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Как накачать и лучшие упражнения на пресс стоя Перейти к содержанию
Упражнения для пресса стоя. Как накачать пресс, чтобы убрать живот и лишний вес На чтение 11 мин. Просмотров 18 Опубликовано 26.10.2020
Упражнения на пресс очень разнообразны, но не все люди об этом знают. Кроме планки и скручиваний есть много других упражнений. Эффективно делать упражнения на пресс стоя. Есть много разных вариантов его выполнения. Для получения быстрых результатов от тренировки, их стоит попробовать.
Как можно качать пресс стоя Получить нужный эффект от занятий, можно, выполняя упражнения правильно. Нужно проработать каждую мышцу кора. Дело не в количестве, а в качестве. При поднятии ноги, нужно напрягать живот. Напряжение не должно быть на ягодицах или квадрицепсах.
Нужно выбрать несколько упражнений и выполнять их вместе с обычной кардио или силовой тренировкой.
Надо выполнять все движения столько раз, сколько назначено и делать, хотя бы, два повтора.
Совет! Для тонизирования мышц, выполнение упражнений должно быть медленным и сконцентрированным. Можно делать любым темпом.
Упражнения на пресс стоя Нужно делать 2-3 упражнения за одну тренировку.
1. Маршируем и делаем твисты.
Медленно и высоко поднимаем колени, когда поворачиваем торс. Положение ног на уровне плеч, напрягаем тело, руки держим наверху. Делаем поворот туловища, правого локтя к левой колени, возвращаются назад. Повторяют движение только в другую сторону. Когда поднимают колено, напрягают кор. Делают по одной минуте в каждую сторону.
2. Выполнение широких боковых скручиваний
Накачать пресс стоя, можно с гантелями. Ноги на уровне плеч с повернутыми носками в наружную сторону, делают приседание сжиманием ягодиц. С согнутыми коленями, положение бедер на одной линии с туловищем.
С согнутыми локтями поднимают руки с гантелями. Кор напряжен, делают наклоны сначала в правую сторону, чтобы локоть доставал до бедер. Делают повторы 10 раз в одну и столько же в другую сторону. Снова делать по 20 раз в каждую сторону.
3. Стабилизируем торс
Ноги ставим широко, стоим с опущенными плечами, вытянутыми вперед руками с гантелями или набивным мячом. Делаем повороты туловища поочередно в одну, потом в другую сторону по 10 раз в два захода.
4. Качаем пресс с мячом
Держим медбол на руках перед грудью с широко расставленными ногами. Опускаем его на правую сторону так, чтобы колени сгибались, ноги поворачивались. Затем проносят медбол на левую сторону так, чтобы кор был в напряженном положении. Со скоростью выполняя упражнение, создается дополнительная нагрузка. Делают повторы по десять раз на все стороны.
5. Выполнение наклонов с гантелью
Одна рука с тяжелой гантелью. Тело стоит в согнутом состоянии в правую сторону с широко расставленными ногами. С напряженным корпусом становятся вертикально. Упражнение делают по одной минуте в обе стороны. Затем снова повторяют столько же. Качать пресс стоя, нужно осторожно тем, кто дорожит своей талией. Она может стать широкой. Если нужна узкая талия, то этого упражнения не надо делать.
6. Выполнение наклонов с гантелей у головы
Нужно встать в том же положении, как в предыдущем действии. Обе руки держат с тяжелым весом и двумя гантелями. С вытянутыми прямыми руками делают наклон в правую сторону. Напрягают кор и возвращаются обратно. Делают наклоны по одной минуте в обе стороны.
7. Качаем пресс боковыми скручиваниями
Ноги ставят широко, руки с гантелями держат перед собой. Напрягают кору, левым локтем достают левое бедро, сгибая талию с выполнением бокового кранча. Тело перемещают косыми мышцами. Делают скручивания по одной минуте в каждую сторону, в два подхода.
8. Перекрестные касания носков
Стоят с широко расставленными ногами и раскинутыми руками буквой Т. Напрягают кору, с поворотом тела тянутся на левую стопу справа. На одной стороне делают упражнение 1 минуту и на другой тоже. Затем делают второй подход.
9. Выпады на одной ноге
Исходное положение с согнутой левой ногой в колене и правой диагонально выпрямленной сзади с вытянутой у головы руками. Делают наклоны перед собой для перемещения веса туловища к левому бедру. Затем подтягивают правую ногу к груди с использованием мышц кора с опущенными руками. Нога возвращается быстро обратно, и вновь делают повторы. Для каждой стороны делают 20 раз выпады.
Для усложнения качаем пресс стоя с твистом, касаясь правым локтем до левого колена.
10. Твист с полуприседом
Создается модифицированная поза с широко расставленными ногами, напряженными мышцами кора, отодвинутым тазом назад, согнутыми ногами, руками за головой. Туловище поворачивают направо, левый локоть вытягивают к правому колену. Не надо крутить бедра. Нужно следить за тем, чтобы с левой стороны грудь дотягивалась до бедра. Затем делают аналогичные движения с другой стороны. Делают 20 раз.
11. Боковые подъемы ног
Руки с гантелями, тело с широко расставленными ногами. Напрягают кору, сгибаются на правую сторону с одновременным поднятием правой ноги и сохранением прямой руки и ноги. Напряжение косых мышц. После возвращения ноги на свое место, переходят ко второму подъему, без переноса веса тела к правой ноге. Делают по одной минуте в каждую сторону и одну минуту вторым подходом.
12. Выполнение твиста
Качаем пресс стоя с широко расставленными ногами, немного согнутыми коленями, с гантелями на руках. Делают повороты в правую сторону с сохранением неподвижности бедер и верхней части туловища. Повторяют в левую сторону. Выполняют повороты одну минуту.
13. Выполнение кругов над головой
Упражнение выполняю с широко расставленными ногами. Чертят большие круги у головы с напряженным прессом и прямыми бедрами. Делают круги в две стороны одну минуту одним заходом.
Регулярное выполнение упражнений не сделает живот упругим. Тренировка для пресса должна быть разнообразной. С нашими упражнениями можно добиться плоского живота. При выполнении этих упражнений для пресса, прорабатываются многие мышцы, улучшается осанка с равновесием. Их выполняют с использованием дополнительного инвентаря. Коврик для этого не нужен. Можно обойтись без гантелей. Их можно заменить любыми предметами.
Делать упражнения по 45 минут могут даже люди, которые не могут из-за здоровья заниматься классическим способом.
Чтобы добиться лучших результатов:
Делают разминку перед тренировкой. Выполняют подходы 3-4 раза в неделю. Нужно следить за дыханием: напрягаться на выдохе, расслабляться на вдохе. Не забывать об отдыхе, после каждого подхода. Выполнять упражнения нужно с прямой спиной, прямыми плечами и напряженным животом. Упражнение со скручиваниями
Выполняется также как, и обычные скручивания, укрепляются мышцы живота, улучшается координация.
В исходном положении нужно стоять с вытянутыми над головой руками и поставленными вместе ногами.
Делаем выдох с поднятием прямой левой ноги. Руки тянем к ступням. Не надо сутулиться. Нужно держать спину в выпрямленном состоянии. Делаем вдох, возвращаемся обратно.
Не надо спешить. С выдохом поднимают ноги и сжимают брюшную полость. Опускают ноги с глубоким вдохом.
Отдыхаем. Переходим на правую сторону.
Выполнение диагональных скручиваний
Нужно делать упражнения с утяжелителем для тренировки нижнего пресса, бедер, улучшения координации.
В исходном положении левую ногу держат в согнутом состоянии. Утяжелители на руках у правого плеча.
Делаем выдох, опустив гантель за левое бедро. Делаем вдох, потихоньку возвращаясь обратно.
Для сохранения равновесия, напрягают живот. Плавное перемещение мяча диагональю. Левая нога остается согнутой. Спина остается в прямом состоянии.
Нужно отдохнуть и перейти на правую ногу.
Выполнение прыжков
Прыжки для укрепления косых мышц и сжигания жира в области живота. Делают прыжки, представив себя зайчиком. Упражнение выполняют с улыбкой на лице для укрепления лицевых мышц.
В исходном положении нужно стоять с согнутыми руками и поставленными вместе ногами.
Делаем быстрые прыжки, наклоняя плечи и бедра в противоположные направления.
При скручиваниях смотрят вперед. Быстро делают прыжки, 45 сек.
Вращаем торс
Этим простым упражнением прорабатывается группа основных мышц.
В исходном положении нужно стоять с расставленными широко ногами и повернутыми по сторонам носками, руками на поясе.
В этом же положении поворачивают туловище в левую сторону в середину и в правую сторону. Потом поворачивают обратно. Нужно следить за положением ног и спины, чтобы они оставались прямыми. При выполнении поворотов, работают косые мышцы живота.
Пресс с высоким диагональным подъемом колен
Правую ногу отводим в сторону, стоим с прямыми сложенными в замке руками, приподнятыми у левого плеча.
Делаем вдох с одновременным подтягиванием правого колена налево и рук на правое бедро. Делаем вдох, возвращаемся обратно. Необходимо быстрое выполнение упражнений, сохранив прямой позвоночник.
Отдых. Переходим на левую ногу.
Пресс с боковыми скручиваниями на талии
Укрепляем косые мышцы на животе и улучшаем осанку.
В исходном положении стоим на левой ноге с развернутой правой ногой в наружную сторону носом. Правую руку держим приподнятой.
Делаем выдох с поднятой согнутой правой ногой на 90 градусов набок, с опусканием локтя к согнутой ноге в колене. Делаем выдох и возвращаемся назад. Нужно смотреть, чтобы туловище на левой стороне не искривлялось. Бедра должны быть на месте. Для сохранения равновесия напрягаются абдоминальные мышцы.
Отдых. Делаем с левой стороны.
Важно! К скоплению жира на животе приводит неправильное питание и низкая физическая активность. К увеличению живота приводят гормональные нарушения и беременность. Нужно обязательно правильно и сбалансировано питаться, чтобы жир не скапливался. С постоянными тренировками, цель похудения будет достигнута в более короткий срок.
Выпады с наклонами
Левая нога отведена назад. Прямая спина с руками на талии. Сгибая ноги в коленях, делаем выпад. Голени держим под прямым углом. Ногу, согнутую в колене, выдвигают вперед. Нужно задержаться в этом состоянии на несколько секунд. Убедиться в сохранении равновесия с выполнение наклона на левую сторону. Правую руку тянем в правую сторону с включением косых мышц. Задерживаемся на мгновение с сохранением равновесия и выполнением наклона в левую сторону. Правую руку направляем в левую сторону.
Упражнение выполняется с сохранением равновесия и устойчивости. Нужно напрячь живот, и ягодицы с переносом веса к пятке и выдерживания концентрации, пока длится все упражнение.
Стопа может быть немного развернута во внутреннюю сторону для выдерживания равновесия. Не надо делать выпады при ощущении дискомфорта в коленях.
Упражнение делают 10 раз с одной стороны и 10 раз с другой.
Мельница
С этим спокойным прорабатывающим упражнением идет акцент для косых мышц на животе. Это упражнение полезно для позвоночника, потому что оно его вытягивает. В результате спина выпрямляется.
Выполнять мельницу нужно с прямой спиной, расставленными широко ногами, с развернутой правой стопой. Левую руку поднимают над головой, правую руку опускают и держат рядом с бедром. Выдох делают с ровной спиной, наклоненной в правую сторону. Руку тянут к правой стопе. Расположение туловища параллельное с полом.
Левую руку держат в вертикальном положении над головой. Не надо сутулиться при выполнении мельницы. Спина должна быть ровной. Делаем вдох и возвращаемся обратно. Техника выполняется по 15 раз, в каждую сторону, медленно под контролем.
Плюсы упражнений для пресса
С упражнениями на пресс, можно добиться следующих плюсов:
С функциональными упражнениями и высоким пульсом на всем занятии идет общий жиросжигающий эффект. Мышцы на животе тонизируются, так как выполняются упражнения для мышечного корсета. Важно! В нашей тренировке с несложными низкоударными упражнениями можно подтянуть мышечный тонус и мышечный корсет. Не надо делать планки и скручивания. Они выполняются вертикально. Можно тренировать пресс стоя. Для этого не надо делать классические подходы. Без них можно получить нужный эффект: избавиться от калорий, от жира на животе и лишних объемов.
Для кого подходят эти упражнения
Людям, желающим сбросить вес и накачать пресс. Новичкам, для выполнения несложной тренировки. Если пресс и скручивания не подходят индивидуальным особенностям организма. Для выполнения несложной утренней и вечерней зарядки. Для выполнения низкоударной и не сложной кардио-тренировки. При выполнении предложенных упражнений быстрым темпом, такой тренировкой можно выполнять низкоударные кардио, не делая прыжки. С поднятием пульса, сжиганием калорий, происходит разгон метаболизма.
Важно! Если упражнения выполнять с быстрым темпом, то жиросжигание будет более эффективным.
Что делать перед выполнением тренировки на пресс
Делать тренировку, нужно после разминки для подготовки тела к нагрузке.
При выполнении подходов, может использоваться таймер и считать повторения. Их можно изменять с учетом особенностей своего организма. Повторы легко считать таймером. Но тогда не надо делать больших перерывов после каждого упражнения.
Чтобы похудеть в животе, нужно засекать время при тренировке. С таким подходом калории будут сжигаться быстрее и в большом количестве.
Можно сделать упражнения со следующим интервалом: интенсивная работа -30 сек, отдых -10 сек. Затем делаем следующее упражнение. Интервалы можно задать специальными приложениями.
Когда делают упражнения, пресс должен быть в напряженном состоянии, нельзя его расслаблять.
Когда качают пресс стоя, напрягается не только живот, но и верхняя часть тела. Когда делают тренировку, худеет не только живот, но и все тело.
Чтобы сжечь жир, нужно делать упражнения с высоким темпом.
Нужно следить за тем, чтобы во время выполнения упражнения для пресса, было правильное дыхание.
Какую пользу можно получить от тренировок
Если делать упражнения, акцентируя на определенную часть тела, то можно укрепить пресс и подтянуть живот.
При выполнении многосуставных упражнений и поддержке высокого пульса, ускоряется метаболизм, сжигаются калории.
Тонизируются мышцы на всем теле, на бедрах, ягодицах.
Улучшается осанка, укрепляются глубокие мышцы для поддержания позвоночника.
Улучшается выносливость и общая физическая подготовка.
Для похудения нужно потратить много сил. Но при правильном питании, выполнении тренировок, укрепления мышц на животе, чтобы их тонизировать и улучшить осанку, можно сделать тело стройным и убрать жир в зоне живота.
Для прихожей очень важен ее интерьер. Ведь человек
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