Упражнения на фитболе для похудения после родов от фитнес-тренера

Сен 14,2015 / Опубликовал admin / 4 259 Комментария

Portrait of a young woman exercising with a fitness ballВо время беременности большинство женщин поправляется. Естественным желанием для них является быстрое похудение после родов.Но в погоне за красивой фигурой и быстрым сбросом веса мамочки забывают о колоссальной нагрузке, которую испытывают их мышцы и спина.

Фитбол поможет похудеть и укрепить мышцы

Для укрепления мышц и активного похудения необходимо выполнять специальные упражнения с фитболом. Он прекрасно подходит для этой цели: проработаются все глубокие мышцы, вы сможете правильно растянуть свой позвоночник и избавить себя от болей в пояснице и спине. Кроме того, упражнения на фитболе позволят в кратчайшие сроки восстановить утраченный тонус тазовых мышц.

Небольшой совет: если ваши роды были естественными, без хирургического вмешательства, то приступать к выполнению упражнений вы можете на 3-4 день после родов. Если было кесарево сечение, то 30-35 дней категорически запрещено давать любые физические нагрузки.

Упражнения на фитболе для похудения после родов

Упражнений с фитболом очень много, мы предлагаем вашему вниманию наиболее эффективные. Каждое упражнение делайте в 3-4 подхода по 12-18 раз. 

Перерыв между подходами не должен превышать 20 секунд — в этом кроется секрет быстрого похудания. Этакая облегченная версия кросс-фита на фитболе для родившей женщины.

1. Прыжки

На первый взгляд эти простые и немного смешные действия на деле оказываются невероятно полезными для ног. Следует сесть на фитбол, спину держите прямо, ноги согнуты под прямым углом. Прыгайте на фитболе, не отрывая от него попу. Вы достаточно быстро почувствуете напряжение в бедрах.3

2. Повороты

После прыжков можно переходить к поворотам на мяче. Это упражнение поможет привести в норму ваши мышцы животика. Сядьте на мяч, разведите в стороны ноги, руки поставьте
за голову, спину держите прямой. Теперь выполняйте повороты корпусом влево вправо.

3. Упражнение для красивой попы

Это простое упражнение позволит вам в максимально сжатые сроки укрепить ягодичные мышцы и сделать попу красивой. Для его выполнения вам следует лечь спиной на пол, руки поместите под голову, а ножки положите на фитбол. 

Следите за тем, чтобы между коленями был прямой угол. Поднимайте попу и опускайте ее на мяч, не забывая напрягать ягодицы.

4. Для красивой талии

Исходное положение должно быть таким же, как и в упражнении для попы. Вам нужно поработать руками: левым локтем следует потянуться к правой коленке, и наоборот — правым локотком к левой коленке.

15. Для укрепления спины

Необходимо лечь на фитбол животом, упереться в пол носочками ног, ручки поместить за голову, разведя в сторону локти. Ваш таз и ноги должны остаться в неподвижном состоянии, а плечи необходимо поднимать над фитболом как можно выше, при этом ваша спинка будет немного прогибаться.

Этот комплекс простых упражнений на фитболе поможет вам быстро восстановить фигуру после родов.

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