Упражнения для похудения спины и рук в зале и дома

Окт 15,2015 / Опубликовал admin / 3 497 Комментария

В человеческом организме жир откладывается неравномерно и так же неравномерно расходуется при последующем похудении, при этом многие считают, что проблемными зонами человеческого тела являются живот или бедра. Нет, тут жир убрать значительно проще, чем со спины или рук.

Для того, чтобы сформировать красивую фигуру и откорректировать зоны с чрезмерными жировыми отложениями, в программу своих тренировок нужно включить упражнения, направленные сугубо на проработку проблемных зон.

Упражнения для похудения спины и рук в домашних условиях

Для занятий в домашних условиях может понадобиться следующее:

  • гимнастический коврик;
  • свободное место для тренировки (чтобы можно было свободно выполнять махи руками и ногами);
  • гантели (для домашней тренировки может подойти и другой вид отягощения – книги, пластиковые бутылки с водой и т.п.).
Как всегда, тренировку нужно начать с разминки. Для этого можно попрыгать на скакалке или просто на месте, побегать на месте, поделать интенсивные махи руками и ногами, чтобы размять суставы, обеспечить приток крови к мышцам. Затем можно переходить к упражнениям.

Первое движение выполняется из исходного положения лежа на коврике на животе. Руки можно вытянуть вперед или заложить за голову (только не давите на затылок). Ноги свободно расставлены, носки вытянуты. Путем напряжения в пояснице и прогибая спину, одновременно оторвите от пола ноги и грудной отдел корпуса. Ноги должны оставаться прямыми, взгляд должен быть направлен вперед.

Зафиксируйтесь в верхней фазе на пару секунд и плавно опуститесь вниз.

подъем

Важно, чтобы движение выполнялось плавно, а нагрузка четко концентрировалась в поясничном отделе, но при этом не возникало ощущение резкой боли.

Есть различные вариации этого упражнения – когда отрываются только руки или только ноги, когда поочередно поднимаются вверх разноименная рука и нога (например, левая рука и правая нога, и наоборот).

Выполняйте 6-10 повторов, потом можно отдохнуть. Выполняйте все разновидности этого упражнения для достижения скорейшего эффекта.

мельницаСогнать жир со спины поможет и упражнение «мельница». Исходное положение – стоя, ноги пошире, руки расставив в стороны. Наклоняя корпус вперед, делайте поочередные повороты с касанием разноименной руки к ноге – правой рукой тянитесь к левой ноге, левой рукой – к правой ноге. Руки при этом должны оставаться прямыми.

Стройность рук помогут обеспечить упражнения с гантелями (или с тем отягощением, которое есть под рукой). Для этого можно выполнять разноплановые движения:

  • подъем гантелей на бицепс;
  • разведение рук с гантелями в стороны;
  • подъем рук с гантелями вперед;
  • разведение рук с гантелями перед собой (помогает и руки укрепить, и мышцы груди).

Полезными при этом будут и обычные отжимания.

Правильная техника отжимания подразумевает, что спина все время остается идеально прямой (не отставляйте таз назад и не проваливайте живот), упор руками на уровне груди, во время опускания вниз локти разводятся в стороны, опускаться нужно как можно ниже, почти до касания грудью пола.

Если во время отжимания локти будут двигаться вдоль туловища, так получится больше проработать руки сзади (в районе трицепса), но такое движение выполнять будет сложнее.

Если отжиматься из обычного положения трудно, можно начать с отжимания от стены. Или отжиматься от пола, приняв упор не на ноги, а на колени.

Упражнения для похудения спины и рук в тренажерном зале

Тренирующимся в спортзале проработать проблемные зоны не составит труда. Так, спина будет заметно стройнее, если больше уделять внимания таким упражнениям:гиперэкстензия

  • подтягивания на турнике;
  • тяга штанги в наклоне;
  • тяга штанги в наклоне обратным хватом;
  • становая тяга;
  • гиперэкстензия в тренажере.

Стоит знать, что если вы хотите убрать объемы, лучше делать большое количество повторений с небольшим весом. Либо можно начать выполнять упражнение с большим весом (что составит 80% от вашего максимального рабочего веса), а потом его понижать в каждом из подходов, понижая сопротивление.

Для рук, их силы и красоты, будут полезны следующие упражнения:

  • подъем штанги (или гантелей) на бицепс стоя;
  • жим штанги узким хватом лежа;
  • отжимания на брусьях;
  • французский жим;
  • разведение рук с гантелями в стороны;
  • подъем рук с гантелями вперед.

Хорошей стратегией тренировки для работы над такими проблемными зонами, как спина и руки, будет тренировка сетами – когда одновременно выполняется не одно упражнение, а сразу несколько поочередно. Например, один подход становой тяги на прямых ногах, один подход гиперэкстензии, потом снова возвращаемся к штанге. Перерывов между подходами нет, либо они сокращены до минимума.

Не забывайте, что эффективной сушке способствует активное задействование кардионагрузки, потому начинайте и заканчивайте тренировку бегом на беговой дорожке, прыжками на скакалке и т.п.

Полезные советы и рекомендации

Важно помнить, что даже с помощью специальных упражнений локальное похудение достигается с большим трудом, а в некоторых случаях и вовсе невозможно. Потому, если вы ставите себе цель похудеть в области спины или рук, нужно задуматься о мерах, которые помогут сбросить вес в целом: сокращении количества потребляемых калорий и углеводов, увеличении количества физической активности.

Не стоит ждать быстрых результатов. Однако через несколько месяцев настойчивых тренировок и соблюдения грамотного рациона можно будет порадоваться заметному прогрессу и формированию стройного и гибкого силуэта.

Руки и спина похудеют быстрее, если вы будете регулярно:

  • ходить пешком, расходуя лишние калории;
  • выполнять как можно больше поворотов корпусом и скручиваний (даже во время бытовой работы, не только на тренировке);
  • вносить разнообразие в программу своих тренировок танцами или другой кардионагрузкой: ездой на велосипеде, прыжками на батуте.
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