Упражнения для похудения ляшек за 3 дня: как и сколько заниматься?

Сен 15,2015 / Опубликовал admin / 4 305 Комментария

Многие женщины считают, что жировые отложения в области боков и живота являются куда больше проблемой, чем полные ноги. Однако на деле все выглядит немного иначе. Полные ноги не только выглядят непривлекательно, но еще и становятся отличным местом для залежей целлюлита. Избавиться от последнего гораздо сложнее, чем от того же обвисшего живота.

Вообще, похудев в области живота и боков на пару килограмм, не увидишь того результата, как в случае с ногами. Здесь даже малое изменение веса полностью меняет внешний вид и значительно повышает самооценку.

Упражнения для похудения ляшек за 3 дня в домашних условиях и спортзале

Сбросить вес за столь короткий срок поможет только жесткая диета. Кефирная, гречневая и яблочная монодиеты позволяют за 3-5 дней потерять до 5-ти килограмм веса. Но, увы, на ногах эта потеря не отразится. Скорректировать бедра, ягодицы и икры можно только при помощи физических упражнений.

Похудение при помощи физических упражнений имеет свои преимущества:

  • Legs-400x483Сжигается не только жир, но и укрепляются мышцы. А это позволяет ногам выглядеть не только худее, но и стройнее.
  • Результат, полученные при помощи занятий спортом, сохраняется на долгое время. Похудение при помощи диеты приводит к тому, что сброшенный вес возвращается уже через неделю-две.
  • Регулярно выполняемые упражнения повышают тонус организма, сил становится больше и в общем улучшается самочувствие.
Да, при помощи упражнений моментально худеть не получится, но преимущества данного подхода к вопросу сброса лишнего веса делают этот вариант оптимальным.

Заниматься физическими упражнениями можно как дома, так и в тренажерном зале. В обоих этих случаях комплекс упражнений будет свой.

Упражнения для занятий в спортзале

Упражнение 1

Становая – мертвая тяга станет первым упражнением в деле похудения ляшек. В становой тяге, которая выполняется на прямых ногах, большая нагрузка приходится на тыльную часть stanovaya_tyaga._osobennosti_tehniki_vyipolneniya бедра, конкретно на двуглавую мышцу сгибатель. Так же активно работает бицепс ноги, что позволяет не только худеть, но и прокачивать ножные мышцы.

Становая — мертвая тяга требует небольшого веса, а вот количество повторений приличное, около 20. Всего за одну тренировку стоит выполнять 4-5 сетов по 15-20 повторений, обеспечивая интенсивное жиросжигание.

Упражнение 2

Приседания с гантелями, штангой или на специализированных тренажерах задействуют абсолютно все мышцы ног, равномерно распределяя нагрузку на каждую. Приседания необходимы не только для похудения ляшек, но и ягодиц. Последние после регулярных тренировок приобретут соблазнительные очертания.

Упражнение 3

Для похудения и проработки мышц передней части бедра необходимо выполнять разгибания ног в станке. Упражнение Leg_Extensions относится к изолированным, при помощи других физических нагрузок такого воздействия именно на эти мышцы достигнуть не удастся.

Выполняется упражнение так: ногами зацепляется мягкий валик, выполняется резкий выдох и разгибание ног. На медленном вдохе ноги снова сгибаются и упражнение выполняется заново. Валик станка должен быть настроен на максимальную амплитуду, чтобы добиться более высокой отдачи от мышц.

Упражнение 4:

Это упражнение аналогично предыдущему, но в данном случае в станке производится сгибание ног. При таком подходе работает квадрицепс ноги, что просто необходимо для похудения ляшек.

Выполнение: в положении лежа на лавке тренажера щиколотки ног упираются в мягкий валик. На выдохе ноги сгибаются, важно дотянуть валик как можно ближе к ягодицам. Валик настраивается исходя из индивидуальных параметров тела.

Упражнение 5

Упражнение выполняется так же на станке, суть заключается в сведение и разведении ног. Между прочим, упражнение не 2320167472 только помогает активно сжигать жир внутренней части бедер, но и завоевать мужские взгляды.

Для выполнения упражнения ноги следует закрепить в держателях и настроить сопротивление по личным ощущениям. Разведение ног должно выполняться с усилием, но ни в коем случае не при максимальной нагрузке. Иначе есть риск не накачать мышцы, а просто растянуть те или разорвать.

Упражнения для занятий в домашних условиях

Дома, где нет тренажеров и штанг, так же можно заниматься упражнениями для похудения ног. Здесь главное желание и регулярность выполнения, гарантирующие результат.

Упражнение 1

Приседания. Ежедневно стоит выполнять до 60 приседаний, разделив их на 3 подхода. Приседать стоит правильно – ноги расставлены по ширине, стопы ног друг другу параллельны. Приседать стоит медленно, разводя ноги в коленях. Так активно работают мышцы бедер и ягодиц одновременно.

Упражнение 2

735px-SAM_5578Махи ногами в положении лежа на боку отлично укрепляют внутреннюю поверхность бедра. Голова при упражнении располагается на вытянутой руке. Нога поднимается на счет четыре в вертикальное положение, медленно опускается. Для каждой ноги махи повторяются 10 раз, после чего необходимо еще раз повторить упражнение, поднимая ногу на небольшую высоту.

Упражнение 3

Это разновидность махов, которая выполняется в положении стоя с упором на спинку стула. Расставив ноги на ширине плеч, правую ногу отводят немного влево, а затем машут ей вправо, поднимая на максимальную высоту. Выполняется упражнение медленно, чтобы мышцы успели растянуться. Для каждой ноги выполняется по 10 махов.

Упражнение 4

55b70a00e4007Для выполнения этого упражнения необходимо опуститься на четвереньки, упираясь в пол коленями и локтями. Нога сгибается в колене, отводится в сторону, а затем медленно поднимается вверх. Ноги чередуют, выполняя упражнение для каждой не менее 15 раз.

Многие женщины в погоне за быстрым похудением сочетают физические занятия с обертываниями. Это неправильно и запрещено! Дело в том, что физические упражнения разогревают мышцы и те выделяют большое количество тепловой энергии. Обертывания направлены на нагрев жирового слоя, без допуска воздуха извне. Такое сочетание может привести к перегреву и, как правило, резкому повышению артериального давления!
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