Упражнения для похудения всего тела в домашних условиях без специальных снарядов

Сен 14,2015 / Опубликовал admin / 5 062 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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