Сайт о здоровом образе жизни и правильном питании
Шейпинг произошло от английского слова Shape -форма, придавать форму — и означает методику целенаправленного изменения фигуры, т.е. для сжигания жира нужны упражнения конкретно для каждой «проблемной» зоны. Каждое упражнение в шейпинге прорабатывает одну группу мышц — например: косые мышцы живота, мышцы ягодиц, икроножные мышцы и т.д.
Сегодня мы с вами изучим шейпинг гимнастику для бедер и живота.
Упражнения для бедер
Упражнение№1. Сядьте на пол, ноги вытянуть перед собой. Руками обопритесь сзади себя. Согните правую ногу в колене и прижмите колено к груди. Выполнить по 25-30 раз каждой ногой.
Упражнение№2. Встаньте на четвереньки. Правую ногу вытяните назад и поставьте носок ноги на пол. Согните ее в колене, стараясь коснуться ягодиц пяткой. Старайтесь ногу от бедра до колена не двигать, а работать только голенью ( от колена до пятки).Спину не сгибайте. Выполните по 25-30 раз каждой ногой.
Упражнение №3. Встаньте на четвереньки. Правую ногу отведите в сторону как можно выше и задержитесь в этом положении на 2-3 минуты. Выполнить по 25-30 раз каждой ногой.
Упражнение№4. Встаньте на четвереньки. Поднимите правую ногу так, чтобы она стала параллельно полу. Затем поднимите ее как можно выше, при этом руки можно согнуть в локтях и опустить плечи. Опустите ногу, чтобы она опять стала параллельно полу.
Повторить 25-30 раз каждой ногой.
Упражнения для живота
Упражнение №1. Ложитесь спиной на пол, ноги согните в коленях, ступни на полу. Руки положите за голову. Вытяните руки вперед и одновременно коснитесь ими коленей, оторвав от пола плечи и лопатки. вернитесь в исходгое положение. Повторить 30 раз.
Упражнение №2. Сядьте на пол, ноги вытяните перед собой. Руки на поясе. Поверните корпус влево и правую руку вытяните вперед , стараясь коснуться пальцев стопы. Старайтесь как можно сильнее тянуть косую мышцу живота. Вернитесь в исходное положение. Выполнить по 50 раз в каждую сторону.
Упражнение №3. Ложитесь на спину. Руки лежат вдоль туловища. Ноги прямые. Поднимите прямые ноги под углом 45°. Задержитесь в этом положении на 1-2 минуты. Затем правую ногу опустите вниз, но на пол не кладите, левая под угом 45°. Затем левую опускайте вниз, но на пол не кладите, а правую поднимайте вверх, до угла в 45°.
Повторить 20-25 раз. Если сильно тяжело, то поднимайте ногу выше. Чем ближе угол наклона к пямому углу (90°), тем легче выполнять упражнение.
Шейпинг хорошо подходит сильно полным, начинающим и тем, кому за 40, т. к. в нем применены умеренные нагрузки на позвоночник и вены ног. После него можно переходить к занятиям с большей интенсивностью из любых видов фитнес-аэробик.
36 комментариев: Шейпинг гимнастика для бедер и живота
Оставить комментарий
прочитал сам и познакомил жену с некоторыми упражнениями,согласна выполнять каждый день,спасибо
Если у вас есть малыши ,зайди в гости на мой сайт ,найди справа фразу сказка для малыша,закажи ему сказку.
Спасибо Евгений
Хочется отличной фигуры не прикладывая никаких усилий :).
You made a few good points there. I did a search on the subject matter and found nearly all folks will consent with your blog.
It is perfect time to make some plans for the longer term and it's time to be happy. I have read this put up and if I may just I desire to suggest you few interesting things or advice. Maybe you could write subsequent articles relating to this article. I want to learn more things about it!
I’m impressed, I have to say. Really hardly ever do I encounter a blog that’s each educative and entertaining, and let me inform you, you've hit the nail on the head. Your thought is excellent; the problem is something that not enough persons are speaking intelligently about. I'm very completely happy that I stumbled across this in my search for something relating to this.
И гимнастика есть значит не потолстеем.
I simply want to mention I am beginner to blogging and site-building and really loved you're web page. More than likely I’m want to bookmark your website . You absolutely come with outstanding well written articles. Bless you for sharing with us your website page.
Definitely, what a magnificent site and illuminating posts, I definitely will bookmark your blog.Best Regards!
It’s actually a nice and useful piece of info. I am happy that you shared this useful information with us. Please keep us up to date like this. Thanks for sharing.
Без движения никуда.Берем в копилку.
Упражнения мне уже давно не помогают, диеты тоже... За то за беременность 8 кг сбросилось само собой.
I just want to tell you that I am very new to blogging and seriously liked this web page. Almost certainly I’m planning to bookmark your blog . You actually come with exceptional stories. Thanks for sharing your web-site.
Hello There. I found your blog using msn. This is an extremely neatly written article. I'll make sure to bookmark it and come back to learn more of your helpful information. Thank you for the post. I'll definitely comeback.
This forum needed sahikng up and you?ve just done that. Great post!
I just want to say I'm very new to blogging and site-building and seriously savored your website. Very likely I’m going to bookmark your blog post . You certainly come with perfect well written articles. Many thanks for sharing with us your web page.
I precisely wanted to thank you very much again. I do not know what I would have worked on in the absence of the entire opinions shown by you about such situation. It previously was a very traumatic setting for me, but discovering your skilled mode you handled it made me to cry for fulfillment. I am grateful for your work and in addition hope you are aware of a great job your are accomplishing instructing people today through the use of your site. Probably you haven't met all of us.
Good web site! I really love how it is easy on my eyes and the data are well written. I'm wondering how I might be notified when a new post has been made. I have subscribed to your RSS feed which must do the trick! Have a nice day!
I?m not worhty to be in the same forum. ROTFL
Wow, incredible blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your web site is great, as well as the content!
I just want to say I am all new to blogging and site-building and seriously enjoyed your blog. Probably I’m going to bookmark your blog post . You really come with superb writings. Many thanks for sharing with us your website.
I just want to say I am very new to blogging and truly enjoyed you're website. Likely I’m likely to bookmark your website . You amazingly come with perfect articles. Appreciate it for sharing with us your blog site.
This web page can be a stroll-via for all of the info you needed about this and didn’t know who to ask. Glimpse right here, and you’ll undoubtedly uncover it.
Hi there, just turned into alert to your weblog through Google, and located that it is truly informative. I’m going to be careful for brussels. I’ll be grateful in the event you continue this in future. Many other people might be benefited out of your writing. Cheers!
Thanks for giving your ideas right here. The other element is that each time a problem takes place with a personal computer motherboard, folks should not take the risk of repairing that themselves because if it is not done right it can lead to permanent damage to the entire laptop. In most cases, it is safe to approach a dealer of your laptop for that repair of that motherboard. They will have technicians who've an knowledge in dealing with laptop computer motherboard challenges and can make right analysis and accomplish repairs.
Hi there, just became aware of your blog through Google, and found that it's really informative. I am gonna watch out for brussels. I’ll appreciate if you continue this in future. A lot of people will be benefited from your writing. Cheers!
I simply want to mention I'm beginner to weblog and truly savored your blog. Almost certainly I’m going to bookmark your blog post . You really come with really good article content. Kudos for sharing with us your blog site.
I just want to say I'm very new to blogging and site-building and definitely enjoyed your web blog. Very likely I’m want to bookmark your blog post . You amazingly have really good well written articles. With thanks for sharing your web site.
The following time I read a blog, I hope that it doesnt disappoint me as much as this one. I mean, I do know it was my option to read, however I really thought youd have one thing attention-grabbing to say. All I hear is a bunch of whining about something that you would fix if you happen to werent too busy on the lookout for attention.
Pretty section of content. I just stumbled upon your site and in accession capital to assert that I acquire actually enjoyed account your blog posts. Any way I will be subscribing to your feeds and even I achievement you access consistently rapidly.
Undeniably believe that which you stated. Your favorite reason appeared to be on the net the easiest thing to be aware of. I say to you, I definitely get annoyed while people think about worries that they just don't know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks
I am so glad I found this website. I also did a search online on how to clean a messy house because I need to desperately. I feel like your house is a reflection of how you feel inside and right now I am a mess so my house is too. My problem is that I get so overwhelmed when I look around my house that I have no idea where to even begin so I don't begin. I'm going to try the tips you gave because it actually gives me direction and a starting point. THANK YOU! I get so frustrated hearing all of my friends say they just can't have anything out of place at their houses. They are neat freaks and you can pop in at their houses and they are always clean. I never invite anyone over to my house because I am always embarrassed about how messy it is.
Very efficiently written post. It will be useful to anybody who usess it, as well as me. Keep up the good work — looking forward to more posts.
hi!,I like your writing so so much! proportion we communicate more approximately your post on AOL? I require an expert in this space to resolve my problem. Maybe that's you! Taking a look forward to peer you.
Exceptional post however I was wanting to know if you could write a litte more on this subject? I'd be very thankful if you could elaborate a little bit further. Bless you!
I have to express my thanks to this writer for rescuing me from this particular condition. Because of browsing through the world-wide-web and obtaining views which were not powerful, I thought my life was over. Living without the solutions to the problems you've fixed by means of this site is a crucial case, as well as the kind that would have in a wrong way affected my career if I had not noticed the blog. Your own competence and kindness in handling all the details was useful. I'm not sure what I would've done if I had not discovered such a point like this. I am able to at this time relish my future. Thanks so much for your specialized and sensible help. I won't hesitate to propose the website to anybody who should have care on this area.
Pretty section of content. I just stumbled upon your website and in accession capital to assert that I get actually enjoyed account your blog posts. Anyway I’ll be subscribing to your feeds and even I achievement you access consistently rapidly.