Как похудеть без диеты?

Tuesday, 08 July 2014 17:20

12 простых упражнений для сжигания жира

Упражнение 1

Приседания + наклоны в сторону. 
Встаньте, ноги на ширине плеч, руки за головой, локти в сторону. Сделайте приседание, встав наклонитесь вправо. Снова приседание и наклон влево. Чередуйте приседания с наклонами в течении 30 сек.



Упражнение 2 

Лодка + отжимания. 
Лягте на пол на живот, вытяните руки и ноги вверх и задержитесь в таком положении на 1 счет. Затем сразу же сделайте отжимание и вернитесь к упражнению лодка. Чередуйте движения в течении 30 секунд. 


Упражнение 3

Выпады + подъем согнутой ноги. 
Встаньте, ноги на ширине плеч, руки в стороны. Правой ногой сделайте выпад назад. Затем поднимите эту же согнутую ногу так высоко к груди как сможете, можно даже подпрыгнуть. Чередуйте движения по 15 секунд на каждую ногу. 


Упражнение 4

Ножницы вверх-вниз. 
Лягте на пол поднимите ноги под углом 90 градусов и выполняйте упражнение ножницы (одна нога вниз, одна вверх) на протяжении 30 секунд. 


Упражнение 5

Станьте на руки и ноги так, чтобы поза напоминала стол. Поднимите бедра, колени согнуты. Согните локти и коснитесь ягодицами пола. Затем выпрямите руки и коснитесь левой ноги правой рукой. Вернитесь в исходное положение и повторите для другой ноги. Повторяйте упражнение 30 секунд. 


Упражнение 6

Отжимания + выпады руками. 
Примите положение упор лежа. Выполните отжимания, а затем выставите по-очереди руки вперед и задержитесь на 1 счет. Чередуйте отжимания и выпады руками в течении 30 секунд. 


Упражнение 7

Бег на месте. 
Встаньте прямо, бегите на месте, пытаясь ударить пятками по ягодицам. Выполняйте упражнение на протяжении 30 секунд.


Упражнение 8

Перекрестный бой. 
Встаньте, ноги на ширине плеч, руки в стороны. Присядьте и ответите правую ногу назад, правой рукой коснитесь пола за левой ногой. Поменяйте руки и ноги. Быстро двигайтесь из стороны в сторону в течении 30 секунд. 

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Упражнение 9

Подпрыгивание на руках. 
Встаньте прямо, коснитесь руками пола, ноги можно согнуть. Не отрывая рук подпрыгивайте ногами так высоко как сможете в течении 30 секунд. 


Упражнение 10

Выпады + взмахи. 
Сделайте глубокий выпад назад правой ногой, затем, подпрыгивая, с силой поднимите ее вперед. Повторяйте выпады и подъемы в течении 15 секунд и повторите то же самое для левой ноги. 


Упражнение 11

Встаньте, ноги вместе, колени расслаблены, руки на груди. Прыгните вправо насколько сможете, затем сразу влево и опять вправо. В конце прыгните вверх, расставив руки и ноги в стороны. Вернитесь в начало и продолжайте так прыгать 30 секунд. 

Упражнение 12

Встаньте прямо, коснитесь руками пола и прыгните назад. Затем сразу же встаньте и подпрыгните вверх подтянув под себя ноги. Чередуйте такие пряжки в течении 30 секунд.



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