правильно питайтесь, хорошо спите и наполняйте себя позитивными эмоциями, и тогда все получится!

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