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Упражнения Бедер и Ягодиц для похудения. Фото. Видео.

01.09.2018

Упражнения для похудения 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Интересные и сложные упражнения для бедер и ягодиц похудения. Упражнения входят в один комплекс, которым можно разнообразить домашний фитнес. Желательно делать упражнения не отдельно, а дополнительно к основным тренировкам.

Сначала нужно натренироваться выполнять все упражнения, понять технику выполнения. Вам понадобится сила мышц, концентрация, умение балансировать. Научившись делать упражнения для бедер и ягодиц, похудения этих зон будет обеспечено. Получайте удовольствие, делая эти увлекательные упражнения. Они помогут увеличить ягодицы и при этом похудеть в талии , только выполняйте их регулярно.

Тренировка 20 минут: "Жиросжигающий интенсив + Упругие Ягодицы".

При выполнении комплекса как отдельного занятия сначала необходимо размяться. Попрыгайте на скакалке пару минут, обычные наклоны головы, корпуса, выпады ног, растяжка тела.

Исходная позиция: 

Держим равновесие, стоя на одной ноге. Вторая опирается чуть выше колена другой. Руками помогаем держать равновесие, можно их вытянуть вперед. Делаем маленькие приседы в положении 15 раз. После опускаем опорную ногу и растягиваем ее назад. Давая отдохнуть. Всем телом тоже опускаемся к полу, держась на руках и ногах. Оттягиваем рабочую ногу вверх и потом подгибаем к животу. После снова ставим ее назад. Вверх и к животу должно быть по 16 раз.

Как бы два упражнения в одном. Вверх -  к животу, прямо – вверх- к животу…

После выполнения, упираемся ногами и подтягиваем весь корпус. При этом ноги выпрямляя, т.е. встаем так чтоб голова прижималась к коленкам, а руки доставали пола. Растягиваем мышцы. Выпрямляемся, отдыхаем и можно менять опорную ногу и выполнять снова упражнение. Если вы хотите сделать несколько таких подходов. То можно вставлять это упражнение в сетах аэробики, особенно хорошо после прыжков или интенсивных упражнений.

В этом упражнении растягиваются мышцы бедер и ягодиц, усиливается эффект похудения.

Смотрите также отличное интенсивное видео упражнений для бедер и ягодиц, от которых вы почувствуете нужные мышцы.

Есть еще комплексы упражнения для ягодиц и бедер , которые можно чередовать.

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