November 18, 2018

УПРАЖНЕНИЯ ДЛЯ ТАЛИИ И БОКОВ В ЗАЛЕ

Упражнения для талии и боков в зале, которые помогают похудеть ищут все женщины, желающие избавиться от лишних килограммов и обрести привлекательные параметры фигуры. Перед тем, как убрать бока на талии, упражнения нужно подобрать совместно с тренером, самостоятельно это будет сделать намного сложнее. Тренажерные залы оборудованы большим количеством профессиональных устройств, предназначенных для тренировки мышц и похудения. Чтобы избавиться от свисающих боков и обрести красивую талию, отдают предпочтение тренажерам, направленным на проработку мышц спины и пресса.

Лучшие упражнения для талии и боков в зале

Старайтесь применять упражнения комплексно, не зацикливайтесь только на одном, тогда эффективность будет гораздо выше, а результат  появится намного быстрее.

  1. Поднятие ног на брусьях. Принцип тренировки – нужно держаться верхними конечностями за поручни тренажера, а ноги немного согнуть в коленях. Затем плавно выполняется подъем, параллельно с подтягиванием бедер к животу. Нужно следить, чтобы движения выполнялись точно, не было раскачиваний. Обычно делают 3 подхода по 20-30 раз, но начинать можно и с 10-12 повторений.
  2. Тренажер для скручиваний. Начинают с 10 повторений. Подбирается оптимальный вес на спортивном оборудовании, садятся в тренажер и надежно фиксируют ноги. Верхними конечностями берутся за рукоятки. Из исходного положения начинают одновременно поднимать ноги и скручивать верхнюю часть тела. Для осуществления этого упражнения против боков на талии большое значение имеет правильное дыхание.
  3. Блочный тренажер для скручиваний. Алгоритм выполнения: становятся лицом к верхнему блоку, берутся за канатную рукоятку (ладони смотрят друг на друга), устанавливают оптимальный вес, чтобы он представлял серьезную помеху для сокращения мышц. Отходят на полметра назад, становятся на колени. Затем наклоняются вперед и немного прогибаются в пояснице. Торс направляют параллельно полу, руки подтягивают за голову, чтобы угол в локтях был равен 90°. Пресс напрягают и тянут торс вниз, выполняя наклоны, чтобы локти приблизились к коленям. При сжатии пресса обязательно скругляют спину. Внизу делают небольшую паузу. Выполняют 3 подхода по 10-15 повторений, отдых между которыми составляет не более 30 секунд. Узнайте, что возможно примеять дома — Как сделать плоский живот- комплекская тренировка.

Упражнения для талии и боков в зале часто выполняют на римском стуле. Обычно делают скручивания. Они осущевляются по такой технологии:упражнения для талии и боков в зале

  • садятся на скамью, ступни фиксируют за валики на тренажере;
  • ложатся на скамью, руки отводят за голову или кладут их на грудь;
  • делают вдох, поднимают туловище, скручивая спину, в идеале – нужно коснуться лбом колен;
  • в верхней позиции задерживаются на 2 секунды, потом медленно опускают корпус в исходное положение;
  • повторяют манипуляции 12-15 раз, делая 3 подхода.

важно знатьВсе движения делают плавно, чтобы не было рывков. Это нужно во избежание травм позвоночника. После освоения техники кратность повторений увеличивают до 25-30 раз за 1 подход.

Другие возможности похудения в спортзале

Есть и другие упражнения для талии, боков и живота, которые подойдут для тех, кто еще не научился управляться с тренажерами самостоятельно. Наиболее популярные:

  1. Проработка мышц с помощью ролика для пресса.упражнение с роликом Этот тренажер представляет собой колесо (ролик) с двумя рукоятками, которые располагаются по обе стороны. Руками берутся за рукоятки, занимают положение, стоя на коленях, а потом начинают прокатываться по полу назад и вперед. Количество повторений для каждого индивидуально (в зависимости от ощущений), но не менее 20 раз.
  2. Скручивания на фитболе. Спину располагают на фитболе, чтобы мяч был ровно под областью поясницы. Ноги ставят на ширине плеч, для получения прочного упора на ступни. Поясница слегка прогибается, плечи опускаются на уровень грудной клетки. Руки располагаются за головой. Затем выполняют подъемы верхней части туловища, чтобы мышцы пресса хорошо напрягались. Важное условие – спина остается прижатой к фитболу.
  3. Скручивания на скамье — еще одно упражнение, которое можно делать в спортзале для избавления от лишнего веса. Для этого берут обычную ровную скамью, ложатся на нее, сгибая ноги в коленях. На область, которая располагается ниже икроножной мышцы, кладут блин, весом в 2,5 кг, его надежно фиксируют, натянув пальцы ног на себя. Затем спину отрывают от скамьи, а ногами начинают делать «гармошку» – сгибая и разгибая их совместно с дополнительным весом.

важно знатьВо время этого упражнения нужно быть предельно осторожными, следить за фиксацией блина. Пресс максимально напрягается, а количество повторений увеличивается с каждым подходом на 5-7 раз.

Упражнения для талии и боков в зале с гантелямиупражнение для косых мышц

Разработаны специальные упражнения с гантелями для талии и боков. Чаще всего используются наклоны. Для этого берут в обе руки по 1 гантели (вес зависит от спортивной подготовки каждого), но не менее 2,5 кг. Затем начинают поочередно плавно наклоняться в правую сторону и в левую. Гантели должны скользить по телу, создавая максимальное напряжение на бока. Упражнения для талии, боков и бедер с гантелями выполняются по-другому. Для этого располагаются на коврике, став на колени, руками упершись в пол. Берут одну гантель (оптимальным весом) в правую руку и начинают плавно поднимать верхнюю конечность и левую ногу. Затем меняют ногу и руку. На каждую сторону выполняют по 10-12 повторений. Что можно применять дома, узнайте: Упражнения для талии и боков.

Еще один вариант тренировки, позволяющей похудеть в талии и боках, выполняется по следующему алгоритму:

  • ложатся на пол, на коврик, в обе руки берут гантель;
  • располагают верхние конечности максимально высоко перед собой;
  • начинают поднимать спину и верхнюю часть тела и тянуть ее к гантели.

Повторений выполняют минимум 30, с каждым занятием увеличивая их количество. Достичь идеальных параметров тела будет легче, если каждую тренировку на пресс заканчивать кардионагрузками. Для этого используют беговые дорожки, велотренажеры и орбитреки. Хотите достичь желаемого результата и убрать жир — выполняте упражнения для талии и боков в зале систематически.

 

 

 

 

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