Упражненията обикновено се разделят според целите , които често се различават при мъжете и жените. В днешния материал ще споделим едни от най-добрите упражнения за дамите, тъй като те обикновено целят стягане и оформяне в областта на седалището и бедрата и ръцете, за това по-голямата част от упражненията ще са насочени в тази област.
- Римска тяга – по наше мнение, е безспорно най-доброто упражнение за стягане на седалището и задната част на бедрата. Упражнението често е пренебрегвано поради факта, че с смята за опасно за кръста. Истината е , че при неправилно изпълнение, всяко упражнение е опасно! При правилна техника и нормално подбрана тежест може да получите много добри резултати.
- Клекове – клековете отново са фаворит, според нас, за стягането на бедрата. Клековете са много полезно упражнение поради редица причини, основно се препоръчват поради голямото напрежение върху нервната система и големия разход на калории. Те имат много плюсове и рядко може да срещнете минус – и то при неправилно изпълнение или проблеми в ставите от ваша страна.
- Напади – нападите са много добро упражнение за стягане на бедрата, често основно се препоръчва за жени, въпреки, че всеки иска стегнати бедра. Нападите са много полезни за тялото ви, поради факта, че включват и стабилизиращите мускули (защото трябва да се пази добър баланс по време на изпълнение), които често се пропускат при друг тип тренировка на краката!
- Лицеви опори – са чудесно упражнение за стягането на ръцете и гърдите. При редовно изпълнение с добри натоварване може да видите доста добри резултати. Те се предпочитат от жените тъй като трудно може да се изгради мускулна маса в гърдите.
- Кофички на пейка – основният предпочитан вариант на кофичките, тъй като стандартният вариант на изпълнение е дост труден за дамите. Кофкичките на пейка (или полукофички) са чудесно упражнение за оформяне и стягане на трицепсите. Упражнението не изисква много строга техника, но е добре да внимавате с болки в раменете!
- Набирания – често пренебрегвано упражнение, което обаче има огромен принус за стягане на бицепсите и оформяне на гръбните мускули. Повечето жени се отказват още преди да са опитали, а и също така, често се отказват при мисълта, че гърбът им ще се разшири и загрози, дори да се разшири то няма да е това което виждат в жените по списанията, тъй като те са на строга диета за покачване на мускулна маса и са отдали години в тежки тренировки за постигането на тези резултати. Истината е , че това упражнение може да донесе много добри резултати за стегнати и добре изглеждащи гръбни мускули при дамите!
- Скачане на въже – основно предпочитано поради факта, че гори огромно количество калории. Този тип кардио тренировка е много удобен и дори забавен за изпълнение. Може да се изпълнява почти навсякъде и се изисква само въже.
- Планк – е статично упражнение което натоварва много добре коремните мускули. Упражнението се препоръчва за дамите които искат да имат стегнат корем, които освен добре изглеждащ е и важен за правилната стойка и функциониране на опорно-двигателната система.
- Изкачване на стълби – е страхотно и отново подценявано натоварване, тъй като то освен, че стяга бедрата и седалището е и тип кардио тренировка, и поради това може много бързо да видите прогрес в свалянето на излишни килограми и оформяне на дупето и цялото тяло.
*За повече информация по дадено упражнение, кликнете на името му.
Съветваме ви да включите тези упражнения във вашия тренировъчен режим, без да се притеснявате, че ще увеличите мигновено мускулната си маса. Процесът на покачване на мускулна маса при мъжете, които са по-предразположени към този процес – е много бавен и труден процес, а при жените е дори по-бавен. Изпълнявайте упражненията в няколко серии (например 4 серии по 10 повторения, а за планк-а 4 серии по максимум време в което може да издържите) като ги съчетаете с съответната целева група. Тоест, когато тренирате крака , може да добавите римска тяга, клекове и напади; когато тренирате гърди може да добавите лицеви опори и тн.
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