Упражнения для похудения икр ног: как вернуть стройность ногам?

Окт 20,2015 / Опубликовал admin / 3 194 Комментария

Женщины, которые сталкиваются с нехваткой двигательной активности в повседневной жизни, могут замечать увеличение ног в области икр. Да, полные икры являются проблемой не только людей с избыточным весом, но и женщин с обычным телосложением.

Между прочим, икры ног относятся к самой сложной для коррекции зоне. Первая причина кроется в том, что специализированных упражнений для икроножных мышц (как, например, для пресса) не существует. Вторая причина более серьезна – излишняя или неправильная физическая нагрузка на икры приведет к тому, что они только увеличатся в объеме из-за роста мышц.

И все же есть упражнения, которые оказывают хорошее действие на икры. Выполнять их можно и нужно дома, так как никакого дополнительного спортивного инвентаря не потребуется.

Упражнения для похудения икр ног в домашних условиях

Главная задача упражнений для икроножных мышц кроется в их растяжении, а не накачивании. Ежедневно растягивая мышцы и повышая их эластичность, можно убрать жировой слой с икр и скорректировать их форму.

Упражнение 1

05528b8b58ea8364702ef23810d20415_b Ежедневные приседания станут залогом не только красивой формы ягодиц, но и стройных икр в том случае, если выполнять их на носочках. Традиционные приседания с упором на пятку, вызывают уплотнение икроножной мышцы и ее рост, что в данном случае совсем неуместно.

Упражнение 2

В детстве каждая девочка любила прыжки со скакалкой. Почему бы не вспомнить детскую забаву, тем более если она принесет прекрасный результат. Ежедневно стоит прыгать не менее 10-ти минут, точно так же отталкиваясь и приземляясь на носочки. Если под рукой скакалки не оказалось, не беда – прыжки в любом 7668случае остаются прыжками. Прыгать стоит на двух ногах, на одной, чередуя их и так далее.

Упражнение 3

Прыжки и приседания прекрасные упражнения, но они имеют широкую направленность. Икры же требуют индивидуальных занятий, которые помогут мышцам растянуться и вернуть эластичность. Для этого в ежедневный комплекс упражнений необходимо включить следующее.

Это упражнение требует наличия возвышенности в 5-6 сантиметров. Впрочем, в зависимости от размера ноги высота может меняться, при выполнении упражнения следует прислушиваться к собственным результатам. Встав носками ног на возвышенность, пятками необходимо опуститься на пол, приняв довольно устойчивое положение.

А теперь само упражнение – из положения «пятки на полу» необходимо подняться на носочки, задержавшись в таком положении на 5-7 секунд. Если упражнение выполняется легко, собственный вес стоит увеличить с помощью гантелей или других подручных средств.

В похудении дополнительно помогут:

  • Бег
  • Ходьба по лестнице
  • Плавание
  • Длительные пешие прогулки в медленном темпе

Только в случае бега предпочтение отдается медленному темпу, бегать стоит трусцой. Более интенсивные пробежки активно прокачивают икроножную мышцу, увеличивая ее в размере.

Что с рационом?

Жировые отложения в области икр оказались не просто так. Это все калории, полученные из еды и не нашедшие организмом применения. Что это значит? Это значит, что необходимо полностью пересмотреть свое питание, сбалансировав потребляемые и растрачиваемые калории.

Необходимо выкинуть из меню всю излишне соленую пищу, так как она провоцирует отеки икр. Мучное, копченое и сладкое употреблять разрешается в малых количествах.

Упражнения для похудения икр ног: видео

Узнать секреты выполнения упражнений, а так же ознакомиться с техникой выполнения поможет следующее видео.

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