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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.
154 комментария: Шейпинг гимнастика для бедер и живота
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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 :).
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Упражнения мне уже давно не помогают, диеты тоже... За то за беременность 8 кг сбросилось само собой.
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