Упражнения для похудения ягодиц


Упражнения для похудения ягодицНе секрет, что подтянутая и мускулистая попа является очень важным критерием в оценке внешнего вида девушки. Поддержание ягодиц в хорошей форме — обязанность каждой уважающей себя дамы.

Вот список наиболее эффективных упражнений, которые помогут вам избавиться от накопившегося жира, привести в тонус и укрепить ягодичные мышцы.

1. Приседания — базовое упражнение, которое по праву считают лучшим для ягодиц и ног вообще. Ноги на ширине плеч, ступни разведены чуть в стороны, спина не горбится, взгляд направлен на 30 градусов вверх от горизонта. Вдох. Таз опускается, пока бедра не станут параллельны полу, затем ноги выпрямляются, выдох. Приседать таким образом максимально возможное для вас количество раз.


2. Выпады. Ступни на ширине плеч. Затем нога выставляется вперед на пятку, а уже потом на полную стопу. Нога должна быть согнута в колене на 90 градусов, голень перпендикулярна полу. Движение подходит к концу, когда от пола до колена другой ноги остается 1- 2 сантиметра. Возврат, выполняем тоже самое для другой ноги. Повторить 10 раз.

3. Коленный вал. Положение ступней такое же, как и в остальных упражнениях. Ладони сцеплены замком на затылке. Выполните приседание, затем, выпрямившись, поднимите правое колено по диагонали вверх, в то время как левый локоть стремится к колену. Повторить тоже самое в другую сторону. Сделать 10- 15 раз.

Все вышеупомянутые упражнения лучше всего выполнять перед зеркалом.

Возможно, поначалу все это будет нелегко, могут болеть мышцы, особенно спустя сутки после тренировки. Это нужно перетерпеть. Снять неприятные ощущения помогут массаж, водные процедуры и применение специальных кремов. Не забывайте и о правильном рационе питания, а также о том, чтобы потреблять достаточное количество жидкости. Очень скоро желаемый результат станет заметен, как для вас, так и для окружающих.

Самоконтроль и регулярные занятия — вот фундамент красиво вылепленных ягодиц!

А заниматься дома вам поможет соответствующее видео:


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