Упражнения для похудения с гантелями для женщин и девушек

Окт 4,2015 / Опубликовал admin / 1 534 Комментария

Гантели – элементарный спортивный снаряд, который найдется в любом доме и уж точно будет в наличии в любом тренажерном зале. С их помощью эффективность любого занятия возрастает в разы, а вариантов упражнений с ними огромнейшее количество.

При этом упражнения с гантелями обязательно должны присутствовать в программе тренировок как начинающих, так и опытных спортсменов – это помогает:

  • приобрести здоровый мышечный тонус;
  • сформировать красивую фигуру;
  • сжечь максимум калорий, что позволит быстро похудеть.

Разминка

Перед началом любой тренировки нужно выполнять разминку. Обычно это короткий кардиоблок с прыжками, бегом или интенсивной ходьбой. Цель этого тренировочного блока – разогреть тело, обеспечить приток крови к мышцам и суставам.

Перед началом работы с гантелями нужно особенно тщательно размять суставы, так как работа с отягощением может быть опасна для коленей, локтей, запястий. Так что помимо бега или ходьбы, прыжков или другой кардионагрузки, нужно еще поделать интенсивные махи руками и ногами, прокручивание корпуса в разные стороны, повороты и наклоны. Не лишней будет и легкая растяжка.

Некоторые предпочитают и разминку проводить с гантелями, выбрав для отягощения какой-то совсем незначительный вес – 0,5 или 1 кг.

Упражнения для ног и ягодиц

Традиционно тренировка начинается с упражнений для ног и ягодиц.

С гантелями можно выполнять огромное количество различных движений, которые позволят проработать внутреннюю, внешнюю, заднюю и переднюю поверхность бедра, сделать ноги стройнее, а ягодицам предать крепкую, круглую форму.

Самые популярные упражнения:

  • приседания с гантелями («плие» или «сумо», с разной постановкой ног, с подъемом рук и ног, с выпрыгиваниями);
  • мертвая тяга на прямых ногах (а также румынская тяга или становая тяга с гантелями);
  • выпады (обычные, разножка, на платформу, боковые и все другие разновидности);
  • ягодичный мостик (с упором в пол или в лавку).

мостик

Элементарный минимум, который следует выполнять для того, чтобы быстрее добиться похудения в проблемных зонах или всего организма – это приседания «плие» и выпады.

«Плие» — именно женский вариант приседаний, так как постановка ног в этом упражнении (когда ноги расставлены довольно широко, а стопы развернуты наружу) позволяет сместить нагрузку на ягодицы и внутреннюю поверхность бедра, что является самой сложной зоной женского тела и почти всегда нуждается в корректировке.

плие

Подобные приседания выполняются с гантелей, которую тренирующийся держит в опущенных руках перед собой. При этом возникает большое желание скруглить спину – этого делать категорически нельзя! Спина ровная, взгляд направлен вперед.

Плавно опускайтесь тазом вниз до тех пор, пока бедро не станет параллельно полу, затем плавно поднимайтесь вверх. Гантель даст дополнительное отягощение, а значит позволит глубже проработать мышцы ног.

Выпады – еще одно любимое упражнение для прекрасной половины человечества. Выпады позволяют сделать ягодицы упругими, а также красиво очертить мышцы задней части бедра, укрепить мышцы передней поверхности бедра.

выпадыВыполняются они так: одной ногой нужно шагнуть как можно дальше вперед и плавно опустить таз вниз, как будто опускаетесь на одно колено. Колено задней ноги при этом не должно касаться пола, но должно быть как можно ниже. Колено передней ноги не должно выходить за стопу – т.е. не нужно наклоняться корпусом вперед, наваливаясь на переднюю ногу.

Гантели нужно держать в обеих руках, свободно свисающих вдоль тела, или (если вес небольшой и так удобно) можно поставить руки с гантелями на пояс.

Упражнения для рук и груди

Несмотря на то, что упражнения с гантелями для рук и груди сжигают меньше калорий, чем приседания и тренировка ног, они тоже должны быть частью программы, чтобы сформировать гармонично развитое тело.

Вопреки распространенным женским страхам, что подъемом гантели на бицепс они могут «перекачаться», такая тренировка направлена не на рост мышечной массы, а на сокращение количества подкожного жира, подтягивание контура рук, верхней части тела.

Полезной нагрузкой для рук и груди станет:

  • разведение гантелей в положении лежа;
  • подъем гантели на бицепс;
  • попеременный подъем рук вперед и в стороны с гантелями.

Разведение гантелей в положении лежа (или «разводка») – хорошая тренировка для грудных мышц.

разводка

Упражнение выполняется лежа на лавке. Руки вытянуты перед собой и чуть-чуть согнуты в локтях. Плавно разводим руки в стороны, а потом возвращаем в исходное положение. Со стороны это должно смотреться так, как будто вы пытаетесь обнять небольшую бочку или ствол дерева.

Это упражнение особенно полезно тем, кто борется с неаппетитными складочками жира в районе подмышек.

Подъем рук в стороны и вперед с гантелями поможет укрепить плечи, подтянуть кожу на внутренней части руки.

гантели_в_сторону

Исходное положение – тело ровно, ноги на ширине плеч, руки свободно опущены вниз. Плавно поднимайте руки вперед до параллели с полом, затем опускайте вниз, повторите движение, поднимая руки в сторону.

И самое простое, всем знакомое движение – подъем на бицепс. Лучше поднимать руки поочередно – то правую, то левую, хотя можно и одновременно.

бицепс2

В исходном положении руки должны свободно свисать вдоль тела. Сгибая руку в локте, подтягивайте гантель к плечу, одновременно разворачивая кисть ладонью вовнутрь. Не забывайте, что рука при этом не должна двигаться вперед-назад, подъем гантели выполняется только усилием бицепса.

Как определить оптимальный вес гантели для тренировки?

Начинать тренировки нужно с самого минимального веса. В работе с гантелями не работает принцип «чем больше – тем лучше», скорее, наоборот, с меньшим весом можно обеспечить более грамотное выполнение движения, что в свою очередь принесет больший результат, чем не правильно выполненное упражнение, но с большим весов.

Постепенно повышайте вес отягощения – так будет больше прогресса в занятиях.

Вес гантели подбирайте по ощущениям – чтобы ощущать тяжесть, но не непомерно высокую нагрузку.

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