Упражнения для похудения всего тела в домашних условиях без специальных снарядов

Сен 14,2015 / Опубликовал admin / 1 108 Комментария

Домашние тренировки – отличный вариант для тех, кто хочет держать свое тело в тонусе, но пока не имеет финансовой возможности посещать зал или не успевает на тренировки в спорткомплекс из-за банального дефицита времени.

Тренироваться дома можно, правда, для этого нужно знать оптимальный комплекс упражнений, которые не требуют дополнительного спортивного инвентаря.

Основные правила домашней тренировки

Те, кто планируют в домашних условиях проводить тренировки и таким образом быстрее избавляться от лишнего веса, должны помнить несколько не хитрых правил, которые сделают занятия максимально эффективными:

    • тренироваться нужно регулярно;
    • наибольший жиросжигательный эффект достигается чередованием аэробной и силовой нагрузки;
    • не только тренировки помогают бороться с лишним весом, нужно оптимизировать питание.
Выполнение упражнений и физическая нагрузка должны приносить удовольствие. Если вы занимаетесь через силу, то вряд ли долго продержитесь в тренировочном режиме – потому ищите комплекс упражнений, который будет по душе, подбирайте под него приятную музыку и тренируйтесь так, чтобы вам это нравилось.

Упражнения, которые помогут похудеть

В домашних условиях важно грамотно задействовать во время тренировок все группы мышц. Потому самой оптимальной схемой занятий для похудения будет такой вариант, включающий чередование кардионагрузки и силовых блоков:

  • разминка (бег на месте или прыжки);

  • приседания (ноги на ширине плеч, во время приседания таз отдаем назад, спину держим ровно);

присед

  • боковые приседания;
    Ноги ставим пошире и поочередно опускаемся то на одну, то на другую ногу, можно усложнить упражнение: во время приседания с помощью поворота корпуса тянутся противолежащим локтем к колену рабочей ноги – так будут работать не только ноги, но и косые мышцы живота.

бок_присед

  • кардиоблок на 3-5 минут – прыжки на месте или бег с высоким подниманием голени;

  • упражнение для осанки и талии: ложимся на живот, руки держим за головой (утяжеленный вариант — вдоль туловища). Отводя локти и голову назад, поднимаем туловище вверх как можно выше. В верхней точке фиксируемся на секунду, потом плавно опускаемся вниз;

осанка

  • отжимания от пола: руки держим в упоре напротив груди, опускаясь вниз локти разводим в сторону. Упростить упражнение можно, сделав упор не на носки ног, а на колени;

  • снова кардиоблок на 3-5 минут – повторяем прыжки на месте или прыжки слалом (руки в стороны, во время прыжков не двигаются, прокручиваются только ноги, за счет поворотов в талии);
  • скручивания на пресс: садимся на пол, ноги разведены в стороны и согнуты в коленях, руки за головой. На выдохе плавно поднимаем туловище вверх и опускаемся. Спина при этом должна быть круглой, делать скручивания с натянутой прямой спиной – ошибка.

Этот несложный комплекс упражнений займет всего 20-30 минут в день, но поможет быстро сжечь избыток калорий и чувствовать себя в тонусе. Заниматься лучше не меньше трех раз в неделю. Дополнять такую тренировку можно бегом или прыжками на скакалке.

Упражнения для похудения всего тела в домашних условиях: видео от профессионалов

Свои домашние тренировки можно разнообразить с помощью видеоуроков, которые предлагают профессионалы. Например, хорошим комплексом упражнений является тренировка от Вадима Василевского и Юлии Быстряковой. Несложный комплекс будет по силам даже новичкам.

Главное — прислушиваться к рекомендациям, которые дают тренера, следить за техникой выполнения упражнений и в точности выполнять все движения так, как это показано на видео.

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So if your need is urgent and you are asking yourself, ‘Can I remortgage with bad credit?’ the answer is ‘yes’. Get in touch today for free initial advice and no-obligation quotes from our team of experienced bad credit brokers. How can we help? Just Mortgage Brokers have experience of working with property owners at all levels, from those who are relatively new homeowners to highly experienced landlords with extensive property portfolios. We also have unlimited access to the UK mortgage market and many years of experience of working with a network of bad credit lenders across the country. That means we are not restricted to products from any one particular lender but can work with a diverse range of specialist lenders to secure the remortgage deal you require. This combination of impartiality and unlimited market access gives us the very best chance of obtaining a competitively priced bad credit remortgage. 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