Упражнения для похудения рук — видео от фитнес тренера

Сен 14,2015 / Опубликовал admin / 606 Комментария

Большинство как женщин, так и мужчин очень часто комплексует по поводу толстых рук. Это может проявляться не только в большом объеме данной части тела, но и в обвисших частях кожи либо же скоплениях лишних килограмм в местах, которые являются визуально более видны. Именно поэтому для того, чтобы привести в тонус весь организм необходимо начать с самого главного и самого простого одновременно – это ваши руки.

Не стоит думать, что только в спортивном зале можно убрать лишний вес в данной области тела.

Помните, что процесс тренировок – это не только физические упражнения, но также и целый комплекс правильного питания, которого вы обязаны придерживаться, чтобы все получилось. Перед тем, как приступать к занятиям, исследуйте свой организм. Это позволит вам составить правильную программу тренировок, которая подразумевает оптимальное распределение нагрузок.

На сегодняшний день множеством квалифицированных и опытных фитнес тренеров разработано ряд программ и упражнений для похудения рук с гантелями и без. Давайте сейчас разберем две основные категории.

Самые элементарные упражнения для похудения рук без гантель

  1. Отжимания от стены. Это, пожалуй, наиболее простое упражнение, поскольку оно не требует предварительной физической подготовки и доступно для выполнения каждому. Главное здесь — это правильно держать осанку, не прогибаться и не выгибаться.

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Для начала вы можете сгибать локти до угла 45 градусов, однако по мере выполнения и приспособления стоит угол постепенно уменьшать, а длительность выполнения увеличивать. Таким образом, вы будете тренировать не только собственные руки, но и выносливость.
  1. Отжимания от пола. Перейдя к более серьезным и требующим усилий упражнениям, стоит уделить внимание и силы традиционным отжиманиям. Техника исполнения такая же, однако здесь лучше сфокусироваться на времени. Отжимайтесь медленно (темп выберите сами, отталкиваясь от уровня собственной физической подготвки), чтобы возникло ощущение тяжести в мышцах рук.

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При правильном выполенении вы не только сможете подкачать руки, но и также нижний пресс, поскольку в данном упражнении задействованы две выше указанные групы мышц.

Следует сделать несколько подходов, наиболее оптимальное их количество – 3. Перерывы между отжиманиями должны составлять не более 5 минут.

  • Имитация боксерских ударов. Очень полезное упражнение для тех, кто хочет развить быстроту реакции. Для этого представьте, что вы на боксерском ринге и пытайтесь как можно скорее и сильнее нанести удар противнику. Разумеется, противник у вас, как собственно и ринг, воображаемые.

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Чем быстрее вы будете двигать руками, тем быстрее почувствуете усталость, однако это и есть именно тот момент, после которого ваши мышцы начнут интенсивно качаться.

Поэтому помните, что даже если уже нет сил перебирать руками, лучше выжмите из себя последнюю энергию, но дойдите до конца. А затем можете немного передохнуть, в среднем 5-7 минут после такого интенсивного упражнения.

  • Сжимание рук напротив груди. Данный вид тренировок не только укрепит ваши руки, но и также грудную клетку. Ладошки следует сжимать как можно сильнее, чтобы ощущать напряжение в области плеч и груди. Таким образом, вы будете подтягивать и приводить мышцы в тонус.

Two young women meditating with hands joined

Что касается времени исполнения, то лучше всего сжимать руки 1 минуту. Это будет сложно по началу, однако принесет хороший результат. Попробуйте сделать 4-5 подходов, интервал перерывов которых будет составлять 90 секунд.

Упражнения для похудения рук с гантелями

Если же вы хотите получить эффект более быстро и минимизировать затраты времени, тогда можно привлечь гантели. В данном случае вам придется напрягаться больше, но времени уйдет меньше. Для начала выберите себе наиболее подходящие гантели. При выборе следует учитывать не только их вес, но и форму. Только после этого приступайте к самому главному – упражнениям!

  • Поднятие и опускание гантель. Для этого возьмите гантели в две руки и одновременно поднимайте и опускайте их. При этом вы будете чувствовать напряжение во внешней стороне ваших рук, а также в плечах. Вес гантель определите самостоятельно, однако по умолчанию обычно используются гантели по 1 кг.

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  • Разведение рук по сторонам. Упражнение, похожее на предыдущее, только руки уже нужно поднимать и опускать в разные стороны. Здесь задействуются другие группы мышц. Такой процесс должен длиться около 1 минуты, но опять же таки смотрите на свое состояние!
Помните, что два выше описанных упражнения можно выполнять как с согнутыми, так и с прямыми руками! Для достижения более красивого эффекта следует принять оба варианта.
  • Отведение рук назад. Для этого выпрямите спину и медленно одновременно или поочередно отводите обе руки назад. Угол отведения выберите сами. Для фиксации положения следует немного задержать их в воздухе. А потом можно дальше продолжить упражнение.
Сделайте несколько подходов по 2-3 минуты.
  • Мельница. Это обычное упражнение «мельница», только с гантелями. Ноги для этого нужно поставить широко, а наклон сделать как можно ниже. Выполняя махи руками, следите за скоростью. Она не должна быть высокой, чтобы не нанести повреждения мышцам.
Все упражнения с гантелями требуют максимальной осторожности! Будьте всегда внимательны!

Эффективные упражнения для похудения рук видео обзор

Для того, чтобы лучше и полезнее усвоить всю описанную информацию, давайте посмотрим как это все применить на практике.

Не стоит ограничиваться только теми упражнениями, которые перечислены в статье, существует ряд других тренировок, и вы можете также их комбинировать для улучшения собственного результата.

Все упражнения выполняйте в удобном месте, поскольку они требуют достаточного пространства и комфорта. Будьте внимательны к собственному телу, не делайте сверх своих способностей. Хороших результатов вам!

 

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