Похудеть на 5 кг в неделю, упражнения для всего тела

Авг 15,2015 / Опубликовал admin / 3 996 Комментария

Лишние 5 килограмм в зеркале выглядят как небольшие валики на боках, бедрах и чуть обвисший живот. Вы удивитесь, но при правильном подходе к питанию и физическим нагрузкам можно убрать все ненужное и сделать себе отличную фигуру всего за неделю. Даже если вам нужно скинуть больше 5 килограмм, такой быстрый старт даст вам уверенность в своих силах и подтолкнет к дальнейшей работе над своим телом.

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В последнее время тренажерные залы становятся популярными. Штанги с большим весом, гантели.

Но для быстрого и эффективного похудения нужны не тяжелые силовые тренировки, после которых ваш организм будет тратить все силы на восстановление поврежденных мышц.

Нужны активная работа и быстрый темп занятий, именно они ориентированы на трату большого количества калорий, а значит и на расщепление жировых отложений.

Это бег, езда на велосипеде, а так же упражнения, которые можно выполнять в домашних условиях.

Похудеть на 5 кг за неделю: когда нужно делать упражнения и что для них нужно?

  • Эластичный жгут либо утяжелители для ног и рук
  • Скакалка и коврик для фитнеса
  • Велосипед
  • Часы
  • Одежда для занятий

Если ничего из этого у вас нет — не беда. Упражнения эффективны сами по себе.

Лучшее время для тренировки- утро. Нагрузка послужит энергетическим толчком и ускорит обмен веществ на весь день.

Похудеть на 5 кг за неделю: какие упражнения нужно делать?

Разминка. Шея, плечи, руки, кисти, поясница, бедра, колени, ступни. Совершаем круговые движения, наклоны, махи ногами. Они должны быть плавными, без рывков. Разогрейте суставы и мышцы. Уже на этом этапе организм начнет сжигать больше калорий. Делая разминку каждый день в течение месяца, можно сбавить 2-3 килограмма и отметить улучшение самочувствия.

Растирайте суставы: потрите ладонями колени (с боков от коленной чашечки). Аналогично разогрейте шею, плечевые суставы.

После каждого упражнения сделайте небольшую растяжку, чтобы все мышцы расслабились.

Держите темп! При упражнениях на похудение важно удерживать пульс на должном уровне: следите за длительностью отдыха и слушайте энергичную музыку.

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Упражнение 1. Наклоны. Исходное положение — стоя, ноги на ширине плеч, руки на талии. Выполняя наклон, руками тянетесь к носкам. Не переусердствуйте, особенно если страдаете повышенным артериальным давлением. 40 раз в быстром темпе.

Упражнение 2. Приседания с выпрыгиванием. Исходное положение — стоя, ноги на ширине плеч, руки скрещены и прижаты к груди. Приседаете (носки и пятки не отрываются от пола), из нижнего положения встаете прыжком. 10 раз по 4 подхода. Отдых между подходами — минута.

Упражнение 3. Махи ногой. Понадобится коврик для фитнеса. Исходное положение — лежа на боку, голову подпереть ладонью руки. Делаете вдох, поднимаете ногу вверх на 60-70°, задерживаете на секунду, опускаете, делаете выдох. Первые три дня по 20 повторов, 3 подхода, затем 30 раз, 3 подхода.

Упражнение 4. Махи ногой назад. Исходное положение — стоя. Найдите опору — сойдет простой стул или шкаф, любая вещь, на которую можно немного опереться. Руки на спинку стула, ноги вместе, плечи расправлены, грудь вперед. Делаете махи ногой назад, отводите ногу на 60-70°. 20 раз, 4 подхода.

Упражнение 5. Скручивания. Исходное положение — лежа на коврике, ноги зафиксированы. Делаете скручивание, почти так же как пресс. Отличие в том, что вы не поднимаетесь, а стараетесь максимально приблизить грудную клетку к тазобедренной части, это похоже на сжатие гусеницы. При этом напрягаются мышцы верхнего пресса. 20 раз, 3 подхода в первые три дня, далее 20 раз по 4 подхода.

Бег, велосипед, скакалка. Выбирайтесь на улицу, 20-30 минут бега в легком темпе или 30-40 минут велосипеда значительно ускорят сжигание калорий и помогут похудеть без диет.

Похудеть на 5 кг за неделю: советы

  • Организуйте себе правильное питание и небольшой недостаток калорий. Подсчитайте необходимое количество, обеспечьте организм витаминами и энергией. Не переедайте, ешьте здоровую пищу. Вставайте из-за стола немного голодными, но при этом вы не должны чувствовать слабость.
  • Откажитесь от сладкого.
  • Пейте воду. Стакан воды каждый час, в день около 2 литров. Это главный элемент метаболических процессов, без которого они не могут происходить.
  • Не ешьте на ночь.
  • Будьте заняты! И калории будут сжигаться на обычную деятельность, и думать о еде будете меньше.
  • Реальный опыт: однажды мне пришлось лечь в больницу на неделю. Питание было достаточно вкусным, сильного дефицита калорий не было, но не разрешалось есть сладкое. Даже бананы нельзя было. После больницы я похудела на 4 килограмма, и это без физических упражнений. Так что похудеть с такими упражнениями за 1 неделю в домашних условиях не составит труда.
  • Если позволяет физическая подготовка, используйте в упражнениях утяжелители для рук/ног, увеличивая интенсивность нагрузок.gDl49NL
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