November 18, 2018

КАК КАЧАТЬ ПРЕСС В ДОМАШНИХ УСЛОВИЯХ 5 УПРАЖНЕНИЙ

качаем пресс дома

Красивый и подтянутый живот только добавляет привлекательности женщине. Многие пробуют добитьсякак качать пресс в домашних условиях такого эффекта с помощью диеты, но очень быстро расстраиваются, поняв, что это не всегда  работает. Что делать, если есть желанию иметь красивый живот, но нет возможности посещать спортивный  зал? Узнайте, как качать пресс в домашних условиях прямо сейчас. Качаем грудь дома и в зале комплекс упражнений.

Как качать пресс в домашних условиях. Комплекс упражнений

как эффективно качать прессКак правильно качать пресс живота, чтобы добиться результата в домашних условиях? Работать над прессом нужно  не только правильно, еще необходимо  ввести это дело в привычку. Сделать красивый пресс, вполне возможно, если ежедневно выполнять простой и эффективный комплекс из 5  упражнений  даже без каких либо приспособлений.   Зная и то, как накачать ноги в домашних условиях  появляется возможность чередования занятий — это только поможет сделать тело идеальным быстро и эффективно.

Кранч (скручивания корпуса  лежа)кранч скручивания

Ложимся на коврик ровно, ноги сгибаем в коленях, стопами упираемся в пол. Руки уводим за голову, локти смотрят в чётко стороны, подбородок всегда тянем вверх. На выдохе скручиваем корпус, так, чтобы отрывались только лопатки, обязательно удерживаем правильное положение локтей и подбородка. На вдохе опускаемся в начальное положение.

важно знать  При выполнении кранча локти всегда должны смотреть в стороны, а подбородок тянуться наверх так, чтобы  между ним и грудью мог поместиться теннисный мяч или кулак.  Поясница всегда прижата к коврику.

 

Делаем упражнение в три подхода по  12-15 повторений. Количество повторений можно увеличить, главная задача — добиться жжения в прессе.

Кранч  боковой к коленукранч боковой

Ложимся на коврик ровно,  правую ногу  сгибаем в колене, левую ногу сверху на правую. Правую руку заводим за голову, левой рукой опираемся в пол.  Подбородок всегда тянем вверх. На выдохе скручиваем корпус, так, чтобы правым локтем дотянуться до левого колена,  обязательно удерживаем правильное положение локтя и подбородка при скручивании. На вдохе опускаемся в начальное положение. Меняем сторону. Качаем ягодицы дома комплекс из 5 упражнений.

важно знать При выполнении  бокового кранча локоть  должен тянуться по направлению к колену, а подбородок  наверх.  Поясница всегда прижата к коврику, отрывается только лопатка.

Делаем упражнение в три подхода по  12-15 повторений. Количество повторений можно увеличить, главная задача — добиться жжения в прессе.

Боковые скручивания лежабоковые скручивания

Ложимся на коврик ровно, ноги сгибаем в коленях, стопами упираемся в пол. Руки уводим за голову, локти смотрят в чётко стороны, подбородок всегда тянем вверх. На выдохе скручиваем корпус в сторону, так, чтобы отрывались только лопатки, следим за подбородком и локтями. На вдохе опускаемся в начальное положение. Углеводное окно после тренировки, как его закрыть?

важно знатьПри выполнении боковых скручиваний, важно, чтобы стопы стояли широко, но ближе к тазу. Наклон в сторону должен быть максимально глубоким.

Делаем упражнение в три подхода по  12-15 повторений.

Вертикальный подъем тазавертикальный подъем таза

Ложимся ровно, руками держимся за коврик, ноги выравниваем в коленях, стопы направляем  пятками в потолок. На выдохе выталкиваемся пятками к верху, поднимая таз, на дохе возвращаемся в начальное положение.

важно знать

При  выполнении вертикального подъема таза голову  необходимо держать поднятой вверх. Такой вариант позволяет увеличить нагрузку на пресс в разы.

Делаем упражнение в три подхода по  12-15 повторений.  Количество повторений можно увеличить, главная задача — добиться жжения в прессе. Лучше выполнять максимальное количество повторений

 

 

Планкапланка

Упражнение, в котором работает все тело. Опускаемся на локти и носки, ладонями упираемся в пол. Корпус подтягиваем и выстраиваем параллельно полу. Стопы  держим собранными вместе.

важно знатьПри выполнении планки необходимо избегать провала в пояснице или выпячивания ягодиц вверх. Стопы  держим собранными – это снимает нагрузку с поясницы.

Делаем упражнение в три подхода по  1 минуте.  Количество времени можно увеличить.  Чем дольше  получается держать планку, тем выше эффективность данного упражнения.

Вопрос о том, как качать пресс в домашних условиях может раскрываться по-разному. В данной статье предложены простые и эффективные варианты, которые позволят укрепить мышцы живота, не выходя из дому.

Пресс в домашних условиях. Проработка мышц живота

203 thoughts on “КАК КАЧАТЬ ПРЕСС В ДОМАШНИХ УСЛОВИЯХ 5 УПРАЖНЕНИЙ

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