Комплекс упражнений для похудения для мужчин: худеем без забот

Сен 14,2015 / Опубликовал admin / 4 038 Комментария

3Мужчины, также как и женщины, могут быть склонными к полноте. К сожалению, худеть они начинают только тогда, когда возникает угроза их жизни, мешает «пивной» животик или им делают замечания.

 

К слову, похудеть мужчине намного проще, чем женщине — лишний вес намного быстрее уходит. Единственное, в чем может быть загвоздка — это мотивация.

Зачем худеть мужчине?

Избавляться от лишних килограмм мужчинам после 30 необходимо, прежде всего, из-за того, что уровень тестостерона в их крови существенно снижается. А это значит, мужчина может испытывать проблемы с потенцией.

Если человек находится в хорошей физической форме, то независимо от возраста будет чувствовать себя прекрасно. Он будет увереннее в себе и своих силах, женщины на такого мужчину обращают больше внимания. А это серьезная мотивация для похудения.

Чтобы избавиться от лишнего веса, недостаточно одного правильного питания. Необходимо выполнять целый комплекс упражнений, чтобы достичь желаемого результата. Заниматься спортом можно как в домашних условиях, так и в тренажерном зале.

Упражнения в тренажерном зале

Сразу же хотим предупредить о том, что не стоит повторять все те упражнения, которые делают другие мужчины в спортзале. Если вы не занимались спортом, то можете серьезно навредить своему организму, переутомить его и навсегда отбить желание тренироваться.  Не давайте с первого же раза себе большие нагрузки, новые упражнения вводите
постепенно.

Прежде чем приступить к выполнению упражнений в тренажерном зале, сделайте легкую разминку. Для этого используйте беговую дорожку, позанимайтесь буквально 9-10 минут, не более.

Далее выполняйте такой комплекс упражнений для похудения:

  1. Качание пресса. Это упражнение поможет избавиться от обвисшего живота, и со временем, при выполнении всех рекомендаций тренера, вы обретете желанные «кубики» на 2прессе. Нижнюю часть пресса качайте в 2 подхода по 16 раз, верхней дайте больше нагрузки — 3 подхода по 8-20 раз.
  2. Выполняйте подтягивания в 2 подхода по 10 раз. Старайтесь не помогать себе ногами во время выполнения этого упражнения.
  3. Обязательное упражнение для тренировки мужчины — жим лежа. Вначале делайте его на тренажере, а затем используйте штангу в небольшим весом. Выполнять жим лежа нужно в 2 подхода по 9 раз.
  4. Не забывайте о том, что ногам также нужно давать нагрузку. В залах есть специальные тренажеры, с помощью которых вы сможете сделать жимы для ног.
  5. Приседания всегда помогают хорошо худеть, если делать их быстро, не давая себе поблажек и времени для отдыха. Лучше сделайте меньше приседаний, но активно, чем больше, но в медленном темпе.
  6. Обязательно заканчивайте свою тренировку растяжкой прогретых физической нагрузкой мышц.

 Упражнения для домашнего похудения

Не все могут позволить себе посещение тренажерного зала, поэтому многие занимаются дома.

Главное условие, которое вы должны выполнять — все упражнения нужно делать в быстром темпе. Только так вы достигнете желаемого результата.

1

  1. В качестве разминки вы можете немного попрыгать или сделать скручивания. Как только почувствуете, что мышцы разогрелись, приступайте к основным упражнениям.
  2. Приседания обязательны для домашней программы похудения. Выполняйте их в 1 подход 50 раз.
  3. Также важно заниматься с гантелями — их нужно выжимать по 20 раз обеими руками. Если нет гантелей, используйте пластиковые бутылки с водой.
  4. Выполните приседания вместе с гантелями, не меньше 45 раз, сделайте упражнения на пресс 30 раз.
  5. Завершающий этап домашней тренировки — отжимания от пола 20 раз.
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