Эффективные упражнения для похудения ляшек за неделю от фитнес-тренера

Сен 9,2015 / Опубликовал admin / 4 431 Комментария

Какая зона на женском теле является самой проблемной? Конечно же, это ляшки. Причина лежит в своеобразности того, как устроено тело женщины. Именно поэтому большое количество представителей слабого пола пытается очень интенсивно бороться с лишними килограммами, которые делают их ляшки менее привлекательными для мужчин.

Базовые упражнения для похудения ляшек (1-3 день занятий)

Если вы никогда раньше не занимались физическими упражнениями, тогда следует начать с:

    • Разогрев тела – сделайте базовую зарядку, чтобы немного разогреть мышцы тела и подготовить его к физическим нагрузкам.
  • Выпады вперед

Без заголовка

При выполнении данного упражнения следует всегда уделять внимание спине (она должна быть ровной). Угол, под которым нужно сгибать ноги, равен 90 градусам.

  • Выпады назад

Без заголовка

Система выполнения упражнения такая же, только ноги нужно отводить назад, а не вперед. Вы должны чувствовать нагрузку на ягодицы и внешнюю часть бедра.

  • Приседания

Без заголовка

Желательно руки держать впереди, чтобы сохранять баланс тела и немного прибавить нагрузку на перед. Ноги поставьте на ширине плеч, при приседании пятки запрещается отрывать от пола. Следите за спиной, нагрузка должна ложиться на ягодицы и бедра одновременно. Если вы раньше никогда не делали приседания, не стоит первый раз перегружать себя. Сделайте лучше 20 медленных приседаний, отдохните и потом еще один сет.

 

Желательно делать перерывы между любыми упражнениями не более чем 5 минут. Пить воду, кушать во время перерыва строго запрещается. Также желательно не употреблять ничего перед самым началом вашей тренировки и после. Всегда сохраняйте временный интервал.

Упражнения для похудения ляшек за неделю (3-7 день занятий)

После практики базовых упражнений ваш организм должен быть готов к переходу на более физически сложный уровень, который будет отличаться большей продуктивностью и, соответственно, эффектом.

  • Поднятие ноги вверх

Без заголовка

Для этого подстелите себе что-то, однако поверхность не должна быть слишком мягкой. Сначала поднимайте правую ногу вверх, а затем левую, Приблизительный временный интервал между упражнениями на две ноги – 3 минуты. Само упражнение должно длиться 3-4 минуты. Вы можете не только поднимать и опускать ногу, но и на некоторое время ее задерживать в высоте, чтобы лучше прочувствовать нагрузку на внешнюю сторону бедра и ляшек.

  • Глубокие приседания

Без заголовка

Данное упражнение очень полезно для внутренней стороны бедра. По началу вам будет достаточно сложно, поэтому можно его выполнять прислонившись к стене, чтобы ощущать определенную опору. А затем выходить на самостоятельны приседания.

Помните, что все упражнения нужно выполнять комплексно. Желательно уделять этому как минимум час. А лучше всего – 45 минут с утра и столько же вечером. Тогда вы сможете получить результат намного раньше.

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