Программа упражнений для похудения в домашних условиях: на что обратить внимание

Сен 14,2015 / Опубликовал admin / 3 295 Комментария

Для того, чтобы иметь подтянутую фигуру и избавиться от лишнего веса, необязательно ежедневно посещать тренажерный зал. Минимальный комплекс упражнений, направленный на корректировку фигуры, можно выполнять и дома.

Здесь главное регулярность выполнения физических упражнений и соблюдение правильного питания. Ежедневно занимаясь спортом и употребляя «вредные» продукты по типу газировки и сладких булочек результата не добиться!

Программа упражнений для похудения в домашних условиях для женщин

Наиболее проблемными зонами у женщин являются область талии и живота, область бедер, ягодиц и икр. Учитывая это необходимо подбирать упражнения, рассчитанные на снижение веса именно в этих местах.

Упражнения для похудения живота

Принято считать, что для уменьшения жировых отложений в zhivotобласти живота необходимо качать пресс. Это мнение немного не верно, так как пресс «растет» под жиром и живот только увеличивается. Для похудения этой области стоит отдать предпочтения:

  • Скручиваниям
  • Поднятию и сгибанию ног в положении лежа
  • Подтягиванию согнутого колена к согнутому локтю противоположной руки в положении лежа

Упражнения для похудения бедер и ягодиц

  • Приседания. Это универсальное wmnst_bacak упражнение, позволяющее решить проблему похудения бедер и ягодиц одновременно. Выполнять стоит в три подхода по 20 раз.
  • Полуприседания. Присев до половины, тело необходимо задержать в таком положении на 5 секунд. В день выполняется не менее 10 раз.
  • Выпады. Это упражнение корректирует зону галифе, придавая ногам привлекательный вид.
  • Махи. Выполняются махи из положения лежа на боку. Для каждой ноги не менее 15 повторений.

Упражнения для похудения икр

  • Прыжки. Прыжки должны выполняться на носочках, что позволит задействовать и растянуть икроножную мышцу. Можно прибегнуть к помощи скакалки.
  • Приседания на кончиках пальцев.
  • Уперевшись пятками в пол, носками встают на возвышенность и выполняют подъемы туловища на носках.
Похудеть в домашних условиях помогут и такие физические нагрузки, как ходьба, бег или плавание. Если на них не хватает свободного времени, можно отказаться от транспорта во время возвращения домой с работы.
Кстати, для похудения эффективен вечерний бег, а не утренний. Поэтому не стоит терзать не проснувшийся организм с утра и взять за привычку бегать по вечерам!
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