November 18, 2018

КАК НАКАЧАТЬ ПРЕСС ЗА НЕДЕЛЮ РЕКОМЕНДАЦИИ

накачать пресс за неделю

Красивая фигура для многих женщин ассоциируется с красивым и подкаченным прессом. Да, действительнокак накачать пресс за неделю подтянутый и прокачанный животик с небольшой прослойкой жирка смотрится достаточно привлекательно и вкусно как для самой женщины, так и, по мнению окружающих. Более того, в выигрышной позиции  остается и грудь, поскольку на фоне подтянутого животика она выглядит  объемней и пышнее. Качаем грудь дома и в зале комплекс упражнений. Нередко девушки пытаются делать это самостоятельно, но очень быстро прекращают, поскольку пресс болит,  а результат отсутствует. Как накачать пресс за неделю девушке и насколько это реально?

Конечно же, добиться эффекта кубиков на животе за одну неделю невозможно. Это результат длительной и регулярной работы в сочетании с правильным питанием. Но добиться уменьшения жировых отложений и хорошо подтянуть его вполне реально.

 важно знатьКак накачать кубики пресса за неделю? Для достижения кубиков  на животе необходимо тренироваться не несколько недель, а несколько месяцев, регулярно и правильно. Кроме этого нужно правильно питаться, чтобы построить мышцы, затем подключить те продукты, которые помогут просушить жировую прослойку. Только тогда кубики пресса будут отчетливо проступать и красиво выделяться.

Как накачать пресс за неделю в домашних условиях?

Если принято решение накачать пресс за неделю в

домашних условиях, то непременно придется соблюдать определенные правила и хорошенько потрудиться:

  1. Соблюдать технику правильного выполнения упражнений;
  2. Добавлять нагрузку на пресс постепенно, по мере адаптации брюшных мышц.
  3. Заниматься в одно время в несколько подходов с небольшой паузой между ними.
  4. Прокачивать пресс различными комбинациями упражнений, где активно задействуются верх пресса, нижний, середина и косые мышцы живота.
  5. Постепенно увеличивать время и темп выполнения комбинаций.как накачать пресс дома
  6. Тренировать брюшные мышцы 4-5 раз в неделю.
  7. Концентрироваться на сокращении мышц и болевых ощущениях во время прокачки.
  8. Выделять 2 дня на восстановление.

Как качать пресс в домашних условиях 5 упражнений.Чтобы поддерживать живот в отменной форме недели тренировок недостаточно, нужно тренироваться регулярно и знать, как питаться, чтобы похудеть. Кроме этого важно разобраться, как ускорить метаболизм, поскольку от него зависит и здоровье, и внешний вид.

Комплекс упражнений на пресс

Перед  выполнением комплекса упражнений следует сделать небольшую разминку, в которую входит растяжка, повороты, наклоны и другие простые разминочные упражнения.

скручивания корпусаСкручивания корпуса лежа

Опускаемся на коврик, ложимся, согнув колени, широко ставим стопы, а руки  держим за головой, локти смотрят в стороны. С выдохом поднимаемся  корпусом вверх,  с вдохом опускаемся в исходную позицию. На подъеме корпуса отрывается от пола только лопатки,  удерживается правильное положение подбородка и локтей.

важно знать

 

 

Скручивая корпус,  следите, чтобы подбородок тянулся всегда вверх, при правильном  положении между грудью и подбородком помещается теннисный мяч или кулак. Поясница остается прижатой к коврику.

Выполняем скручивания в три подхода, в каждом из которых делаем по 12-15 повторений.

планкаПланка

Одно из самых эффективных упражнений, в котором задействуются  много мышц, в том числе и мышцы пресса. Опускаемся на вытянутые руки и ноги, выстраиваем корпус параллельно полу, а стопы собираем вместе.

 

важно знатьПри выполнении планки необходимо следить за правильным положением тела: избегать прогиба в поясничной зоне, и не выпячивать ягодицы вверх – это снимет нагрузку в пояснице.

Держим планку по 1 минуте в три подхода. Постепенно можно увеличивать время удержания планки. Это лишь повисит эффективность сокращения брюшных мышц.

выпрыгиванияВыпрыгивания вперед с планки

С позиции планки с выдохом отталкиваемся носками и выпрыгиваем вперед так, чтобы колени оказались под грудью. С вдохом снова отталкиваемся носками и возвращаемся снова в планку. Упражнение достаточно энергозатратное и требует правильной техники выполнения. Очень хорошо подходит для комплекса, задача которого: как накачать пресс за неделю.

 

 

 

важно знатьВ момент возвращения в планку следить за поясницей и правильным выполнением.

Делаем выпрыгивания в три подхода, каждый из которых повторяем 10-15 раз в зависимости от подготовленности организма.

Балансирующая складка

Ложимся ровно на коврик, голова поднята вверх, руки и ноги находятся  на одной линии параллельно полу, а пресс остается напряженным. С выдохом подтягиваемся корпусом в складку так, чтобы колени оказались на уровни груди, корпус ровный, а руки вытянуты к носкам.  С вдохом опускаемся в начальное положение.

 

важно знать Во время выполнения складки необходимо придерживаться правильного положения тела и концентрироваться на сокращении мышц: на подъеме корпуса мышцы напрягаются на опускании мышцы растягиваются.

Делаем выпрыгивания в три подхода, каждый из которых повторяем 10-15 раз в зависимости от подготовленности организма.

передача мячаПередача мяча в складке

Для данного упражнения понадобится мяч фитбол. В крайнем случае, в домашних условиях его вполне возможно заменить большой подушкой.

Ложимся на коврик ровно, руки вытягиваем назад и захватываем мяч, ноги вытянуты на полу. С выдохом поднимаемся корпусом и ногами в складку так, чтобы передать мяч и захватить его в ноги, с вдохом опускаемся  на пол.  С выдохом поднимаемся корпусом и ногами, передаем мяч снова в руки, с вдохом снова опускаемся на пол.

 

 

При передаче мяча во время подъема  обязательно поднимать голову от пола. Концентрироваться на сокращении мышц во время выполнения упражнения.важно знать

Делаем передачу в три подхода, каждый из которых повторяем 10-15 раз в зависимости от подготовленности организма.

Как накачать пресс за неделю? Самое главное, чтобы добиться красивого животика — это регулярная работа над ним. Несмотря на то, что поначалу будет сложно, тело быстро адаптируется  и справится с нагрузкой.

6 минут для идеального пресса

186 thoughts on “КАК НАКАЧАТЬ ПРЕСС ЗА НЕДЕЛЮ РЕКОМЕНДАЦИИ

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