Эффективные упражнения для похудения для ляшек и ягодиц

Окт 15,2015 / Опубликовал admin / 2 748 Комментария

Женские фигуры бывают двух типов – «яблоко» (когда жировые отложения формируются преимущественно в верхней части тела, на животе) и «груша» (когда жировые отложения концентрируются в области ног, бедер, ягодиц).

Существуют специальные комплексы упражнений для каждого типа фигур – так, предложенный ниже комплекс больше подойдет для тех, кто представляет фигуру «груша» и стремится убрать лишние сантиметры в области ног, бедра. Т.е. в той области, которая в просторечье называется «ляшка».

Важно помнить, что локальное похудение практически невозможно, так что борьба с сантиметрами на бедрах – это комплекс мер по снижению жировых отложений в организме в целом, а этот эффект не достигается только физической нагрузкой. Нужна в том числе и оптимизация питания: сокращение калорий, потребляемой жирной, сладкой пищи, мучных и хлебобулочных изделий.
Правильный комплекс упражнений может ускорить процесс корректировки проблемных зон и закрепить результаты, помочь достигнуть стройности и красоты ног и бедер в кратчайшие сроки.

Упражнения, которые можно выполнять дома

Заметный результат можно получить, даже если тренироваться дома, не посещая тренажерный зал. Правда, для этого нужно проявить настойчивость и заниматься регулярно, как минимум три раза в неделю, и тратить на тренировку не меньше 20-30 минут.

Дополнить комплекс упражнений можно интенсивной кардионагрузкой – прыгать на скакалке, бегать или просто как можно больше ходить пешком.

Занимаясь дома, можно выполнять следующие движения:

  • махи ногами над стулом;
  • махи ногами назад в положении стоя;
  • «ножницы», «велосипед»;
  • разнообразные приседания и выпады.

махиЧто такое махи ногами над стулом? Эффективное и оригинальное упражнение, которое поможет сделать бедро и ягодицы стройнее и сильнее. Выполняется оно просто. Поставьте перед собой стул со спинкой (начинать можно с табурета, у которого спинки нет, а потом, когда упражнение будет даваться очень легко, можно использовать стул), встаньте лицом к спинке стула, разведите руки в стороны, что поможет сохранять равновесие.

Делайте поочередные махи ногами над спинкой стула: влево-вправо одной ногой, потом влево-вправо другой. Количество повторений – 6-10 раз для каждой ноги.

Махи ногой назадМахи ногами назад – менее сложное, но не менее эффективное упражнение, для которого понадобится тот же стул. Возьмитесь руками за спинку стула и делайте поочередные махи ногами назад. Корпус держите прямо. Отводите ногу назад, чувствуя сокращение ягодичных мышц и напряжение в бедре сзади.

Количество повторений – не менее десяти для каждой ноги.

«Ножницы» — это самое лучшее упражнение для сжигания жира на ляшках и бедрах, которое знакомо многим женщинам. Исходное положение: лежа на спине и максимально прижав поясницу к полу, поднимаем ноги до перпендикулярного положения с полом. Делаем неспешные махи в воздухе, как будто стрижем ножницами, разводя ноги в стороны и сводя их перед собой. В конечной точке можно даже сводить ноги внахлест (на видео — усложненный вариант с резинкой).

Если выполнять с прямыми ногами это упражнение трудно, можно согнуть ноги в коленях, сохраняя прямой угол между голеностопом и бедром.

Упражнения для тренажерного зала

Тренажерный зал дарит большое разнообразие упражнений для тех, кто хочет сделать свои ноги стройными и сильными.

Худеющим и работающим над ногами в первую очередь стоит обратить внимание на базовые упражнения для ног:

  • приседания (со штангой, в тренажере Смитта, с гантелями, в Гакк-машине и т.п.);
  • становая (мертвая) тяга и ее разновидности – например, на прямых ногах или румынская тяга.

румынская тяга

Но не стоит исключать и изоляционные упражнения для бедра:

  • разгибание ног в станке;
  • сгибание ног в станке;
  • сведение-разведение ног в тренажере (баттерфляй для бедра);
  • выпады.

выпады2

Чем разнообразнее и интенсивнее будет тренировка, тем быстрее можно будет получить желаемый результат. Особенно полезно во время сушки бедра включать в тренировочную программу кардиоблоки.

Помимо первого, разминочного кардио, бег или прыжки на скакалке можно выполнять по 5-10 минут после блока из двух-трех силовых упражнений.

Сделать ноги стройнее поможет и растяжка. Не забывайте выполнять упражнения на растяжку после интенсивной силовой тренировки.

Режим и правильное питание – залог красивых ног!

Соблюдение режима питания и распорядка дня – вот еще один важный нюанс, который не позволит жиру скапливаться локально и позволит быстрее решить вопросы с проблемными зонами.

Следите не только за питанием, но даже за количеством потребляемой воды. Ведите активный образ жизни: гуляйте, катайтесь на коньках, велосипеде, лыжах, плавайте. При таком режиме и темпе жизни у лишних сантиметров на бедрах просто не будет шансов – они растают и больше никогда не вернутся.

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