Упражнения для быстрого похудения ног и бедер дома и в зале

Сен 13,2015 / Опубликовал admin / 5 783 Комментария

Современная мода диктует новый канон женской красоты, согласно которому как чрезмерная худоба, так и не аппетитная полнота уже никого не впечатляют, а вот красивые, сильные, но стройные ноги – это всегда результат тренировок и грамотно подобранной программы упражнений. Рассмотрим самые действенные и популярные варианты тренировки, которые помогут убрать подкожный жир и сделать ноги стройнее.

Упражнения для быстрого похудения ног и бедер в домашних условиях

В домашних условиях тренироваться сложнее, но для целеустремленных людей нет ничего невозможного. Потому стоит запастись терпением и настойчивостью, выделить для занятий как минимум 20-30 минут ежедневно и регулярно выполнять несколько не хитрых движений.

Первое, самое важное и всем известное упражнение – приседания. Исходное положение – ноги на ширине плеч или чуть шире, спина ровная, руки на поясе. Приседание осуществляется путем медленного опускания таза вниз, одновременно подавая его чуть-чуть назад – как будто садимся на невидимый стульчик.

Air-Squats

Приседать при этом можно не глубоко, доведя бедро до положения параллели с полом. При этом постоянно контролируем положение спины – она должна быть прямой, и не отрываем пятки. Приседать нужно плавно, не роняя таз, чувствуя, как напрягаются мышцы.

Приседания – лучшая нагрузка для четырехглавой мышцы бедра (так называемого квадрицепса) и ягодиц.

Самая сложная и проблемная зона ноги – это внутренняя часть бедра, где чаще откладывается лишний жир, тяжело убираемый тренировками. Хорошее упражнение для этой части ноги – разведение ног в стороны в положении лежа. Исходное положение – лежа на спине поднимаем обе ноги перпендикулярно к полу, поясница прижата к полу (чтобы не перегружать спину, можно принять упор на локти).

развод

Начинаем разводить ноги в стороны, держа стопы горизонтально полу, т.е. натянув носок на себя. Разводить ноги можно не широко – приблизительно на 45 градусов.

Во время выполнения упражнения нужно концентрироваться на мышцах, не болтать ногами в воздухе.

носокА вот с жирком в икроножной зоне помогут подъемы на носок. Простое и легкое упражнение. Исходное положение – ноги на ширине плеч, руки на пояс (или с гантелями). Плавно поднимайтесь на носки, выполняя такое движение, как будто начинаете прыжок, затем так же плавно опускайтесь. Количество повторений каждого упражнения зависит от индивидуальных возможностей тренирующегося: лучше повторять до ощущения легкого жжения в тренируемой зоне, но не до боли. Со временем количество повторений можно увеличить.

Упражнения для быстрого похудения ног и бедер в тренажерном зале

Тренажерный зал дает больше возможностей для тренировки. При этом упражнения могут делиться на две части:

  • базовые (задействующие несколько мышечных групп или суставов);
  • изоляционные (задействующие только одну группу мышц или сустав).

Для похудения чаще рекомендуют базовые упражнения – приседания со штангой, становая тяга на прямых ногах, приседания в тренажере Смитта.

Со_штангой

Быстро сгоняют излишки жирка приседания «плие», выполняемые со штангой или с гантелями, выпады, боковые приседания. Тренажер на разведение-сведение бедра (баттерфляй) тоже может стать хорошим помощником в борьбе с лишними сантиметрами.

Что поможет ускорить процесс похудения?

Стоит помнить, что тем эффективнее и быстрее пойдет процесс похудения, если тренировки будут совмещены с оптимизацией пищевого режима:

  • сокращайте количество потребляемых калорий;
  • следите за углеводами;
  • соблюдайте водный баланс.
Чтобы ноги были стройнее, а сама тренировка проходила легче, начинать занятие нужно с разминки – бега, бега на месте, прыжков. Окончить тренировку ног лучше растяжкой.
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