Упражнения в тренажерном зале для похудения: практические советы

Окт 27,2015 / Опубликовал admin / 4 112 Комментария

В борьбе за стройную фигуру и тонкую талию не стоит игнорировать необходимость физической нагрузки. Самый лучший вариант – посещать тренажерный зал. Силовые упражнения предписаны как мужчинам, так и женщинам, так как это помогает:

  • поддерживать здоровый объем мышечной массы в теле (что сказывается на скорости обменных процессов в организме);
  • получать дополнительный дефицит калорий (тренировка может сжечь более 600 калорий);
  • ускорить метаболизм.
Чтобы получить стойкий и положительный результат от тренировок, нужно заниматься по правильно составленной программе и уделять особое внимание питанию. Одни только нагрузки не помогут избавиться от лишних сантиметров, на процессы похудения влияет также рацион и даже распорядок дня, отсутствие стрессов, отказ от вредных привычек.

Как правильно составить программу для похудения?

Посещение тренажерного зала может принести разные результаты. Чтобы добиться именно похудения, нужно не просто выполнять определенные упражнения, а выбрать правильную стратегию тренировок, грамотно составить программы. Особенно эффективны для худеющих:

  • круговые тренировки;
  • тренировки, в которые включено много кардиоблоков;
  • тренировки с сетами и суперсетами.

Так, круговые тренировки особенно подходят новичкам. Смысл такого занятия заключается в том, что тренирующийся поочередно обходит все тренажеры — нет, не буквально все, что есть в зале, а пять-шесть тренажеров и снарядов, которые задействуют соседние группы мышц или мышцы не смежные – например, квадрицепсы и плечи. 

На каждом тренажере выполняется по одному подходу с небольшим весом, это и называется круг, потом круги повторяются, в зависимости от возможностей спортсмена, от трех до шести раз.

Тренировки с включением кардиоблоков – это такие занятия, когда после двух-трех силовых (анаэробных) упражнений следует аэробная нагрузка: бег или прыжки продолжительностью 5-10 минут. Потом тренирующийся опять делает несколько анаэробных упражнений и снова дополняет их аэробными. 

кардио

Плюс такой программы еще и в том, что сочетание силовой и кардио в одной тренировке дает самый высокий расход калорий: за одно занятие можно сжечь до тысячи калорий, никакая сугубо аэробная или анаэробная тренировка такого результата не дает.

А вот программа с сетами и суперсетами – это уже нагрузка для тех, кто в зале не первый день. Сет – это выполнение какого-то упражнения без отдыха. Т.е. тренирующийся, сделав нужное количество повторений в подход, не отдыхает, а повторяет упражнение с другим весом или другой скоростью. 

Обычно темп выполнения упражнений в сете высокий, а вот вес в таких случаях стоит брать такой, который составляет 70% от рабочего максимального. С каждым новым подходом вес можно понижать, но увеличивать количество повторений. Такая нагрузка скажется и на рост мышц – но это будет сухая мышечная масса, без жира.

Суперсет – это выполнение сразу нескольких упражнений без перерыва, обычно на одну группу мышц. Правило то же, что и в сете: высокий темп и небольшой вес.

Сколько нужно тренировок и какая должна быть их продолжительность?

Много вопросов задают по поводу того, как много тренировок в неделю должно быть для того, чтобы похудение проходило как можно быстрее. Конечно, все зависит от предрасположенности и индивидуальных особенностей тренирующегося, но оптимальным количеством считается 3-4 тренировки в неделю. Тут не работает принцип «чем больше – тем лучше», тем более, если вы проходите круговые общие тренировки. Отдых и восстановительные процессы тоже важны: не забывайте, для восстановления мышечной ткани после нагрузки нужно около 48 часов. 

Чаще могут тренироваться только те, кто тренируется сплитами – т.е. в тренировку задействует только одну группу мышц, выполняет упражнения только на руки или только на ноги, на спину или на грудь. При такой схеме мышцы успевают восстанавливаться, пока в работе участвуют другие.

Что касается длительности тренировки, то процессы сжигания жира начинаются приблизительно через 40 минут – через час после начала занятия, когда организм израсходовал углеводы, а в крови понизился уровень гликогена. Но и проводить в зале больше двух часов особого смысла нет, более долгая тренировка продуктивной уже не будет, а тренирующийся может почувствовать себя плохо.

Упражнения в тренажерном зале для похудения женщин

Вопреки распространенным заблуждениям, упражнения в тренажерном зале не бывают сугубо мужские или сугубо женские, они универсальны, так что женщинам не будет лишним жать штангу или выполнять подъем гантелей на бицепс. Только делать это нужно с комфортным весом, правильной техникой и по специально подобранной программе: чтобы тело развивалось органично, быстро расходовались лишние калории, уходили сантиметры, увеличивался темп метаболизма. 

В программу тренировок худеющей женщины обязательно должны быть включены базовые упражнения. Базовыми называются те, что задействуют сразу несколько мышечных групп и суставов – так что они и самые энергозатратные. А математика тут очевидная: чем больше затрачено энергии – тем больше сожжено калорий, чем больше калорий затрачено – тем быстрее уходит подкожный жир.

Базовые упражнения в тренажерном зале, особенно подходящие для женских тренировок, такие:

  • становая тяга;
  • жим штанги или гантелей лежа;
  • приседания со штангой, в тренажере Смита;
  • подъем гантелей на бицепс;
  • подъем коленей в висе;
  • косые скручивания;
  • подъем на носки стоя.
Занимаясь в зале, нужно следить, чтобы скорость выполнения упражнения была максимальная, отдых между подходами не составлял больше минуты, вес, конечно, при этом стоит брать небольшой. Скажем, если это приседания со штангой – можно выполнять приседания с пустым грифом. Если и с грифом еще тяжело (его вес составляет 20 кг), можно взять гантели.

Изоляционные упражнения для похудения тоже могут быть полезны, только совсем не они должны стать основой тренировки. Скажем, если вы преследуете цель похудеть в бедрах, в первую очередь нужно много приседать, а выполнение сведения-разведения бедер в тренажере выполнять, так сказать, на закуску, так как это скорее сопутствующее, а не основное упражнение.

Упражнения в тренажерном зале для похудения ног

Стройные ноги – это совсем не роскошь, а результат, которого легко добиться, если грамотно тренироваться и правильно питаться. Так, в тренажерном зале следует обязательно выполнять несколько упражнений, чтобы ноги стали предметом гордости и зависти. В частности, это такие упражнения:

  • приседания со штангой;
  • приседания «плие»;
  • становая тяга на прямых ногах;
  • сгибание ног в тренажере лежа;
  • подъем на носки стоя.

Рассмотрим технику выполнения некоторых упражнений.

Так, с приседанием со штангой все более-менее понятно: взяв отягощение (уложив гриф штанги на трапецевидные мышцы плеча, не на затылок, как любят делать новички, передавливая себе шею), выполняем плавное приседание, уводя таз назад и не отрывая пятки от пола.

приседание2

Ноги в исходном положении стоят на ширине плеч, носки смотрят вперед. Стопы не разворачиваем! 

Женщинам при этом не рекомендуется опускаться ниже, чем та фаза, когда бедро становится четко параллельно с полом – более глубокие приседания способствуют увеличению квадрицепсов, а мы стараемся сделать ноги стройными, а не объемными.

Приседания «плие» (бытуют другие названия этого упражнения – приседания «сумо» или «в седло») можно выполнять со штангой или с гантелей – как кому удобнее. Положение ног в этом виде приседаний широкое, а носки нужно развести в стороны. При таком положении ног нагрузка в большей мере идет на внутреннюю поверхность бедра – место, где у женщин чаще скапливаются излишки жира.

Приседать нужно плавно, все так же доводя бедро до положения параллели с полом. Корпус нужно держать прямо.

Становая тяга на прямых ногах (или ее разновидность – румынская тяга) — это одно из основных упражнений для тех, кто стремится сделать свои ноги стройными, а ягодицы – крепкими и красивыми. Движение при этом довольно простое: гантели или штангу держим в опущенных руках перед собой, плавно опускаем корпус вниз, удерживая спину прямой, взгляд направлен вперед, ноги – ровные.

становая

Опускаемся вниз до того момента, пока не почувствуем максимальное натяжение и напряжение в бицепсе бедра, плавно поднимаемся вверх. Это упражнение поможет еще и поясницу укрепить.

Подъем на носки стоя – замечательное упражнение для тех, кто хочет подкорректировать форму икр, сделать их более подтянутыми и крепкими. Элементарное движение, в котором сложно допустить неправильную технику: ставим ноги на ширине плеч, берем в руки отягощение и начинаем плавно подниматься на носки и опускаться на полную стопу, чувствуя натяжение в икроножной мышце.

стопы

Есть вариация на тему этого упражнения, когда выполняется зашагивание на платформу одной ногой на полстопы (так, чтобы пятка свисала) и выполняется покачивание на ноге, когда свисающая пятка как будто тянется вниз. Чтобы не терять равновесие, можно за что-то придерживаться: опираться о стену или стойку. Другая вариация — подъем на платформе на носки на обеих ногах.

Упражнения в тренажерном зале для похудения бедер

Убирать лишние сантиметры с бедер довольно трудно, но и этого можно добиться выполнением нужных упражнений. Помочь в этом могут вышеупомянутые приседания «плие» (корректирующие внутреннюю поверхность бедра), сгибание ног в тренажере лежа (тренирует бицепс бедра), становая тяга на прямых ногах, румынская тяга (оказывающая воздействие на заднюю поверхность бедра), выпады и разножка, болгарские выпады (помогающие красиво прорисовать ногу с внешней стороны, визуально отделив квадрицепс от бицепса бедра, подтягивающие заднюю поверхность бедра, мышцы ягодиц). Еще в программу тренировок для похудения бедер можно включить:

  • махи ногами лежа на животе;
  • махи ногами назад стоя;
  • махи ногами в сторону лежа на животе.
Приятный побочный эффект от этих упражнений – не только стройные бедра, но и крепкие круглые ягодицы.

Так, махи ногами лежа на животе нужно выполнять лежа на скамье таким образом, чтобы корпус был на скамье, а ноги – свободно свисали. С усилием натягивая мышцы бедра и ягодиц (не подключая поясницу), выводим ноги в горизонтальное положение и делаем короткие махи вверх, выше горизонтального положения – как будто болтаем ногами во время плаванья. Можно выполнять движение с отягощением – надев на ноги специальные утяжелители.

Возможен также вариант поочередных махов каждой ногой.

Хороший эффект дает и упражнение с махами ногами назад стоя. Можно выполнять в кроссовере, надев на ногу петлю нижней тяги или в тренажере «маятник». Ногу следует выводить назад ровной, чувствуя напряжение в ягодицах и задней поверхности бедра.
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