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СтатьяГимнастика и упражнения для похудения ног и бедер

Гимнастика и упражнения для похудения ног и бедер

Что хочет женщина? Быть любимой, красивой, счастливой и успешной. В этом перечне отсутствует ещё один пункт. Какой? Самый очевидный – быть худой. Да, как ни странно, желание иметь тонкую талию и стройные ноги присуще 99% женщин. Гимнастика и упражнения для похудения ног и бёдер поможет вам без доли сомнений и стыда покорять мужчин своими стройными ножками.

К любому виду тренировок стоит подходить комплексно. Гимнастика и упражнения для похудения ног и бёдер принесут больше пользы в комплексе с раздельным питанием. Итак, перейдём к силовым упражнениям для похудения ног.

В первую очередь, разминка. Выполните 300 прыжков со скакалкой или 5-10 минут пробежитесь в медленном темпе.

Растяжка

Растяжка

Гимнастика и упражнения для похудения ног и бедер невозможна без растяжки. Растяжка мышц – обязательная преамбула всех упражнений. Выполнять её необходимо перед каждым занятием физическими нагрузками. С разогретыми мышцами легче работать.

Ноги на ширине плеч. Сделайте глубокое приседание. Зафиксируйте тело в нижнем положении. Вытяните правую ногу, упритесь руками в пол. Держите спину ровно. Досчитайте до восьми, примите исходное положение и поменяйте ногу. Повторять необходимо 3 раза на каждую ногу.

Приседания

Руки опустите вдоль туловища. Пятки прижаты к полу, спина прямая, живот втянут. На 4 медленных счёта опускайтесь вниз, не отрывая пятки. Опускайтесь до тех пор, пока бёдра не будут параллельны полу. Медленно поднимитесь. Выполняйте 3 подхода по 12 приседаний. Перерыв между подходами – 30 секунд.

Плие

Плие

Встаньте ровно, ноги шире плеч, носки смотрят в разные стороны. Руки протяните вперёд. Приседайте до параллели бёдер с полом. Носки не отрывайте. Главное, во время выполнения упражнения, держите ягодицы втянутыми. Необходимо сделать 3 подхода по 12 упражнений.

Подъём ноги лёжа на боку

Лягте на пол. Ногу, которая оказалась сверху, нужно согнуть в колене и чуть подать вперёд. Нижнюю ногу поднимаем вверх на выдохе. Корпус должен находиться на ровной линии. Сделайте 3 подхода на каждую ногу. В одном подходе 8 поднятий.

Боковые подъемы бедра

Упражнение выполняется в лежачем положении. Если вы лежите на левом боку, то подоприте левой рукой голову, а правой упритесь в пол. На вдохе поднимите правую ногу вертикально вверх. После выдоха медленно опустите ногу на место. Упражнение повторяется 5-10 раз.

Гимнастика и упражнения для похудения ног и бедер будут эффективны лишь в том случае, если вы будете уделять своему тело хотя бы несколько минут в день. В любых занятиях спортом периодичность и постоянство играют огромную роль. Запаситесь выдержкой, терпением и упорством – и даже самая короткая юбка не будет вас смущать!

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201711.15wengdongdong

15.11.2017 06:38

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