Самые эффективные упражнения для похудения ног в домашних условиях

Сен 14,2015 / Опубликовал admin / 2 250 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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To remortgage with bad credit history it is vital to understand which issues will effect you, and how to overcome them by finding a lender or repairing your credit file. Remember: It’s what’s on your file that’s important, so any late payments or other issues that haven’t been registered with a credit reference agency won’t usually matter. The only exceptions to this are when you are applying for a mortgage with your bank, where you may have exceeded on overdrafts or credit cards or had issues with other arrangements like direct debits bouncing etc, and your bank keeps a record of them on your account. These can be things they take into account with their mortgage credit scoring system, but aren’t usually required to report to credit reference agencies so only your bank would know about them. In these instances where your bank may give you a low or medium score because of issues on your account, other lenders outside of that banking group may give you a higher score – Something to keep in mind if you’re struggling to work out why you’ve been declined. Also, it’s often the case where we help customers who have never checked their file and fear the worst, often having buried their heads in the sand, to then go on to find out things aren’t as bad as they thought. Actually, its surprising for a lot of people what is available in terms of bad credit remortgages in the UK, and that there are lenders out there with flexible criteria that still have competitive rates. NOTE: We advise you sign up for all three of Experian, Check My File, and UK Credit Ratings. Each lender uses a different one and often times they show different information. It’ll take an extra 5 minutes but if you’ve had problems and have been declined with a lender before, then it’s very much worth it. You will NOT be penalised or scored any differently for searching your own credit file with these agencies – credit score is only affected by applications for credit. AND – ITS FREE! Sign up for the free trials below and order your reports now. Sign up for your free trials here… Get your credit rating Find a broker… Establish your Loan to value (LTV) Work out the property value and the amount of deposit/equity you’ll have after the new mortgage, to define the LTV. This figure is important because lenders base their criteria around the different LTVs, where those with higher LTVs must have better credit ratings than those with lower LTVs. Customers at 90 usually require good credit scores and clean (or very light) adverse credit, customers at 85 can qualify with lenders with mild adverse credit or severe but historical issues, and customers at 75 or less can often get mortgages with heavy adverse credit issues (depending on how recent they were). Establish affordability The broker must also check the loan you want is within the lenders limits. This is true of any mortgage, not just remortgages for bad credit. They tend to work out based on a multiple of your annual income – a rough guide is 4x. So for a borrower on £50k the max might be £200k, however, certain lenders can offer up to 5x and in special circumstances go above and beyond this. The figures used by lenders changes when it comes to deciding what is and isn’t classed as income – usually the basic salary (or net profit for sole traders/partnerships, or directors salary + dividends if ltd company), is used for the full value. Other income such as overtime, bonuses, other employed income, and state benefits, may either be taken 100, or as a lesser percentage, or not counted at all. Map your credit file to the most appropriate lender The broker will then research all the best remortgage deals for bad credit based on your loan amount and LTV, and work from the top down the list to the first lender that will be most likely to accept your application. Obviously if you have more severe credit history issues then a high street lender with the best deals is unlikely to approve you, so your rate and/or fees are likely to be higher. Don’t let that scare you however – you’d be surprised that the deals tend not to be astronomical and actually are still competitive. If there’s no one that will consider your application due to your credit history at that particular LTV, then be prepared to find more equity/deposit to lower the LTV into a bracket that lenders will consider (this may only be a few depending on your current situation, as lenders at 85 are much more flexible than at 90). The alternative is being patient enough to wait for your credit report to recover over time, as the older the issues are, the less impact they have. Click for a detailed article on How to recover your credit report as quickly as possible. TOP TIP: One of the best things you can do to increase your credit score is to obtain an adverse specific credit card, and spend and repay in full on a monthly basis – this helps to prove you can borrow and live within your means at the same time, and you’ll notice your score improve over the coming weeks and months. There are 2 options here, the first is a standard credit card specifically for those with bad credit, the second is for those who are declined for standard cards and need a guaranteed-acceptance card (usually if you have had more severe and more recent adverse credit). We’d recommend trying for the Aqua card first, then go for the Mastercard if declined. the Card by Aqua here

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    Remortgage with Bad Credit If you are a homeowner and need to raise cash for something – for example, a new car, a holiday or home renovations – a remortgage is an excellent method of releasing capital in an existing property. You can often also obtain a better deal at the same time, making it a win-win situation. However, if you have suffered financial problems since your initial mortgage was obtained, you might find that certain doors are now closed to you, and that might include the door to your current lender. As your circumstances have changed, the fact they gave you your initial mortgage is no guarantee they will agree to offer a remortgage deal. Even if they do, the terms they offer might be less favourable than your current deal. Having an adverse credit score can be an obstacle and present a real challenge to be overcome. If you are in this position take heart, as a bad credit score does not necessarily mean that you’ll be unable to remortgage your property. There are likely to be options available to you. To help you understand the situation, let’s first take a look at why lenders might be unwilling to offer you a remortgage deal. Bad credit calculator Find out if you can get a mortgage with our new calculator. Check here Why Might Lenders Be Unwilling to Remortgage? Most high street lenders will look upon bad credit remortgage applications in the same way they’d consider, and probably turn down, initial mortgage applications from people with bad credit. From a financial standpoint, a history of bad credit or an existing bad credit score is indicative of poor money management skills, and this makes those applicants a high risk for lenders. However, as with most things involving finance, there are a number of truths and myths which can become blurred. The biggest misconception is that the answer to a bad credit remortgage application will always be a resounding ‘no’. In truth, most homeowners will be able to obtain a remortgage deal, even with a number of credit issues on their record, such as: Missed or Late Payment Debt Management Plan Discharged Bankruptcy Defaults (a series of missed payments) County Court Judgments (CCJs) Individual Voluntary Arrangement (IVA) Every case is judged upon its own individual merits, which means we can’t guarantee remortgaging with bad credit will be possible. However, having said that, while each adverse credit event represents a black mark on a person’s credit record and has an impact on their credit score, none of them should be considered an immovable barrier to obtaining a remortgage deal. Can I get a bad credit mortgage? We Can Help Today How does a credit score work? Your credit score is the result of an assessment of financial and other information gathered about you by Experian, Equifax and Callcredit – the three main credit reference agencies that operate in the UK. They get their information from two main sources: other lending companies that have agreed to share data about their customers, and public records. Lending companies share information including how much a customer is in debt to them, how promptly they pay their bills, and if they pay in full, and whether their credit cards are maxed out. The information gathered from public records includes details of adverse credit events such as CCJs, bankruptcies and IVAs, plus information held on the electoral roll. High street lenders interpret this data in line with their own criteria and arrive at a credit score, based on which they will say ‘yes’ or ‘no’ to a remortgage application. If the decision isn’t clear cut, they might say ‘yes’, but charge higher fees and/or a higher rate of interest. They do this for two reasons; to offset what they see as an additional risk and because they know they can, as borrowers with a poor credit rating have fewer options than those with an exemplary record. What is my credit rating? Finding our your credit rating is easy. Find out your credit report Adverse credit events stay on a person’s record for six years, after which they are removed. In the majority of cases, even if the six year period isn’t up yet, the further in the past something is, the less impact it will have on your credit score and therefore on a lender’s decision. However, even after they have ‘dropped off’ the record, if you are asked about certain types of adverse credit event – such as a previous bankruptcy or property repossession – you must declare it. While there are options available to those with an adverse credit score looking to remortgage a property, it is always recommended that you look to improve your credit score wherever possible. How does a credit score work? There are some positive steps you can take that will improve your situation and encourage lenders to look more favourably upon your application. Arguably the most important thing you can do is to improve your credit score. Improving your credit score is a continuous process, not something that can be achieved overnight – you must persevere with it to get results. However, if you are taking the right steps, you will soon begin to see some small improvements. Having a healthy credit score will make a huge difference to your future financial dealings. We always recommend speaking to a qualified adviser with regard to putting together a plan to improve your credit score; however, there are some immediate actions you can take to put your credit rating back on track. These include: Get a copy of your credit report from each of the UK’s three credit reference agencies – Experian, Equifax and Callcredit – and check that the details they hold are correct (they may hold different details, so do get your report from all three, not just one) Regularly update the personal details held on your credit report Make sure you are registered on the electoral roll Keep track of your credit card balances; ideally try to always pay more than the minimum to drive the balance down, and take care not to go over your agreed credit limit Use your calendar to make sure you pay your bills on time and manage your monthly income Cancel all lines of credit that are not in use, such as store cards or ‘just in case’ credit cards (but see below for an alternative option) Build up a positive credit history; for example, if you have a credit card that you don’t use, rather than cancelling it, use it at least once a month, perhaps for buying petrol or groceries – but make sure you pay it off in full every time, don’t build up additional debt Resist the temptation to take out payday loans, as they are considered to be a red flag showing that you cannot manage your finances month to month Moving forward, leave any good debt on your report For more suggestions as to how you can repair your credit rating, check out our page of simple tips. Additional actions to take Something else to bear in mind if any missed payments show on your credit record is whether they were due to events outside of your control. If, for example, your employer went out of business, leaving you financially stranded, then you should contact each credit reference agency and explain what happened. They have the ability to add a note of correction to your credit file explaining the circumstances, which may well mitigate the effect of the default on future credit decisions. There are other things you can do that, while they do not in themselves boost your credit rating, will help you to avoid falling into future difficulties, and perhaps to pay things off faster. For example, take on some freelance work or a second job, or look for a job that pays more or is closer to home (so you save money on commuting). Make sure you aren’t paying more than you need to for things like your mobile phone, cable TV, fuel and broadband, and if you have a gym membership but can’t remember the last time you were there, cancel it. The more you have left after paying your bills, the better your chances of passing the affordability test. What is the affordability test? Every application for a mortgage or a remortgage is subject to an affordability assessment, and this is the case no matter what the credit status of the applicant might be. Potential lenders will look at income versus expenditure, taking everything into account, to arrive at a debt-to-income ratio. Since June 2014 the Financial Conduct Authority’s recommendation is that the debt-to-income ratio should be no higher than 45 for an offer of a mortgage or remortgage to be made. If you want to do a quick, rough calculation to see where you stand, then: make a list of all income you will receive over the year and divide by 12 (if all your income comes in monthly, just add it up) add up all your monthly bills – mortgage, credit card, etc. – then list all your other bills, whether quarterly, annual or whatever; add the monthly cost of these additional bills to your original total divide your monthly expenses by your monthly income and multiply the answer by 100, which will give you your debt-to-income ratio, expressed as a percentage The lower the number, the better. You can lower your debt-to-income ratio by either reducing your debt or increasing your income. What if you can’t wait for your credit score to improve over time? For those in need of a more immediate remortgaging solution, there are specialist lenders who work with applicants with low credit scores, offering deals that cannot be obtained from high street lenders. So if your need is urgent and you are asking yourself, ‘Can I remortgage with bad credit?’ the answer is ‘yes’. Get in touch today for free initial advice and no-obligation quotes from our team of experienced bad credit brokers. How can we help? Just Mortgage Brokers have experience of working with property owners at all levels, from those who are relatively new homeowners to highly experienced landlords with extensive property portfolios. We also have unlimited access to the UK mortgage market and many years of experience of working with a network of bad credit lenders across the country. That means we are not restricted to products from any one particular lender but can work with a diverse range of specialist lenders to secure the remortgage deal you require. This combination of impartiality and unlimited market access gives us the very best chance of obtaining a competitively priced bad credit remortgage. We know exactly where to turn to find a mortgage to suit the particular needs of each and every client, regardless of their credit history. If you have a history of bad credit and are looking to remortgage a property, speak to Just Mortgage Brokers today to get the right deal for you.

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