Упражнения с обручем для похудения живота: как правильно заниматься?

Окт 20,2015 / Опубликовал admin / 4 520 Комментария

Быстро сбросить лишние килограммы в области живота очень сложно, с запасами жира отсюда организм расстается крайне неохотно и только в самую последнюю очередь. Но часто случается так, что похудение всего тела смысла не имеет, необходимо убрать только живот и бока. Можно ли как-то воздействовать исключительно на проблемную зону? Можно, а на помощь в этом деле придет обруч.
обруч

Упражнения с обручем для похудения живота и боков

Оказывается, для похудения обруч нужно не только крутить, но и выполнять с его помощью другие упражнения. Существует целый комплекс занятий, в котором задействован данный спортивный инвентарь. Но, прежде чем приступить к его описанию, стоит разобраться с самим обручем.

Вес

Вес обруча варьируется от 300 грамм до нескольких килограмм. Наиболее тяжелым является хула-хуп, специальный обруч для занятий. В отличие от обычного обруча, хула-хуп дополнительно может быть оснащен массажными шариками или присосками, оказывающими дополнительное воздействие на проблемную область тела.

Нет необходимости приобретать самый тяжелый обруч! Начинать стоит с малого веса, увеличивая его постепенно. В противном случае каждая тренировка будет оканчиваться гематомами и ушибами.

Упражнение 1

676337f443db392eda4f0de5121ac281Самое распространенное упражнение, которое выполняют с его помощью – вращение обруча на талии. Рекомендуется выполнять по 30 оборотов в одну сторону, а затем начинать крутить хула-хуп в другую. Всего, за одно занятие, должно быть 2-3 повторения по 30 вращений в каждую сторону.

Упражнение 2

Раскрутив обруч на талии и добившись устойчивого вращения, следует начать передвигаться по комнате маленькими шагами. Упражнение выполняется в течение восьми минут, всего три 3 подхода за одно занятие.

Упражнение 3

Вращая обруч, необходимо совершать выпады ногами назад. 2 подхода по 15 выпадов для каждой ноги помогут укрепить мышцы в области живота и бедер одновременно.

Упражнение 4

Вращая обруч, стоит стремиться выполнять приседания. При этом нельзя допускать опущение обруча с талии, спину держат прямо. Упражнение выполняется медленно, 3 подхода по 15 приседаний.

Как происходит похудение?

В том, что занятия с обручем помогают похудеть, сомневаться не стоит. Регулярные занятия позволят заметить результат уже через две недели тренировок. За счет чего достигается подобный эффект?

  1. Во-первых, кручение обруча задействует мышцы живота и пресса, отвечающие за стройную талию и подтянутый живот.
  2. Во-вторых, удары обруча о тело способствуют механическому54f5a0a88a9d7 разбиванию жировых отложений. Так же усиливается кровообращение в этой области, что повышает скорость обменных процессов.
  3. В-третьих, кручение обруча подталкивает к совершению более глубоких вздохов. Ткани насыщаются кислородом, а тот активно окисляет жировые клетки и способствует их разрушению.
  4. В-четвертых, происходит стимуляция кишечника и прочих внутренних органов. Усиливается моторика кишечника, что имеет огромное значение для обменных и пищеварительных процессов.
Конечно, появлению результата способствуют не только занятия с обручем, но и правильное питание и здоровый образ жизни. Поэтому стоит отказаться от сладких и мучных изделий, заменив их на более полезные продукты. Дополнить эти меры помогут косметические процедуры, направленные на повышение тонуса кожи и разогрев тканей в проблемной области.

Правила безопасности

Занятия с обручем, особенно с тяжелым хула-хупом, могут быть опасны без соблюдения основных правил безопасности. Не стоит забывать, что раскручиваемый обруч наносит удары телу, а область живота не защищена твердыми костями. Что следует12467673oRx знать здесь?

  • Мышцы живота, ягодиц и бедер при вращении обруча в обязательном порядке должны быть напряжены.
  • Нельзя допускать задержку воздуха в легких, равномерность дыхания является основным требованием к занятиям.
  • Ноги при выполнении упражнений должны стоять как можно ближе. Это позволит избежать травм внутренних органов.
  • Обруч крутят при помощи корпуса и ног, позвоночник во вращениях не задействуется. Важно следить за осанкой, спина должна быть прямая, плечи расправлены.
Однако кручение обруча не для всех одинаково полезно. В некоторых ситуациях этот спортивный инвентарь может принести непоправимый вред здоровью.

Противопоказания:

  • Беременность
  • Заболевания внутренних органов
  • Заболевания мочеполовой системы
  • Миома и загиб матки
  • Заболевания позвоночника

Упражнения с обручем для похудения живота видео

Видеоурок поможет понять технику кручения обруча, покажет основные упражнения, доступные для выполнения в домашних условиях.

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