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Эффективные упражнения для ягодиц

Даже если вы всю зиму и весну провели в спортивном зале, стремясь обрести крепкую и здоровую фигуру в преддверии пляжного сезона, признаем, есть одна зона, которой все мало: ягодицы. Рассказываем о том, как при помощи эффективных упражнений укрепить и подтянуть ягодицы.

эффективные упражнения для ягодиц

Помимо стандартных диет, правил здорового питания и общеукрепляющих и аэробных упражнений, предлагаем вашему вниманию несколько эффективных упражнений для ягодиц, которые помогут вам навсегда забыть о страхе и смущении, которые неизменно являются вашими спутниками с момента, как вы облачаетесь в бикини и отправляетесь отдыхать в тропические места.

  • Тазовые наклоны. Расстелите коврик или мат и ложитесь на спину. Сложите ноги в коленях и приподнимите таз таким образом, чтобы ваше тело образовало форму угла. Оставляя левую ногу в том же положении, выпрямите правую ногу вертикально и подтолкните таз вверх. Повторите это упражнение 15 раз, после чего вернитесь в исходное положение и проделайте то же самое, но с другой ногой. Теперь – заключительная часть: при обеих ногах, согнутых под углом 90 градусов, приподнимите таз кверху. Повторите эти наклоны 20 раз.
  • Лежа на животе. Повернитесь на коврике и лягте на живот. Сложите руки перед собой и положите голову на руки, чтобы не напрягать шею. Поднимайте одну ногу, напрягая мышцы ягодиц – повторите это упражнение 20 раз, после чего проделайте то же с другой ногой.
  • Кольцо. Это упражнение, когда вы научитесь его правильно выполнять, способно, подобно скульптору, эффективно сформировать идеальную форму ягодиц. Сядьте на полу, сложите левую ногу в колене впереди себя, прямо напротив левого бедра. Правую ногу сложите в колене позади себя, так, чтобы лодыжка находилась как можно ближе к ягодицам. Держа руки на полу, попробуйте приподнять правое колено. Повторите подъем 20 раз, после чего проделайте то же с другой ногой.
  • Доска. Это упражнение, пожалуй, является самым популярным и эффективным упражнением для ягодиц. Встаньте на четвереньки и поднимайте вверх согнутую в колене ногу. Сделайте 20 махов, после чего вернитесь в исходное положение и сделайте 20 махов другой ногой. Повторите еще два подхода.
  • Выпады. Не менее эффективное упражнения для укрепления ягодичных мышц – выпады. Для начала вы можете выполнять их обычным способом, но со временем рекомендуется увеличивать нагрузку, при помощи гантелей. Встаньте прямо, выпрямив руки вдоль тела, ноги на ширине плеч. Выполните большой шаг назад левой ногой, при этом коленом левой ноги вы должны касаться пола, а пяткой – устремляться к потолку. Повторите выпады 10 раз, после чего смените ногу.

Для того, чтобы описанные выше упражнения для ягодиц принесли максимальный эффект, рекомендуем выполнять их не реже 4-5 раз в неделю, совмещая их с активной аэробной нагрузкой и здоровым, умеренным питанием. Удачи!

Теги: Фитнес, Спорт, Похудение

Дата: 11.07.2013

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