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Шейпинг гимнастика для бедер и живота

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.

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36 комментариев: Шейпинг гимнастика для бедер и живота

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  • Evgy22 говорит:

    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

  • Ирина говорит:

    Хочется отличной фигуры не прикладывая никаких усилий :).

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  • И гимнастика есть значит не потолстеем.

  • Галина говорит:

    Без движения никуда.Берем в копилку.

  • Иванна говорит:

    Упражнения мне уже давно не помогают, диеты тоже... За то за беременность 8 кг сбросилось само собой.

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