Самые эффективные упражнения для похудения ног в домашних условиях

Сен 14,2015 / Опубликовал admin / 4 814 Комментария

На сегодняшний день довольно распространенным мнением является то, что только спортзал способен помочь в достижении красивого и привлекательного тела. А поскольку все женщины мечтают иметь стройные и подкачанные ноги, большинство из них сразу же покупает себе годовой абонемент и истощает свое тело тренажерами.

Однако запомните, дорогие женщины, вы можете сделать свои ноги и все свое тело подкачанным без спортивных снарядов.

Поэтому давайте узнаем как сделать так, чтобы не тратить лишние деньги на абонемент и максимально эффективно использовать собственное время для получения долгожданного результата.

Комплекс базовых упражнений для похудения ног

 Разминка – это то, без чего категорически запрещается делать любые упражнения! 

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В качестве разминки вы можете использовать такие упражнения как наклоны туловища, махи правой и левой ногой, различные растяжки.

Главное – это делать все, что приведет ваши мышцы в тонус и подготовит к более серьезным нагрузкам. Проблем с разминкой у вас не должно возникнуть.
К базовым упражнениям для похудения ног относится шпагат. Однако не стоит пугаться. Понятно, что не у всех получится сразу сесть на шпагат, и это вполне нормально. Однако не стоит сразу переходить к другому упражнению, ведь суть шпагата состоит в том, чтобы растягивать внутренние мышцы ног и бедер как можно максимально.
Если выполнять данное упражнение постепенно, чувствуя постоянную среднюю нагрузку, то через несколько недель вы достигнете желаемого результата.

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  • Приседания. Данный вид нагрузки полностью направлен на сжигание жира и подкачивание как внешних, так и внутренних мышц. При выполнении следите, чтоб ваши ноги были на ширине плеч, а руки лежали вдоль тела. Приседать стоит медленно, поскольку быстрый темп только повредит мышцы.
    Следите за дыханием: вдыхать можно только через нос, а выдыхать через рот.

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  • Выпады – отличный способ, чтобы сбросить лишние килограммы на бедрах. Здесь следует помнить о том, чтобы спина всегда была ровной (таким образом вы правильно сможете распределить нагрузку). Когда поочередно будете выдвигать ступни вперед, следите за углом (90 градусов).
    В среднем данное упражнение рекомендуется делать по 20 раз на каждую ногу.

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  • Приседания на широких ногах – это специфические приседания, при которых ваши ноги должны быть широко расставлены. Носки должны смотреть вперед. В такой позиции пробуйте медленно приседать, при этом следите, чтобы колени не выходили за воображаемую грань соприкосновения со ступнями.
    Для правильности упражнения надо делать полный присед, который с первого раза у вас точно не получится.
    Только постепенно приседая, постепенно увеличивая амплитуду, вы сможете уже за несколько упражнений достигнуть правильного результата.

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Помните, что эти базовые тренировки в среднем должны у вас занимать 40-50 минут. Не рекомендуется делать длинные перерывы, поскольку в таком случае ваше тело расслабится, и его нужно будет опять приводить в требуемую кондицию.

Упражнения для похудения ног в позиции лежа

После базового комплекса идет другой вид упражнений, которые нужно выполнять лежа на каремате или подстилке. Желательно выберите такую поверхность, чтобы было удобно для частей тела с мягкой кожей (колени, бедра, локти).

Для чего нужно выполнять упражнения в позиции лежа? Только для того, чтобы распределить нагрузку на другие группы мышц, принять иное положение тела.

Помните, что очень важно варьировать занятия, поскольку это позволяет развивать те мышцы, которые еще не были задействованы.
  • Подъем ноги. Для этого лягте на бок и рукой подоприте голову. Другую руку положите на верхнюю ногу, а нижней ногой попытайтесь сделать подъем. Это не совсем привычная и удобная позиция, однако она более эффективна для похудения ног. Сделав 20-30 раз, поменяйте ноги и повторите все точно в такой же последовательности, однако теперь поднимая другую ногу.

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  • Подъем ноги лежа на спине. Для этого лягте на спину, а руки подложите под ягодицы. Поочередно поднимайте правую и левую ногу. Однако высота подъема не должна быть большой, поскольку чем она меньше, тем сложнее выполнять упражнение.
    Делайте до тех пор, пока ваши ноги и нижняя часть живота будут выдерживать нагрузки. Затем через 1-2 минуты лягте на живот и потянитесь, чтобы мышцы не забивались.

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  • Подъем обеих ног одновременно. Для данного упражнения примите исходную позицию такую же, как и в предыдущем. Однако теперь приподнимите две ноги одновременно и так держите.
    Высота от ваших ног к полу в среднем должна быть 30-35 см.
    Двигать частями тела или шевелиться запрещается. Если вы правильное все делаете, то ощутите тяжесть в верхних мышцах ног и в нижнем прессе. Таким образом, вы сразу же прокачаете две группы мышц.

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Основные рекомендации по выполнению упражнений

Помните, что первый и второй сет упражнений должны выполняться вместе, то есть в один день, за одну тренировку. При этом сначала следует заняться базовыми растяжками, а затем уже приступать к упражнениям в позиции лежа.

Что следует помнить:

  •  Пить воду, кушать, жевать жвачку – категорически запрещается. Никогда не допускайте этого, поскольку вы приносите вред своему организму, который уже настроен на физические нагрузки, а не на прием пищи.
  •  Слушать музыку, смотреть фильмы или видео – можно! Лучше всего слушать либо смотреть то, что не будет перегружать ваш мозг дополнительной информацией. Выберите что-то из развлекательной тематики, что-то смешное.
  •  Прерывать упражнение – запрещается. Не допускайте прерывания, например, приседаний на полпути. Даже, если вам кто-то важный звонит! Таким образом, вы будете наносить вред телу, заставляя его переносить «мини-стресс».
  •  Не перерабатывайте!

Не стоит делать больше возможного. Обычно этим болеют новички, которые только приступили к упражнениям и думают, что сегодня они сделают в 10 раз больше нормы. Помните, что задавая томительный темп изначально, вы должны будете его поддерживать и увеличивать с каждой тренировкой. Поэтому подумайте, сможете ли вы пойти на такое. Если нет, тогда начинайте постепенно все делать.

Окончание тренировки

Когда вы уже почти закончили со всеми упражнениями, следует немного замедлить темп, чтобы организм постепенно приспособился к привычному ему режиму. Для этого следует сделать несколько растяжек, которые вы использовали для разминки.

Помните, что завершение тренировки – это приведение вашего тела в спокойствие, подготовка к отдыху.

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Обязательно обратите внимание на то, чтобы стабилизировать сердцебиение. Даже будет лучше, если вы посчитаете количество ударов. И будете это делать после каждой тренировке, поскольку сможете следить за состоянием своего организма и выбирать оптимальный план тренировок.

Для того, чтобы после длительных и сильных нагрузок ваши мышцы не забивались, а красиво приходили в тонус, обязательно потяните их. Это может быть растяжка нижнего пресса, внешней или внутренней стороны бедра. Однако здесь уже не стоит акцентировать внимание на физических нагрузках.

Выполняя данный комплекс упражнений ежедневно, результат придет очень быстро!
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