Комплекс упражнений для похудения дома: видео и полезные советы от фитнес-инструктора

Окт 15,2015 / Опубликовал admin / 1 514 Комментария

Имея проблемы с лишним весом, не стоит их игнорировать. Ведь это проблема не только эстетическая, но и физиологическая, которая со временем обязательно отразится на здоровье – на гормональном фоне, уровне сахара в крови, здоровье суставов, сердечно-сосудистой системе, репродуктивном здоровье и просто на настроении и самочувствии.

Cвою фигуру нужно корректировать – чтобы нравиться себе в зеркале и как можно дольше оставаться полным сил и здоровья. А, как известно, самый главный шаг к здоровью и привлекательности – это физическая активность!

Тренируемся с помощью видео

Конечно, если у вас есть потребность в физической активности, то первое, что должно прийти в голову – это посещение тренажерного зала или фитнес-клуба.

К несчастью, далеко не все имеют возможность так тренироваться: на это нужны средства, время (а ведь режим работы или учебы может и не совпадать с графиком работы спортклуба), да и просто многие стесняются ходить в зал, считая, что они не слишком спортивны и привлекательны. Не беда! И домашние тренировки могут принести пользу, если подойти к ним грамотно.

Обратите внимание, что безопасность и эффективность домашних занятий могут обеспечить следующие пункты:

  • тренируйтесь регулярно, пропуски – это не просто не ушедшие граммы веса и не затраченные калории, но и шаги назад, отдаляющие желанный результат;
  • следите за техникой – только правильно выполненное упражнение поможет достигнуть нужного эффекта и не нанесет вред здоровью;
  • следите за дыханием – половина эффективности упражнения иногда заключается в вовремя выполненном вдохе и выдохе;
  • занимайтесь с улыбкой, тренировку нужно воспринимать как удовольствие – это вселяет силу, бодрость, возвращает красоту и делает нагрузки более легкими или даже веселыми, если любить занятия – результат наступит гораздо быстрее!
Проводить домашнюю тренировку под видеоурок просто и приятно, для этого не нужно посещать зал и быть подчиненным расписанию занятий в спортклубе, для этого не нужно преодолевать свою стеснительность или тратить массу времени. Можно просто поставить запись любимого фитнес-занятия и тренироваться по рекомендациям, которые предлагает спортивный инструктор на записи.

Мы вам предлагаем видео, в котором подобрана гармоничная серия упражнений, способствующих быстрому избавлению от лишних сантиметров и килограммов. Этот фитнес-урок идеально подойдет для начинающих, которые еще не готовы к большим нагрузкам или интенсивным занятиям, противопоказаний тут практически нет.

Кроме того, эта тренировка может внести разнообразие в программу более опытных спортсменов и тех, у кого был внушительный перерыв в тренировках – возвращаться к нагрузкам нужно не спеша, потому можно начать с такого занятия.

Занятие ведет опытный тренер с многолетним стажем работы Елена Белова.

Перед тем, как начать заниматься, нужно подготовить все необходимое для фитнеса:

  • свободное пространство, в котором вы могли бы чувствовать себя вольготно во время физической активности;
  • гимнастический коврик или подстилку;
  • удобную одежду для занятий;
  • утяжелители или гантели (многие вместо специального спортивного инвентаря используют вещи, которые найдутся в любом доме – книги, пластиковые бутылки с водой, даже кое-что из бытовой техники, только не ломкое или бьющееся).
И, конечно, освободите немного времени для тренировки – цикл должен быть по возможности полный: частичное выполнение одного-двух упражнений, а потом долгий перерыв с отвлечением на какие-то бытовые дела не может считаться полноценной тренировкой.

Традиционно фитнес-тренировка от Елены Беловой начинается с разминки. Цель этой части занятия – подготовить суставы и мышцы к нагрузке. Никогда не пренебрегайте этой обязательной частью тренировки, даже если движения кажутся вам слишком легкими или бесцельными, качественная разминка обезопасит вас от травм и растяжений во время последующих, более трудных упражнений.

Разминка начинается с задействования суставов рук, плечевого пояса, затем начинается разогрев и нижней части тела – поясничного отдела, тазовых суставов, коленных и суставов голеностопа.

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Тренер Елена особо подчеркивает, что уже в этой, подготовительной части тренировки важно держать правильную осанку и мышцы пресса в напряжении. Так как тренировка проходит под музыку – это еще и развитие координации и пластики.

После того, как мышцы и суставы были приведены в надлежащий тонус, начинается планомерная работа со всеми основными мышцами тела.

Первая группа – это мышцы спины. Даже если вы не считаете спину своей проблемной зоной и вам не кажется, что ее нужно как-то особо тренировать, выполняйте этот комплекс – это сформирует красивую осанку, а, кроме прочего, поможет почувствовать себя легче и здоровее.

Конечно, и процесс сжигания жира немыслим без задействования этой группы мышц – так как в спине и ногах мышцы больше всего и там расположены самые крупные мышцы, такие упражнения помогают сжечь больше всего калорий.

Упражнения для спины, которая предлагает Елена Белова, несложные – это наклоны и сведения-разведения рук, которые помогают развить грудной отдел спины.

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Далее – движения, которые направлены на работу с самой проблемной зоной для многих представительниц слабой половины человечества – это бедра и ягодицы. Тут можно подключить дополнительную нагрузку и взять в руки гантели, однако начинающим можно выполнять движения и без дополнительного отягощения.

Для ног и ягодиц самым лучшим упражнением является приседание.

Елена Белова предлагает их сразу несколько разновидностей:

  • обычные приседания;
  • приседание со смещением центра тяжести на одну ногу;
  • приседания «плие».

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После нагрузки на ноги наступает пора тренировки для груди и плеч. Тут уже понадобится коврик. Конечно, отжимания от пола – не самое легкое упражнение для слабой половины человечества, однако, если выполнять все требования тренера, данная нагрузка принесет отменный результат в виде красивой груди и выразительной зоны декольте.

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Дальнейшие упражнения будут направлены на укрепление мышц брюшного пресса, косых мышц живота, бедер, ягодиц, спины. Будет методично проработано все, что нуждается в коррекции, укреплении, подтягивании, уменьшении объема.

Комплекс упражнений для похудения дома на каждый день

Предложенный комплекс можно выполнять ежедневно. Вполне возможно, что новички могут столкнуться с трудностями и почувствовать чрезмерное отягощение, в таком случае комплекс первые несколько занятий можно делить на две части: в первый день выполнять первую часть, во второй – вторую часть тренировки, а вот на трений день, вполне возможно, вам уже хватит сил на всю программу.

Не останавливайтесь на достигнутом, ежедневные занятия – это хорошая перспектива приобрести фигуру своей мечты за относительно короткие сроки, а тонкая талия, стройные ноги, идеальная осанка и упругая грудь станут хорошей наградой за труды и настойчивость.

Вторая часть видеоролика особенно интересна и полезна будет домохозяйкам, которым очень трудно найти время для занятия, так как все поглощают домашние хлопоты. Елена Белова предлагает оригинальную методику совмещения обычной домашней работы с тренировкой. Вы даже не знали, что физические упражнения могут быть такими простыми, интересными и выполняться как будто между делом – пока вы моете посуду или подметаете полы.

Вместе с подсказками и упражнениями из этого видео худеть легко и просто получится даже без посещения спортзала. Приобщайте к занятиям родных и близких, и пусть спорт станет здоровой частью вашей семьи и жизни.

Факторы, которые нужно учитывать во время похудения

Многие ошибочно считают, что выполнение двух-трех упражнений, пусть даже в очень интенсивной форме, поможет избавиться от лишних жировых отложений. Увы, это не так. Одними только физическими нагрузками побороть лишние сантиметры никогда не получится, потому нужно начать войну с ненавистными килограммами по всем фронтам. Меры должны включать в себя:

  • налаживание режима дня, полноценный сон;
  • создание и соблюдение сбалансированного рациона;
  • регулярные физические нагрузки и физическая активность.
Не забывайте, что хорошей фигуры не бывает у тех, кто мало спит или дремлет пару часов в одну ночь, зато в другую спит по 12 часов. Нормальная нервная регуляция с таким режимом просто невозможна, потому и весь организм не будет работать сбалансировано, будет развиваться или чрезмерная худоба, или лишний вес.

Еда – важнейший фактор похудения. Исключите из рациона все «пустые» калории – пищу, которая не приносит пользы (колбасу, сосиски, чипсы, снековую продукцию) и соблюдайте нужный баланс калорий, белков, жиров и углеводов. Именно это обеспечит похудение организма – медленное, но уверенное, фиксированное. Вес не будет возвращаться, если вы не станете голодать и всегда будете чувствовать себя сытым, но рацион будет составлен из полезных продуктов.

А спорт – это та самая шлифовка, которая поможет превратить алмаз в бриллиант.

Без спорта качественное похудение будет проходить медленно и может не принести физической привлекательности телу. Только со спортом кожа после похудения останется в тонусе, настроение – бодрым, а формы станут крепкими и привлекательными.

Кроме того, именно физическая активность сможет избавить от жировых отложений во внутренних органах – причина болезней большинства современных людей, и сделать ткани организма эластичными и сильными.

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