Упражнения на тренажерах для девушек для похудения и создания красивых форм

Сен 14,2015 / Опубликовал admin / 6 175 Комментария

Силовая тренировка – это важный элемент нагрузки, которую необходимо получать тем, кто худеет.

Решить вопрос с лишним весом только с помощью регулярных занятий в тренажерном зале нельзя, нужно создать дефицит калорий и в еде, но грамотный комплекс силовых упражнений поможет отточить фигуру и сделать формы красивыми и привлекательными.

Упражнения на тренажерах для девушек для похудения для начинающих

Первые месяцы занятий в тренажерном зале для девушек обычно представляют комплекс общей физической нагрузки.

В одну тренировку могут быть включены упражнения на все группы мышц, выполняемые с небольшим весом. Обязательно нужно выполнять разминку перед началом тренировки и делать большой кардиоблок в конце занятий – уставший организм быстрее сжигает жир.

Нужно знать, что тренировка в зале обычно строится по принципу от самых крупных мышц к меньшим. Так, порядок нагрузок должен быть следующим:

  • упражнение на ноги;
  • упражнение на мышцы спины;
  • тренировка мышц груди;
  • упражнения для рук.

Если главная цель посещения тренажерного зала – это похудение, то процесс пойдет быстрее, если совмещать силовые упражнения и кардионагрузку.

После двух-трех упражнений можно включать пятиминутную пробежку на беговой дорожке, прыжки со скакалкой, прыжки на батуте.

Самые эффективные упражнения

Для сжигания жира нужно обеспечить высокую энергозатрату, а тем больше усилий тратит организм, чем сложнее движение, которое вы выполняете.

Упражнения, задействующие несколько мышечных групп и суставов (так называемые базовые), гораздо выше по энергозатрате, чем изоляционные – упражнения, в которых работает только одна мышечная группа.

Кроме того, очень эффективными считаются все мыслимые разновидности приседаний – с гантелями, в тренажерах, со штангой. Даже при небольшой нагрузке у многих регистрируется повышение пульса, как при интенсивной кардионагрузке, а это тоже сказывается на процесс сжигания жира.

Таким образом, для того, чтобы похудеть, девушкам в тренажерном зале лучше сосредоточиться на выполнении таких упражнений:

  • приседания (со штангой, в тренажере Смитта, ассиметричные и боковые);

приседания

  • выпады (с гантелями или в тренажере Смитта);

  • становая тяга на прямых ногах, румынская тяга;

romanian

  • гиперэкстензия в тренажере;

  • жим гантелей лежа, разведение гантелей;

жим

  • подъем на бицепс (гантели или штанга).

бицепс

Важные нюансы для тренировки для похудения

Половина успеха в тренажерном зале для тех, кто хочет похудеть, не только в правильном составлении программы упражнений, но и в соблюдении других нюансов.

Нужно обращать внимание и на количество отдыха между подходами – для тех, кто худеет, отдых должен быть коротким: если вы успеваете восстановить дыхание, то можно урезать его и до 30 секунд. Но в любом случае отдых должен длиться не дольше, чем полторы минуты.

Важно выбрать правильный вес для работы – не хватайте сразу самые тяжелые гантели. Вес может быть такой, чтобы вы чувствовали отягощение, но могли выполнить упражнение с правильной техникой минимум 10-15 раз.

Упражнения на тренажерах для девушек для похудения видео

Чтобы занятия в спортзале приносили больше эффекта, можно воспользоваться подсказками от квалифицированных тренеров. Например, из видеоуроков.

Предлагаем познакомиться с видео, в котором опытный спортсмен и его прекрасная помощница подробно рассказывают о том, как правильно тренироваться, и наглядно показывают выполнение нескольких базовых упражнений.

Видео пригодится новичкам, которые делают первые шаги в спорте и формировании фигуры своей мечты.

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