November 18, 2018

КАК СДЕЛАТЬ ПЛОСКИЙ ЖИВОТ- КОМПЛЕКСНАЯ ТРЕНИРОВКА

Как сделать плоский живот  о котором так мечтает каждоя женщина? Стать стройной и привлекательной можно даже в домашних условиях, выполняя несложные физические упражнения и соблюдая принципы правильного питания. Поговорим подробнее от  этом..

Физические упражнения

Упражнения для плоского живота должны быть комплексными. Только лишь проработкой пресса или кардионагрузками избавиться от лишнего веса не удастся. Чтобы сделать плоский живот за 6 недель, сочетают упражнения с принципами правильного питания. Тренироваться нужно минимум 3-4 раза в неделю, а лучше уделять этому по 20 минут ежедневно. Для гимнастики, позволяющей сделать тонкую талию и плоский живот дома, не нужно специальных тренажеров, только коврик и гантели.

плоский живот

Тренировка 1

Первое занятие, чтобы сделать плоский живот должно начинаться плавно, без больших нагрузок. Делают сет из 5 упражнений без отдыха.
№1. Планка. Занять упор лежа, потом подняться на ладони, кулаки или локти (как удобнее), выпрямить руки и ноги, живот максимально втянуть. В планке стоят 30-40 секунд.

№2. Приседания с гантелями. Гантели берут в обе руки, ноги ставят на ширине плеч, спину держат ровно. приседанияНачинают плавно приседать, не разводя колени в сторону. Делают 20 повторений.

№3. Выпады. Ноги ставят на две ширины плеч, затем сгибают правую ногу и всем туловищем тянутся в правую сторону. Возвращаются в начальную позицию и проделывают то же самое в левую сторону. На каждую ногу выполняют по 25 повторений.

№4. «Велосипед». Ложатся на каремат спиной, ноги поднимают перед собой, согнув в коленях. Затем начинают делать ими вращения, напоминающие езду на велосипеде. Продолжают в течение минуты.

№5. Поднятие ног. Оставаясь на коврике, руки раскидывают за головой, спина и поясница прижата к полу. Начинают плавно поднимать обе ноги до прямого угла. Затем опускают ноги, оставляя 15 см расстояния от пола. Делают 15 повторений.
После 5 упражнения отдыхают 1 минуту, а потом повторяют  еще 2 раза. На следующую тренировку упражнения для тонкой талии и плоского живота выполняют по аналогичному принципу, только гимнастика будет другой.

Тренировка 2

№1. Скручивания. Ложатся на пол, ноги перед собой сгибают в коленях, а потом начинают поднимать плечи вверх, сильно напрягая пресс. Делают 20 повторений.

№2. Еще один вариант, как сделать тонкую талию и плоский живот – «круг ногой». Остаются лежать на полу, правую нижнюю конечность поднимают вверх и начинают рисовать ею круг. Длительность – 30 секунд, а потом сменяют ногу.

№3. Поднятие ног. Нужно стать на руки в планку и поочередно поднимать правую и левую ногу. Конечность должна быть максимально натянутой. Выполняют по 20 повторений на каждую ногу.

№4. «Скалолаз». Это бег на месте. Нужно упереться руками на пол или скамейку и бежать в быстром темпе скалолазна месте, меняя ноги. Гимнастика хорошо прокачивает мышцы брюшного пресса. Тренировка рассчитана на 1 минуту.

№5. Прыжки на месте. Это усложненный вариант «Скалолаза». Приседают на ноги, руками упираются в пол. Потом резко отпрыгивают назад, отведя ноги, и также резко возвращаются в исходную позицию. Чтобы сделать плоский живот в домашних условиях тренировку делают 1 минуту.
Затем отдыхают 60 секунд и делают еще 2 подхода.
Эффективные занятия делают после 2 дней отдыха.

Тренировка 3

№1. Упражнения для плоского живота в домашних условиях – поочередные подъемы. Выполняют на коврике, лежа на спине. Ноги поднимают до 90°, а потом опускают левую конечность, правую оставляя в воздухе. Затем меняют ноги. На каждую конечность делают по 15 повторений. Тренировка позволяет проработать косые мышцы.

№2. Боковые наклоны. Становятся на ноги, в руки берут гантели. Начинают плавно опускаться сначала в наклонправую, а потом левую стороны. Делают 50 общих подходов.

№3. Наклоны вперед. Весь корпус начинают опускать плавно к полу, сохраняя ноги предельно ровными. Если будет ощущаться сильное натяжение – ноги немного сгибают в коленях. Делают 30 повторений.

№4. Статика. Плотно прижимаются к стене, в приседе. Задерживаются в таком положении 15 секунд, потом приподнимаются и вновь садятся в исходное положение. Так делают 5 раз. Также  читайте: Какие мышцы работают при приседании.

№5.Планка.
Становятся в планку и поочередно поднимают руки. Пресс максимально сжимают.
Перед тем, как добиться плоского живота, нужно выбрать те упражнения, которые будут максимально комфортными.
Проработка  пресса регулярно  просто необходима.
Чтобы сделать плоский живот за неделю, к вышеперечисленным тренировкам добавляют упражнения на пресс. Добавим одно из эффективныз упражнений, позволяющее сделать плоский живот за месяц:

⦁ Ложатся на спину, сгибают колени, стопы оставляют на полу  по уровеню плеч.
⦁ Руки вытягивают по бокам.
⦁ Тело слегка приподнимают, правой рукой касаются правой пятки.
⦁ Возвращаются в исходную позицию, не упуская лопатки.
⦁ Касаются левой рукой левой пятки.
Упражнение повторяют по 5 раз на каждую сторону.

Как сделать плоский живот -правила питания

Физические упражнения помогут избавиться от лишних килограммов только в том случае, если будет соблюдена диета для плоского живота.

важно знатьПринцип питания – употреблять еду часто, но небольшими порциями. Меню основывается на балансе белков и углеводов.

 

День 1
Утро – овсянка с курагой.     овсянка
Поздний завтрак – йогурт или сырники.
Обед – гречневая каша с 2 котлетами из куриного фарша и с салатом из пекинской капусты и помидоров.
Полдник – горсть орехов или чай с творогом.
Ужин – запеченная в духовке рыба. Можно с овощами.
Перед сном – стакан кефира.

 

День 2

Утро – блинчики на кефире с чаем.
Поздний завтрак – салат из перца и помидоров.суп
Обед – суп с фрикадельками или нежирный борщ. Можно кусок черного хлеба.
Полдник – сухофрукты на выбор.
Ужин – куриная грудка с овощами. Готовить можно в пароварке или духовке.
Перед сном – кефир.

День 3

Утро – омлет.
Поздний завтрак – бутерброд из черного хлеба и пюре из авокадо.омлет
Обед – салат из овощей (например, «Греческий») и 200 г отварной индейки.
Полдник – 2 вареные яйца.
Ужин – белые грибы, запеченные в духовке с луком.
Перед сном – чашка зеленого чая.
Перед тем как сделать живот плоским в домашних условиях, нужно исключить из рациона:
⦁ сладкое;
⦁ мучное;
⦁ газировки;
⦁ майонезы, кетчупы
⦁ другую ненатуральную пищу.
-Как сделать плоский живот?Только комплексный подход к похудению, позволит избавиться от жировых отложений.

Как сделать  живот плоским? Упражнения для пресса

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