Делаем красивую талию. Как убрать «спасательный круг»

«Спасательный круг» вокруг живота является наиболее распространенной проблемой. Под словом «спасательный круг» я имею ввиду не тот круг с которым купаются на море, люди не умеющие плавать, а жировые отложения вокруг живота и талии. Я думаю что все девушки ( а так же и парни) хотели бы иметь красивую и привлекательную талию, и тут напрашивается вопрос – как же это сделать? Как подсушить область боков и талии?

kak-sdelat-taliyu

В этой статье мы разберём принцип прокачки и построения талии, а так же расскажем какие упражнения помогут Вам в этом не простом деле.

Талия или бока – это косые мышцы пресса и спины, соответственно они качаются так же как и пресс. Для того что бы просушить эту область рекомендуется выполнять статические упражнения и упражнения в медленном темпе.

Для того что бы проработать талию и создать красивое тело не достаточно делать только эти упражнения. Необходимо регулярно тренироваться в спортивном зале или дома. Если Вы хотите заниматься дома здесь есть отличный комплекс по которому вы сможете работать

Тренировку для талии мы рекомендуем выполнять в самом конце тренировки, потому что запасы гликогена, и прочих «дров» на исходе и организм начинает брать энергию из жировой ткани, радом с работающей мышцой.  Прорабатываем талию вместе с прессом или после. Как прокачать пресс Вы можете посмотреть здесь

Так же если Вы будете кушать булочки  и тортики постоянно, то эффект от тренировок будет минимальным. Питайтесь правильно: маленькие порции, вставайте со стола  с не большим чувством голода, не кушайте на ночь, углеводы и все сладкое вычеркнуть из рациона. Если «ломка» — очень хочется сладкого, то кушайте сладкое после тренировки (в умеренных количествах конечно).

kak-sdelat-taliyu2

Упражнения для прокачки талии

1.Поднимаем ноги верх лежа на боку

Это упражнение очень хорошо прорабатывает бока. Выполняем в медленном темпе, пресс стараемся всегда держать в напряжении. В верхней точке стараемся максимально сжать бок. Выполняем 30 раз на каждую сторону. Не нужно брать дополнительный вес, потому что это создаст обратный эффект — сделает талию шире

podnimaem-nogi-lega-na-boku

2.Смещение туловища вправо — влево

Это упражнение так же хорошо прорабатывает бока. Упражнение выполняем в спокойном умеренном темпе, в максимально отклоненном положении еще сильнее сжимаем бок. Так же положение ног и таза сохраняем в неподвижном положении, двигайте только корпус  и плечи. Выполняем 50 раз на каждую сторону.

smesenie-vpravo-vlevo

3.Наклоны в стороны

Опустите руки вдоль туловища, и делаем наклоны вправо – влево. Упражнение выполняем в спокойном темпе, стараемся максимально наклониться в сторону, на выдох делаем движение вниз, на вдох – вверх. Так же выполняем 50 раз на каждую сторону.

nakloni-v-storoni

4.Поднимание ноги в сторону.

Станьте возле опоры, или возле стенки. Держитесь одной рукой за опору, другую положите на пояс и поднимайте ногу в сторону как можно выше. В самой пиковой точке старайтесь еще больше сжать бок. Выполняйте упражнение по 30 раз на каждую ногу. В этом упражнении так же участвует в работе область ягодичных мышц.

podnimanie-nogi-vstoronu

5.Боковая планка

Это очень хорошее базовое упражнение. Оно прорабатывает, кроме пресса, также руки и ноги, и еще кучу стабализиционных мышц. Старайтесь сохранять тело так, как показано на рисунке. Выполняем планку 1 мин.

Woman is doing a variation of plank pose.

Теперь, Вы знаете о «боках» немного больше. Включайте эти упражнения к себе в тренировочную программу и результат не заставит вас долго ждать. Будьте здоровыми и спортивными, ну и конечно же, с красивой талией)

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Если вы нашли ошибку, пожалуйста, выделите фрагмент текста и нажмите Ctrl+Enter.

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