Фитнес в домашних условиях

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Фитнес в домашних условияхФитнес  для многих является естественной частью жизни. Но многие, кто хочет усовершенствовать тело, не могут посещать специализированный клуб. Мешать может рождение ребенка, профессиональная стезя, неудобное нахождение клуба. К счастью,  доступная альтернатива имеется – заниматься самостоятельно. Польза колоссальная, фитнес в домашних условиях для похудения тренеры считают продуктивным.

Начать нужно с покупки гантелей, коврика, удобной одежды и обуви. Всё это могут порекомендовать консультанты в специализированном магазине вашего города. А залогом успеха станет мотивация. Неважно – отрицательная или положительная, важно ясно представлять себе цель, ради которой, несмотря на усталость, лень, занятия будут продолжаться систематически.

Для девушек оптимальным расписанием тренировок станут программы, рассчитанные на 3 раза в неделю. За 10 минут до начала разогрейтесь. Для этого подойдут растягивания и бег на месте.

Базовые упражнения для женщин сделают пресс, ноги и ягодицы подтянутыми, появится рельеф, а талия станет заметно постройневшей:

  1. Ноги расставить на ширине плеч, руки положить на талию. Медленно приседайте так низко, насколько можете, сохраняя при этом спину прямой. Не забывайте правильно дышать. Вдох – присест, выдох – поднимаемся в начальную позу. Результативным будет 20-тикратное повторение по 3 раза.
  2. Теперь понадобятся гантели. Начальный вес – 3 кг, далее стоит увеличивать. Лечь на пол, предварительно подстелив фитнес-коврик и, держа гантели, не торопясь, поднимать и опускать руки. Опять – помнить о дыхании. Количество подходов аналогично первому упражнению.
  3. В качестве вспомогательного инструмента будет выступать палка. Ноги расставить на ширине плеч, а палку держать с двух концом за плечами. В такой позе выполнять повороты вправо/влево. Впервые дни начинать с 25 раз, достигая 30 подходов.
  4. Исходное положение: лежать на полу, ноги согнуть в коленях. Необходимо поднимать ноги над головой, возвращаясь в начальное положение. Частоту выполнения определяйте самостоятельно, доводя до максимально возможной.

Нельзя добиться успеха, забыв о правильном питании. Прогулки на воздухе также посодействуют обретению желанных пропорций. О мучном и сладком сразу стоит позабыть, хотя бы на время тренировок. И пить больше жидкости – неотъемлемое условие. А вот разгрузочные дни принесут ощутимую пользу не только на тренировочный период, но и вообще – улучшат состояние кожных покровов и работу желудочно-кишечного тракта. В комплексе с правильным образом жизни фитнес в домашних условиях довольно быстро принесет ощутимые результаты.

Предлагаем вам также и видео-курс для тренировок:

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