November 18, 2018

КАК НАКАЧАТЬ НОГИ В ДОМАШНИХ УСЛОВИЯХ 5 УПРАЖНЕНИЙ

накачать ноги дома

Желание иметь красивые ноги мечта любой женщины. Ведь это та часть фигуры, которая обязательно будет как накачать ноги в домашних условияхзамечена и оценена мужским взглядом.  В ход идут различные диеты, крема, массаж. Одних представительниц прекрасного пола интересует вопрос: как питаться, чтобы похудеть или что применить дома для похудения, другим же интересно: как накачать  ноги  в домашних условиях и добиться подтянутых мышц. Именно эту проблему и рассмотрим…

Как накачать ноги в домашних условиях —  комплекс

занятия спортомРегулярные тренировки по фитнесу или занятия в тренажерном зале, конечно, меняют форму ног в лучшую сторону, но как быть тем, у кого не получается ходить в зал на занятия? Выход всегда есть: добиться стройности  и  получить красивую рельефность вполне возможно и в домашних условиях, и для этого не обязательно  иметь штангу. Какие упражнения качают ноги? Достаточно регулярно выполнять упражнения, в которых будут задействованы как мышцы ног, так и ягодиц. Знание о том, как ускорить метаболизм поможет  не только  жиросжиганию, но и добавит красивого рельефа бедрам.

Стандартные приседания

 приседания Встаем ровно, руки вытягиваем прямо перед собой на уровне груди, ноги ставим по линии плеч, носки разворачиваем вперед. На вдохе приседаем вниз так, чтобы корпус  и руки сохраняли ровное положение, а таз погружался как можно глубже. На выдохе поднимаемся вверх. Качаем ягодицы дома комплекс из 5 упражнений.

важно знатьДелаем по 15 повторений в 3 подхода. Следим за дыханием и правильным положением корпуса, работаем спокойно  с обязательной концентрацией на сокращении мышц.

Выпады с шагом впередвыпады

Встаем ровно, руки опущены вдоль корпуса. На вдохе делаем шаг правой ногой вперед и сгибаем  колено до прямого угла. Левая нога стоит на носке, колено направлено четко в пол. На выдохе отталкиваемся правой ногой и выходим в начальное положение. Упражнения с гантелями комплекс для рук и плеч.

важно знатьДелаем по 15 повторений в 3 подхода, чередуя ноги. Следим за дыханием и правильным положением корпуса. Колено ноги, которая стоит впереди, при сгибании не должно выходить за проекцию носка. При выходе вверх важно делать давление пяткой, чтобы ощутить как работу бедра, так и ягодицы.

Выпрыгивания на платформу

выпрыгивания

Находим возвышение, на которое будим запрыгивать, идеальным вариантом будет степ-платформа. Встаем ровно, ноги ставим шире плеч, руки выстраиваем параллельно друг другу и сгибаем их в локтях. На вдохе приседаем, руки уводим назад за спину, чтобы сделать хороший толчок для выпрыгивания. На выдохе запрыгиваем  на платформу, фиксируем положение корпуса.

важно знатьДелаем по 10-12 повторений в 3 подхода в среднем темпе. Следим за дыханием, правильным положением корпуса и рук. Спина не должна сильно уходить вниз. Концентрация на сокращении мышц бедер и ягодиц.

Внутренняя часть бедрабедро внутри прокачка

Ложимся на коврике на правую сторону, с опорой на локоть. Правую ногу вытягиваем вперед вместе с носком, а левую закидываем сверху и зажимаем стопой в пол. Левая рука на полу для равновесия. На выдохе делаем подъем бедра как можно выше, на вдохе опускаем вниз, но не полностью расслабляем. Напряжение в бедре сохраняется на протяжении всего упражнения.

важно знатьДелаем по  12-15 повторений в 3 подхода на одну сторону, затем на другую. Следим за дыханием и правильным положением корпуса, работаем спокойно, концентрируемся  на сокращении внутренней части бедра при подъеме.

Разводка ног в стороныразводка ног

Ложимся спиной на коврик. Поднимаем  ровно ноги вверх и вытягиваем носки. На вдохе разводим в стороны до упора и напряжения внутренней части бедер. На выдохе сводим бедра вместе.

важно знатьДелаем по 15 повторений в 3 подхода. Следим за дыханием,  работаем спокойно и концентрируемся  на сокращении внутренней части бедра при сведении.

 

 

Как накачать ноги  в домашних условиях -необходимо регулярно тренироваться, добавить  хотя бы три раза в неделю и добавить питание для роста мышц.   Подключив  еще и другие упражнения, например, комплекс, как качать пресс в домашних условия?  Такое чередование программ позволит  изменить не только пропорции тела, но и убрать лишний вес.

Упражнения для стройных ног

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