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Как быстро накачать ягодицы: простое упражнение. Видео

Как быстро накачать ягодицы для похудения

Это упражнение многие выполняли в группах на аэробике или силовых. Также с помощью этого упражнения можно накачать мышцы ягодиц дома.

И если вам легко дается это упражнение, то увеличьте число повторов или делайте с весом, т.е. с утяжелителями. Добавьте еще килограммчик на ножки. И еще внимание для девушек с фигурой груша, никаких утяжелителей!!

Упражнение для быстрой накачки ягодиц

Исходное положение (ИП): Встать на колени и опереться на локти.

  • Поднять работающую ногу прямо и обратно колено завести под грудь. При этом сделать вдох и обратно ногу назад вытянуть, а вытянуть на полное распрямление ноги.
  • И далее под грудь, выпрямить, под грудь, выпрямить….
На заметку!: если вы делаете это упражнение и нога у вас полностью выпрямлена, то вы сжигаете больше калорий, чем полусогнутая. А также вы разрабатываете большую ягодичную мышцу и седалищно-подколенные мышцы. А когда нога полусогнута, то работает также ягодичная мышца но с меньшей интенсивностью. Будьте внимательны к правильному деланию упражнения дома когда качаете мышцы ягодиц.

По возможности задерживайтесь в изометрическом положении, когда нога вытянута на 1-2 секунды, почувствуйте напряжение. Старайтесь делать с большой и малой амплитудой.

Делайте упражнение систематически, всегда разное количество, раз и вы сможете быстро накачать мышцы ягодиц. Вам гарантирована попка-орешек!

Качаем попу не вставая с пола! Лучшие упражнения для ягодиц

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