November 18, 2018

КАЧАЕМ ГРУДЬ ДОМА И В ЗАЛЕ КОМПЛЕКС УПРАЖНЕНИЙ

качаем грудь дома и в зале

Непременно красивая форма  и состояние груди одна из самых животрепещущих тем любой женщины. Сженская грудь годами ситуация меняется, и часто не в лучшую сторону. Не бесследно проходят для нее роды, применение диеты, негативно отображается на  состояние груди и возраст. Конечно, это всегда вызывает панику и беспокойство. Как быть и можно ли помочь в данной ситуации? Качаем грудь дома, качаем пресс и решаем данную проблему эффективно и качественно.

Правда и мифы о женской груди

качаем грудь

Женская грудь в основном состоит из жировых тканей. Многие уверенны в том, что грудь невозможно накачать, и точно убеждены, что помочь в данной проблеме сможет только пластическая операция, а это как раз  и есть самый распространенный миф.

Да, молочные железы не содержат мышц, но они находятся сверху над грудными мышцами, которые их поддерживают. Соответственно они же и помогают изменить форму и состояние груди.

Важно! От того, насколько будут хорошо развиты грудные мышцы,  зависит состояние и форма молочных желез. При хорошей прокачке, грудные мышцы увеличиваются в объеме, и в итоге выталкивают молочные железы наверх. Соответственно это прекрасно подтягивает, и придает красивую форму гуди. Как раз на них и будем давать нагрузку.

что даст прокачка грудиЧто даст проработка грудных мышц?

При регулярной работе на грудные мышцы изменение будут очевидны, так как вместе с формой груди поменяется и верх фигуры. Она станет выглядеть более привлекательно, потому, что:

  1. Из-за работы грудных мышц станет шире грудная клетка.
  2. Грудные мышцы вытолкнут молочные железы наверх.
  3. Грудные мышцы увеличатся в объеме.
  4. Подтянется форма молочных желез.
  5. Силуэт станет более женственным.

 кнопка Важно! Избегайте интенсивного выполнения упражнений с малым весом и большого количества повторений. Такая работа только усушит грудь, соответственно она уменьшится!

Также непереусердсвуйте  с большими весами, потому как чересчур большой вес, заставляют прикладывать много усилий, а это заставляет жир плавиться. Ведь молочные железы в основном состоят из жировой прослойки, поэтому работа с большими весами  резко уменьшит размер груди!

Качаем грудь. Комплекс упражнений

Приступаем к выполнению упражнений для грудных мышц. Качаем грудь с помощью простого, но эффективного комплекса.

1 Работа на наклонной скамье: жим гантелей наверх

жим гантелей лежа

Упражнение для укрепления больших  мышц  груди с акцентом на верх .Отрегулируйте скамью на нужный угол 30-450, чтобы  правильно распределить нагрузку. В данном упражнении работает верх груди, большие и малые мышцы груди; мышцы- ассистенты: передние зубчатые и передние пучки дельтовидной мышцы, трапециевидная, короткая головка бицепса и клювовидная плечевая мышца.

Качаем грудь на наклонной скамье. Ложимся ровно на скамье и плотно прижимаемся спиной, ногами  делаем упор в пол. Берем  гантели верхним хватом,  весом в 2-3 кг( для начинающих),поднимаем их до уровня плеча, согнув локти. Во время выполнения упражнения, следим, чтобы ладони оставались в том же положении и смотрели вверх.  Вдохните, сделайте задержку дыхания, потом выжимайте гантели вверх. На самом тяжелом участке работы во время подъема сделайте выдох, постарайтесь максимально напрячь мышцы груди. Руки должны оказаться в самом верху по уровню плеч.

На вдохе  руки с гантелями опустите вниз к плечам, следите за тем, чтобы ладони смотрели вверх, а локти уходили вниз. Это поможет хорошо растянуть  мышцы груди. Делаем 10-12 повторений в 3-4 подхода.

Важно! В каждом подходе увеличиваем вес гантелей. Делайте медленно и  обязательно концентрируйтесь на ощущениях в момент растяжения и сокращения  мышц груди.

2 Разведение гантелей на скамье лежа

разведение гантелей лежа

Упражнение хорошо развивает грудную клетку, дает отточенную форму и разделяет мышцы, способствует хорошему рельефу. Работает верх груди, и большие грудные мышцы.Мышцы – ассистенты: происходит включение передней зубчатой и клювовидно-плечевой. Отрегулируйте скамью в горизонтальное положение, чтобы  правильно распределить нагрузку.

Качаем грудь с помощью гантелей.Ложимся ровно, голова, спина и ягодицы плотно прижаты. Стопы поставлены широко с упором в пол, в руках гантели, во время работы пальцы рук развернуты параллельно. Глубоко вдохните, затем при  задержке дыхания сделайте разводку руками в стороны, и слегка расправьте их в локтях, гантели опускаем до уровня плеча. По достижению нужного угла локтями, хорошо растяните и напрягите, затем поменяйте направление и сводите гантели вверху над уровнем груди. По достижению пика напряжения  во время подъема выдыхайте. Делаем 10-12 повторений в 3-4 подхода.

Важно! В каждом подходе увеличиваем вес гантелей. Делайте выход  в верхнюю точку медленно, и  обязательно концентрируйтесь на ощущениях в момент растяжения и сокращения мышц груди.

3 Отжимания с широко поставленными руками

отжимания

Качаем грудь с помощью отжимания. Базовое и эффективное упражнение для женской груди. Задействованы те же мышцы, что и при жиме от груди. Одновременно работают трицепс и дельта.Опуститесь на коврик, обопритесь на колени, стопы поднимите вверх. Руки поставьте максимально широко и выпрямите локти. Пальцы рук разверните вперед. На вдохе опускайтесь вниз, сгибая локти с максимально ровной спиной и тазом. Следите, чтобы ягодицы не выпячивались вверх, и не проваливалась поясница. Грудью тянемся до пола, и стараемся хорошо растягивать  мышцы груди. На выдохе отталкиваемся вверх, сохраняя ровное положение корпуса, возвращаемся в начальное положение.  Делаем 10-12 повторений в 3-4 подхода.

 

кнопка важноВажно! Работаем медленно с  концентрацией на ощущениях в момент растяжения и сокращения  мышц груди. Чтобы усложнить задачу и увеличить нагрузку можно использовать отжимания с упором на носки.

Чем шире ставятся руки при отжимании, тем глубже погружается тело вниз. Соответственно задействуется больше собственного веса, а это заставляет лучше растягивать и сокращать мышцы груди. Эффект от такого отжимания просто супер.

 

4 Пуловер лежа на скамье

пуловер лежа

Ложимся на скамью ровно, ногами делаем упор в пол. Обеими руками возьмите гантель весом 3-4 килограмма. На вдохе сгибайте локти и опускайте гантель вниз за голову. Выдыхая, выводим руки с гантелями вверх, полностью выпрямляем локти и максимально напрягаем  мышцы груди.

Рекомендации от тренера начинающим:

  1. Не хватайтесь сразу за большие веса.
  2. Каждое упражнение делаем в 3-4 подхода.
  3. Выполняйте 8-12 повторений в одном подходе.
  4. Подключайте правильное и полезное питание.
  5. Прорабатывайте грудные мышцы регулярно 1-2 раза в неделю, но не чаще.

Приступайте смелее. Как сохранить красивую грудь надолго? Просто начинайте прямо сегодня, качайте грудь дома и в зале регулярно. Придерживайтесь данных рекомендаций и тогда обязательно все получится.

Упражнения для груди

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