December 13, 2018

КАЧАЕМ ЯГОДИЦЫ ДОМА КОМПЛЕКС ИЗ 5 УПРАЖНЕНИЙ

качаем ягодицы дома

Красивые формы женских ягодиц всегда будут в моде. Как не крути, но обладательница  аппетитных и качаем чгодицыупругих ягодиц  просто не может остаться незамеченной. Пройти равнодушно рядом с такими формами нереально, как минимум взгляд вслед от мужского пола женщине точно обеспечен. Но как быть тем, кто не может  или не любит посещать тренажерный зал,  но при этом очень хочет иметь красивую попу? Выход есть! Качаем ягодицы дома эффективно и просто.  Комплекс из 5 упражнений, который с легкостью можно применять прямо сейчас и добиться потрясающего результата за кратчайшие сроки. Для этого понадобится только желание, целеустремленность и возможно, парочка гантелей. Качаем грудь дома и в зале комплекс упражнений.

Качаем ягодицы в домашних условиях

Перед началом тренировки обязательно проводим разминку, для того, чтобы хорошо прогреть мышцы,  подготовить их к качественной работе  и свести к минимуму риск  получения травмы. В этом отлично поможет  бег, прыжки со скакалкой, повороты  корпуса, наклоны из стороны в сторону, а также стандартные приседы. Упражнения с гантелями комплекс для рук и плеч.

Приседания  в широкой стойке с гантелямиприседания в широкой стойке

Ноги ставим чуть шире плеч, а носки разворачиваем  вперед. Спина ровная, в руках  перед собой держим две  гантели вместе или одну большую гантель, локти согнуты. С вдохом приседаем вниз, с выдохом поднимаемся вверх до полного выравнивания корпуса.

важно знатьСледим , чтобы таз четко погружался параллельно полу, а спина находилась в ровном положении. Во время выполнения приседа локти тянуться  по направлению к бедрам. Обязательно концентрируемся на ощущениях, чтобы ощутить сокращение ягодичных мышц.  Делаем по 20- 30 повторов в три подхода.

Махи бедром в сторону в позиции стоямахи бедром

Ноги ставим чуть шире плеч, руки  на поясе, спина сохраняет ровная. Правую ногу с выдохом поднимаем вверх до полного напряжения мышц бедра и ягодицы. С вдохом  бедро опускаем вниз. Как похудеть за неделю в домашних условиях?

важно знатьСледим, чтобы во время выполнения упражнения носок рабочей ноги тянулся строго вверх,  сохранялся   баланс тела, и корпус не шатался. Делаем по 15- 20 повторов в три подхода. Чтобы добиться лучшего эффекта и достичь максимального жжения в мышцах во время выполнения упражнения к ногам можно цеплять утяжелитель весом 1-3 килограмма.

Выталкивание пятки вверх с упором на колени и локтивыталкивания пятки вверх

Становимся в упор на колени и локти. Спина прямая,  на левую ногу упираемся, а правую ногу  сгибаем в колене и поднимаем ее пяткой вверх. С выдохом  толкаем пятку в потолок так, чтобы четко ощущалось сокращение ягодицы, с вдохом  опускаем рабочую ногу в начальную позицию. Реальное похудение узнайте 5 признаков.

важно знатьСледим, чтобы во время  выполнения не включался  поясничный отдел. При подъеме бедра  обязательно концентрируемся на ощущениях, необходимо почувствовать сокращение ягодичных мышц, выталкивать ногу нужно именно пяткой. При опускании бедра следим за тем, чтобы сохранялся угол параллельно полу. Делаем по 12- 15 повторов в три подхода на каждую сторону. Чтобы добиться лучшего эффекта и достичь максимального жжения в мышцах во время выполнения упражнения на ноги можно цеплять утяжелитель весом 1-3 килограмма.

Махи бедра полукругом вверх с упором на колени и рукимехи бедра полукругом

Становимся в упор на колени и руки. Спина  прямая, на правую ногу упираемся,  а  левую ногу  разгибаем в колене и опускаем ее вниз,  при этом хорошо оттягиваем носок назад. С выдохом поднимаем  прямую ногу вверх до полного сокращения ягодичной мышцы, с вдохом касаемся носком пола с правой стороны скрестно. С выдохом поднимаем ногу вверх до полного сокращения ягодичной мышцы, с вдохом касаемся носком пола с левой стороны скрестно.

важно знатьСледим, чтобы во время выполнения  не включался  поясничный отдел. При подъеме бедра  обязательно концентрируемся на ощущениях, необходимо почувствовать сокращение ягодичных мышц. При опускании бедра важно, чтобы поясница не заваливалась, а положения таза было ровным. Делаем по 20 — 30 повторов в три подхода. Чтобы добиться лучшего эффекта и достичь максимального жжения в мышцах во время выполнения упражнения на ноги можно цеплять утяжелитель весом 1-3 килограмма.

Подъем таза со сжиманием ягодиц  лежаподъем таза со сжатием

Ложимся на коврик и сгибаем ноги в коленях. Руками опираемся в пол для равновесия. Качаем ягодицы с помощью максимального сжатия мышц. С выдохом максимально поднимаем таз наверх и крепко сжимаем ягодицы, с вдохом опускаемся вниз и расслабляем мышцы.

важно знатьСледим, чтобы во время выполнения  ягодицы были максимально сжаты, а колени соединялись вместе. Обязательно концентрируемся на ощущениях, необходимо почувствовать сокращение ягодичных мышц.  Делаем по 20- 30 повторов в три подхода. Чтобы добиться лучшего эффекта и достичь максимального жжения в мышцах  во время выполнения упражнения можно положить на живот утяжелитель весом 1-3 килограмма.

Сколько качать ягодицы? Для того, чтобы сделать красивую и подтянутую попу, достаточно 2-х качественных тренировок  в неделю. Как качать пресс в домашних условиях 5 упражнений?В данном комплексе упражнений вполне можно добавить еще парочку повторений, а также усложнить их, добавив вес по своему желанию. Качаем ягодицы дома уже сегодня, чтобы ближайшее завтра переросло в результат.

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