Как се прави стегнато и оформено дупе? Как да изчистим мазнините, които са в областта на дупето и краката?
Ако вие сте от дамите, които си задават тези въпроси, то в този материал може да научите отговорите им!

Стягането на дупето се получава както и при всяка останала част на тялото, трябва да тренирате този мускул за да се стегне. Трябва да се тренира усърдно и натоварено, в противен случай, мускула ви няма да се стегне. Тренировката на седалището често включва и други мускули, бедрата и кръста и други, но това всъщност е само бонус, защото би било безсмислено да стегнете само дупето си, а краката ви да останат нетренирани!

Упражнения за стягане на дупето:

  • Клекове(стандартни или сумо) – едно от упражненията, за съжаление често избягвано от дамите, което трябва да се използва от всички трениращи фитнес! Упражнението е много естествено движение за човешкото тяло и при добро изпълнение ще донесе стегнато дупе, бедра и кръст. Доста често упражнението се отбягва поради вероятно увеличаване на мускулите на седалището, но при дамите това е много трудно постижимо, поради в пъти по-трудната способност да покачват мускулна маса. Тъй, че не го мислете и започнете с клековете и ако толкова се притеснявате от нарастване – просто се следете редовно!
  • Напади – подобно на клековете упражнение, което ще напрегне добре дупето ви, и ще ви даде сила и баланс върху тялото ви. Правете упражнението самостоятелно или в комбинация с останалите за добри резултати.
  • Хиперекстензии – упражнението цели стягането и оформянето на мускулите на кръста, дупето и задната част на бедрата. Изпълнявайте със собствена тежест или допълнителна тежест за по-добро натоварване.
  • Римска тяга – доста често предпочитано от жени, поради фокуса на натоварване, дупето и задната част на бедрата.
  • Изкачване на стълби – елементарна човешка активност, която мнозина пренебрегват, изкачването на стълби оказва голямо натоварване върху бедрата и седалището и при редовното му изпълнение може да видите много бързо стягане и оформяне на дупето!

При редовното правене на горепосочени упражнения, ще имате стегнати седалищни мускули за по-малко от 30 дни!

Оформянето на дупето от друга страна, освен от упражненията за стягане на мускула, зависи и от количеството мазнина в тази област. Ако нямате нужда от сваляне на подкожни мазнини, то може да спрете да четете до тук. Ако обаче сте от дамите, които имат нужда, било то и малка, то останете още малко с нас.
Ще започнем с малка лоша новина тя е, че доста често при жените, % мазнини в областта на дупето е най-голям в сравнение с останалата част от тялото. Човешкото тяло е така устроено,  че мазнините първо започват да се складират в областта на корема и дупето. Поради това, тези зони се оформят и изчистват най-трудно, защото остават последни поради най-големия % мазнина. За да изчистите мазнините на дупето ви трябва да смените някои вредни хранителни навици:

  • Премахнете готовите храни и да опитате да си готвите вкъщи
  • Избягвате сладкото – може да го смените с плодове
  • Яжте повечко салати за необходимите витамини и минерали.

Друг важен фактор, които доста хора забравят, е да се хидратират добре. Цялото ни съществуване зависи от водата, всички реакции в организма се извършват с помощта на водата, но ако това ви прозвуча прекалено изтъркано, то нека погледнем от друг ъгъл. Когато тренирате тялото ви се обезводнява поради изпотяването и има нужда от хидратация. Освен това доста често се среща грешката „гладен ли съм или жаден“, т.е. когато тялото ви се нуждае от вода, вие чувствате глад, а не жажда и така ядете повече от колкото е необходимо, а всъщност просто е трябвало да се хидратирате добре!
Трябва да тренирате горепосочените или подобни упражнения – редовно! Те не само, че ще стегнат дупето ви, но и поради изгарянето на калориите по време на изпълнение, ще спомогнат за по-бързото изчистване на подкожните мазнини. Също така и не на последно място, правете кардио тренировки (бягане,плуване, скачане на въже и др), те тренират тялото ви за издръжливост, здраве и разбира се горят огромно количество енергия, което ще помогне за свалянето на излишните мазнини, а и също така са доста приятни!

By Admin

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  244. When I originally left a comment I appear to have clicked on the -Notify me when new comments are added- checkbox and now whenever a comment is added I recieve 4 emails with the same comment. There has to be a way you are able to remove me from that service? Thanks!

  245. Aw, this was a very nice post. Taking a few minutes and actual effort to generate a good article… but what can I say… I procrastinate a whole lot and never manage to get nearly anything done.

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  247. I want to to thank you for this good read!! I definitely loved every bit of it. I have got you book-marked to check out new stuff you post…

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  265. The next time I read a blog, Hopefully it won’t disappoint me just as much as this particular one. After all, Yes, it was my choice to read, nonetheless I truly thought you’d have something interesting to say. All I hear is a bunch of crying about something that you could possibly fix if you weren’t too busy looking for attention.

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