November 18, 2018

УПРАЖНЕНИЯ ДЛЯ ТАЛИИ И БОКОВ В ДОМАШНИХ УСЛОВИЯХ

упражнения для талии и боков дома

Каждая женщина ищет комплекс или упражнения для талии и боков в домашних условиях, чтобы избавиться от лишнего веса и непривлекательной фигуры. Если каждый день уделять внимание своему телу, его можно сделать стройным и красивым даже дома. При этом использовать простые, но эффективные упражнения.

Наиболее популярные упражнения упражнения для талии и боков в домашних условиях

Самые эффективные упражнения для талии и боков в домашних условиях – различные вариации планки. Для выполнения стандартной планки следует принять упор лежа, а потом стать в статическом положении, чтобы спина и ноги были ровными. Длительность упражнения начинается с 30 секунд, с каждым днем увеличивая этот интервал до 5 минут. В планке можно стоять на локтях, на кулаках или на прямых ладонях. Это зависит от комфорта каждого.

планка для талииВторой вариант выполнения планки – боковая. Она осуществляется по аналогичному принципу, но упор делается на одну руку в боковом положении. Чем 60-120 секунд следует сменить сторону. Для усложнения упражнения требуется «проваливаться» тазом к полу и обратно. Манипуляции повторяются по 12-14 секунд для правой и левой стороны.Узнайте подробнее:Упражнения для талии и боков в зале.

 

 

Самые простые упражнения для талии и боков – «Ножницы». Они делаются по алгоритму:упражнение ножницы

  • ложатся на пол спиной;
  • ноги поднимаются на 40-50°;
  • нижние конечности заводятся друг за друга.

Тренировка выполняется в течение минуты, после чего делают перерыв на 60 секунд, а потом опять возобновляют манипуляции.

Еще один вариант движений тоже выполняют в позиции лежа. Поворачиваются на правый бок, руки укладывают на коврик. Поднимают левую ногу, хорошо натянув пальцы на себя. Манипуляции выполняют плавно, без рывков. Затем поворачиваются на второй бок и делают аналогичные движения уже на вторую ногу. Каждую ногу поднимают по 20 раз. На следующее занятие кратность повторений увеличивают.

Упражнения для талии и боков в домашних условиях -прорабатываем верхний пресс

Еще один вариант как избавиться от боков на талии – упражнения для проработки верхнего пресса. Наиболее эффективные:

  1. Быстрые и медленные скручивания. Ложатся на пол спиной, ноги сгибают в коленях, немного приподнимают. В таком положении начинают подтягивать голову к коленям в быстром темпе. Делают 5 повторений, потом выполняют аналогичные манипуляции, но уже в очень медленном темпе. Движения тоже делают 5 раз. После этого снова меняют темп. Так продолжают до 30 общих повторений. Выполняют 3-4 подхода по 30-35 раз.
  2. Берут стул или ложатся рядом с кроватью. Ноги нужно разместить на кровати или стуле, хорошо зафиксировав. Затем начинают скручиваться к ногам в быстром темпе. Выполняют по 30-40 повторений.
  3. Занимают позицию как в планке. Затем сначала дотрагиваются левым коленом до правой руки, а потом правым – до левой. Делают в быстром темпе. Можно засечь время и сделать 60 секунд или же 30 повторений. Как качать пресс в домашних условиях 5 упражнений.

важно знатьВ таких упражнениях важно соблюдать одинаковый ритм, чтобы дыхание было равномерным.

Проработка нижнего пресса

Упражнения для уменьшения талии и боков сложно представить без проработки нижнего пресса. прессЭто укрепит мышцы и избавит от жировых отложений на боках и в области низа живота. Самое популярное упражнение – поднятие ровных ног лежа на спине. Повторять манипуляции нужно минимум 20 раз по 3 подхода.

Еще один комплекс тренировок для похудения живота и боков разработала Ляйсан Утяшева. Хороших результатов можно достичь, если делать упражнение по методике гимнастки:

  1. Располагаются спиной на каремате. Между ногами делают максимальное расстояние (примерно 2 ширины плеч).
  2. Руки заводят за голову, сжимают указательные пальцы, чтобы получилась стрелочка.
  3. Затем верхними конечностями дотягиваются к пальцам правой ноги, опускаются.
  4. Потом по тому же принципу тянутся к пальцам левой ноги, возвращаются в исходную позицию.
  5. Затем опять поднимаются и дотягиваются к центру расстояния между ногами, опускаются.

Выполнив 3 подъемы, повторение считается законченным. Упражнение выполняют 12 раз по 3 подхода.

Со специальным инвентарем

Отличные упражнения для талии и боков выполняют самостоятельно, имея несколько дополнительных элементов. Необязательно покупать все сразу, можно выбрать какой-то один спортивный инструмент и активно использовать его в тренировках.

Тонкая талия с хулахупом

Хулахуп – инвентарь, хулахуппредоставляющий собой спортивный тренажер кольцевидной формы. Его отличие от обычных обручей, которые используются в художественной гимнастике – наличие массажных насадок на внутренней части круга.

Заниматься с хулахупом просто – его нужно только раскрутить на талии, подобрать оптимальный темп и продолжать вращения максимально долго. Обычно начинают с 10-12 минут, постепенно доходят до получаса. Интересно в подробностях:Диета для ленивых:похудеть за неделю.

Степ избавит от свисающих боков

С помощью степа можно проработать большую часть мышц, степ аэробика занятияблагодаря чему это оптимальный вариант, как убрать бока на талии женщине. Упражненияне только выработают красивую талию, но еще и сделают упругими ягодицы. Популярная тренировка на степе – выпады. Суть занятия:

  • ноги ставят на степ, затем правую ногу отводят назад;
  • левая нога при этом сгибается в колене (важно, чтобы она не выступала вперед, и не было острых углов);
  • затем правую ногу приставляют на степ, возвращая в исходную позицию;
  • продолжают повторения 12-15 раз;
  • потом меняют ногу и проделывают те же манипуляции.

Выполняют по 8- 12 повторения на каждую ногу в три подхода.

Упражнения для талии и боков в домашних условиях действительно работают и помогут избавиться от лишнего жирка, если только их выполнять регулярно.

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