Упражнения для похудения ног и ляшек для женщин

Окт 15,2015 / Опубликовал admin / 1 764 Комментария

Стройность ног – это один из критериев красоты для женщин, так что чрезмерно полные или рыхлые ноги не ценились никогда. И в наше время, когда каноны красоты заняли разумную позицию в совмещении эстетики и здоровья, привлекательными считаются крепкие ноги без лишних жировых отложений.

Но, увы, такими ножками природа наделила далеко не всех представительниц прекрасной половины человечества, потому природе нужно помочь, отточив свои ножки путем постоянных тренировок и соблюдая режим, позволяющий сохранять тело стройным и здоровым.

Важные факторы, влияющие на стройность ног

Было бы неправильно считать, что только упражнения – залог стройности ног. Нет, ненавистные толстые ляшки (как в простонародье называют верхнюю часть ноги, которая чаще всего подвержена образованию жировых отложений) не исчезнут, если сделать комплекс упражнений. Но заметный результат принесет:

  • регулярное выполнение специального тренировочного комплекса;
  • соблюдение надлежащего пищевого и водного режима;
  • наличие постоянных нагрузок (бег, ходьба, даже обычная работа по дому);
  • готовность и настойчивость в соблюдении всех мер достаточно продолжительное время.

Только в этом случае можно получить положительный эффект, который не только будет заметен, но и закрепится на долгое время.

Не забывайте, что временных мер в борьбе за хорошую фигуру не бывает. Нужно учиться перестраивать свой режим питания и вводить тренировки в распорядок жизни на постоянной основе. А потому нужно учиться относиться к этому не как к мукам, а как к приятному и здоровому времяпровождению. Тогда красивое и здоровое тело будет бонусом к активной и интересной жизни.

Упражнения для похудения ног и ляшек видео

Начиная свои тренировки, направленные на удаление лишнего жира в области ног и бедер, самым разумным будет ознакомиться с советами, которые дают специалисты – опытные фитнес-тренера. Однако посещение спортивного клуба и индивидуальная консультация и тренировка могут быть слишком дорогим удовольствием. Потому можно воспользоваться подсказками из видеоурока.

Например, мы предлагаем познакомиться с записью, на которой представлена весьма интенсивная тренировка для нижней части тела.

Преимущество этого урока в том, что выполнять данный курс можно даже на дому: для занятия не понадобится никакого дополнительного инвентаря.

Ведущая этой видеотренировки не только показывает, что и как нужно делать, но и дает несколько полезных советов по технике выполнения упражнений. Не беда, если не получится сразу повторить весь комплекс – первые тренировки могут проходить в более облегченном ритме: часть упражнений можно выполнить, с остальными внимательно ознакомиться, понять их механику, на какие зоны они воздействуют.

В дальнейшем можно попытаться тренироваться параллельно с видео. Но нужно строго выполнять все рекомендации, чтобы получить желаемый эффект.

Для того, чтобы тренировка была безопасной и полезной, заниматься можно перед зеркалом. Глядя на свое отражение, можно наглядно увидеть, а не просто почувствовать, что и как вы выполняете, какие ошибки допускаете.

Не игнорируйте необходимость разминки и разогрева мышц перед каждым занятием – это тоже важно для достижения желаемого результата.

Выполняйте комплекс регулярно.

Стройные ноги: домашняя тренировка

Даже самыми настойчивыми тренировками очень тяжело достигается локальное похудение – удаление излишка подкожного жира только в одной зоне, не важно – живот это, руки или ноги. Потому первое правило тренировок, направленных на похудение в области ног и бедер – это соблюдение тех же правил, что и для сушки, похудения всего тела в целом: нужна физическая активность, много аэробных упражнений – бега, прыжков, езды на велосипеде, на лыжах, на коньках, подвижных игр – тенниса, бадминтона. Это поможет создать дополнительный дефицит калорий и быстрее убрать излишки жира.

Но есть и упражнения, которые помогут глубже и тщательнее проработать проблемную зону – ноги, бедра, ягодицы.

В первую очередь, это приседания. Все мыслимые варианты и разновидности, которые существуют:

  • обычные приседания или приседания с отягощением (в качестве отягощения можно использовать любой сподручный предмет домашней обстановки или, например, бутылки, наполненные водой);
  • приседания с узкой постановкой ног;
  • приседания в стиле «сумо»;
  • приседания с выпрыгиваниями.
Самое полезное упражнение и самое излюбленное среди девушек – это приседания «сумо», которые, из-за специфической постановки ног, обеспечивают большую нагрузку на внутреннюю поверхность бедра и ягодицы. Но любят это упражнение и профессиональные бодибилдеры.

sumoВыполнять приседания «сумо» следует так: ноги ставим в широкое положение, носки разворачиваем в стороны и плавно опускаемся вниз, удерживая спину прямой, не делая прогиба вперед. В нижней точке бедро должно быть параллельно с полом. Плавно поднимаемся вверх. Можно усложнить это упражнение, удерживая в опущенных руках перед собой какое-то отягощение.

В работе над стройностью ног обязательно пригодятся и другие упражнения: выпады, разножка, упражнения, выполняемые в упоре на руки и колени: отведение ноги в сторону (прямой или согнутой), отведение ноги назад (прямой или согнутой), упражнения, выполняемые из исходного положения лежа на спине: «ножницы», «велосипед».

Рассмотрим упражнение с отведением ноги, выполняемое в упоре на руки и колени. Для его выполнения нужно встать в исходную позицию на пол или гимнастический коврик. Руки прямые, взгляд направлен вперед. Медленно отводите в сторону (или вверх) одну ногу, согнутую в колене. В верхней фазе колено должно быть на уровне таза, бедро и голеностоп — параллельно полу.

Не крутите тазом во время выполнения упражнения – нога должна подниматься концентрированным усилием бедра.

Упражнения для тренажерного зала

В тренажерном зале можно выполнять все упражнения, перечисленные выше и подходящие для домашней тренировки. Также следует добавить движения, которые должны выполняться в тренажере или с помощью специального оборудования:

  • становая тяга (на прямых ногах и классическая);
  • румынская тяга;
  • разгибание и сгибание ног в тренажере;
  • сведение и разведение ног в тренажере (баттерфляй на бедро);
  • приседания со штангой, с гантелями, в тренажере Смитта;
  • выпады.

Рассмотрим становую тягу на прямых ногах – упражнение, выполняемое со штангой или гантелями.

stanovaja-tyagaВстаньте ровно, ноги на ширине плеч, отягощение зафиксируйте в руках перед собой. Не сгибая ноги в коленях и с ровной спиной плавно опустите корпус вперед, штанга или гантели при этом должны как будто катиться по ногам. Взгляд направлен вперед. В нижней фазе упражнения должно чувствоваться отягощение и растяжение в задней поверхности бедра, ягодицах и спине.

Плавно поднимитесь в исходное положение.

Особое внимание можно уделить выпадам, так как они помогают очертить красивый контур задней поверхности бедра, «высушить» проблемную зону, сделать крепкими не только ноги, но и ягодицы.

Чем больше разнообразных выпадов будет в программе тренировок – тем лучше (делайте и классические выпады, и боковые, и с зашагиванием на платформу), только нужно помнить о правильной технике, так как это упражнение может пагубно сказаться на здоровье колен, в особенности если выполнять его с большим отягощением.

Конечно, сжигая лишние сантиметры на бедрах, одних только силовых упражнений в тренажерном зале будет мало. Уделяйте внимание аэробной части тренировки: кардионагрузке в начале и в конце тренировки. После выполнения силовой группы упражнений не забывайте делать растяжку – это поможет сделать мышцы эластичнее, а ноги – привлекательнее.

Групповые занятия, позволяющие быстро похудеть в ляшках

Откорректировать форму и размеры бедер, объем ног помогут и посещения групповых занятий по фитнесу, только выбирать нужно динамичные тренировки. Хорошо подойдет для этих целей интервальная аэробика, степ-аэробика, тай-бо, пауэр-джамп (аэробика на батутах). И все те направления, где будет как можно больше махов руками, прыжков и приседаний.

Самый идеальный вариант – это совмещение интенсивной аэробной групповой тренировки и тренировок с отягощением в тренажерном зале. Так можно будет получить результат, который удивит и вас, и окружающих.
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