Многие люди не могут регулярно посещать фитнес-центр: у одних не хватает времени, у других – сложное финансовое положение, третьи – просто стесняются общественных спортивных заведений. В такой ситуации единственной возможностью подтянуть фигуру остаются домашние занятия. Сегодня мы предлагаем поговорить о тренировке нижней части тела. Представленные в статье упражнения с гантелями предназначены для акцентированной проработки бедер и ягодиц и подходят всем желающим, независимо от возраста и физической подготовки.
Топ 10 упражнений для ног с гантелями
Как правило, стандартная тренировка ног с гантелями состоит из различных приседаний и выпадов. Да, эти упражнения – основа занятий. Но мы добавили в этот ТОП плиометрические и статические элементы. Это позволит разнообразить привычный тренинг и всесторонне накачать ноги гантелями. Но обо всем по порядку.
1. Приседания
Одно из лучших упражнений для ног и ягодиц с гантелями. Целевыми мышцами являются квадрицепсы, ягодичные, икроножные, камбаловидные, бицепсы бедер. Косвенно нагружаются поясничный отдел, трапеция, мускулатура предплечий (при удержании гантелей).
Техника:
- Выпрямитесь, расставьте стопы на уровень плеч;
- Возьмите снаряды и расположите их по бокам от бедер;
- Делая глубокий вдох, одновременно согните ноги и отведите таз назад;
- Опустившись до прямого угла в коленях, остановитесь на секунду;
- Затем, выдыхая воздух, вернитесь в вертикальное положение.
Сделайте 3-4 подхода по 12-15 повторений.
При выполнении приседаний c гантелями следите, чтобы спина оставалась ровной. Не наклоняйтесь сильно вперед. Контролируйте обе фазы упражнения: плавный присед и плавный подъем.
2. Румынская тяга
Упражнение румынская тяга предназначено для акцентированного тренинга ягодичных мышц и бицепсов бедер. Косвенную нагрузку получают квадрицепсы, мускулатура голеней, разгибатели спины.
Техника:
- Встаньте ровно, сведите стопы близко друг к другу (15-20 см);
- Гантели удерживайте на прямых руках около паховой зоны;
- Глубоко вдыхая, наклонитесь и опустите снаряды ниже коленей;
- С выдохом вернитесь в начальное положение.
Сделайте 3-4 подхода по 12-15 повторений.
При опускании гантелей слегка сгибайте колени. В нижней точке вы должны ощущать сильное растяжение ягодиц и задней поверхности бедер. Не забывайте удерживать спину ровной, избегайте ее «округления». Также следите, чтобы снаряды опускались и поднимались вдоль линии ног.
3. Приседания-плие
При выполнении плие основная нагрузка ложится на ягодицы и приводящие мышцы бедер. Дополнительно нагружаются икроножная мускулатура, пресс, квадратная мышца поясницы.
Техника:
- Выпрямитесь, ступни расставьте широко (примерно на 70-80 см);
- Разверните носки как можно дальше в стороны;
- Гантель удерживайте обеими руками около паховой зоны;
- Глубоко вдыхая, присядьте и опустите таз до образования прямого угла в коленях;
- С выдохом вернитесь в начальную стойку.
Сделайте 3-4 подхода по 12-15 повторений.
При выполнении плие-приседов не наклоняйтесь вперед, избегайте «округления» спины. Следите, чтобы коленные суставы не сходились внутрь. Двигайтесь плавно, без быстрого опускания тела и резких толчков из нижнего положения.
4. Выпады вперед
Выпады прорабатывает квадрицепсы, икроножные, камбаловидные, бицепсы бедра, ягодичные. Опосредованную нагрузку получают пресс, трапеция, мускулатура предплечий (при удержании гантелей), а также малые мышцы, отвечающие за стабилизацию и баланс тела.
Техника:
- Выпрямитесь, возьмите снаряды и расположите их по бокам от бедер;
- Широко шагните вперед одной ногой и со вдохом опустите таз;
- Угол в «переднем» колене должен быть прямым;
- Выдыхая, поднимитесь в начальное положение и повторите с другой ногой.
Сделайте 3-4 подхода по 12-15 повторений на каждую сторону.
Выполняя выпады, следите, чтобы коленный сустав выставленной вперед ноги не выходил за пальцы стопы. Спину удерживайте ровно, избегайте наклона вперед.
5. Приседания «Пистолетик»
Упражнение «Пистолетик» создает мощную нагрузку для квадрицепсов и ягодичных мышц. Опосредованно задействуются мышцы кора и малые стабилизаторы.
Техника:
- Встаньте прямо, возьмите одну гантель и поднимите ее к плечу;
- Свободную руку положите на устойчивый предмет мебели для равновесия;
- Чуть приподнимите левую стопу от пола;
- Со вдохом приседайте на правой ноге, одновременно поднимая до горизонтали левую;
- Опустившись до конца, с выдохом поднимайтесь.
Сделайте 3-4 подхода по 8-10 приседаний на каждую ногу.
Двигайтесь медленно, сохраняя равновесие. Упражнение сложное. Для начала рекомендуем освоить технику без веса.
6. Болгарские выпады
Болгарские выпады используются для проработки квадрицепсов, ягодичной мускулатуры, бицепсов бедра. Дополнительно в упражнении задействуются спина, пресс, предплечья (при удержании снарядов), а также малые мышцы, отвечающие за стабилизацию и баланс тела.
Техника:
- Встаньте в метре от дивана или кресла и развернитесь спиной;
- Возьмите гантели и расположите их по бокам от бедер;
- Отведите одну ногу назад и прижмите ее стопой к сидению;
- Из этой позиции вдохните и опустите таз до образования прямого угла в колене «передней» ноги;
- Выдыхая, вернитесь в начальную стойку.
Выполните 3-4 сета по 12-15 выпадов на каждую ногу.
При выполнении сохраняйте спину ровной, не «заваливайтесь» вперед. Двигайтесь плавно, сохраняя равновесие. Старайтесь, чтобы колено «передней» ноги не выходило за пальцы стопы.
7. Восхождение на платформу
Элемент комплексно нагружает всю нижнюю часть тела: квадрицепсы, икроножные, камбаловидные, бицепсы бедра. Опосредованно задействуются ягодичные мышцы и мускулатура предплечий.
Техника:
- Подберите устойчивую платформу (подойдет любой ящик или пуфик);
- Встаньте ровно перед возвышением, возьмите гантели и опустите их по бокам;
- Шагните одной ногой на платформу, выпрямитесь на ней и подставьте вторую;
- Затем в обратном порядке вернитесь на пол и повторите заход, начиная с другой ноги.
Сделайте 3-4 подхода по 10-12 восхождений.
При выполнении сохраняйте спину ровной, не наклоняйтесь вперед. Желательно, чтобы высота платформа была на уровне коленных суставов.
8. Подъем на носки
Упражнение предназначено для акцентированного тренинга мышц голени: икроножных и камбаловидных.
Техника:
- Подберите широкую доску высотой 8-10 см;
- Возьмите гантели, расположите их по бокам от бедер;
- Поставьте передние части стоп на край доски, выдохните и поднимитесь на носках;
- В верхней точке сократите икроножные мышцы и замрите на 1-2 секунды;
- Со вдохом опуститесь в начальное положение.
Сделайте 3-4 подхода по 15-20 подъемов.
При выполнении сохраняйте пятки на весу. Упражнение можно делать поочередно для каждой ноги.
- Если хотите акцентированно проработать внутреннюю головку икроножных мышц, разверните носки под 45° в стороны.
- Если же нужно нагрузить внешние пучки – разверните носки внутрь.
- При параллельной постановке нагрузка распределяется равномерно на всю икроножную мускулатуру.
9. Выпрыгивания
При выполнении нагружаются квадрицепсы, ягодицы, икроножные. Косвенную нагрузку получают бицепсы бедра.
Техника:
- Встаньте ровно, возьмите гантели и удерживайте их по бокам от бедер;
- На вдохе опуститесь в присед;
- На выдохе оттолкнитесь и выпрыгните вверх;
- При опускании сразу же уходите в присед;
Сделайте 3-4 подхода по 12-15 выпрыгиваний.
При выполнении не округляйте спину и не «заваливайтесь» корпусом сильно вперед. Если кистевой хват слабый, используйте лямки для подтягиваний для надежного удержания снарядов.
10. Упражнение «Стульчик»
«Стульчик» у стены комплексно прорабатывает всю нижнюю часть тела: квадрицепсы, икроножные, камбаловидные, бицепсы бедер, ягодичные.
Техника:
- Прижмите спину к стене, стопы выставьте вперед на 40-50 см;
- Возьмите гантели и опустите их на прямых руках по бокам;
- Не отрывая спину от стены, опуститесь в положение присед;
- Угол в коленях должен оказаться прямым;
- Задержитесь в статической позиции на 30-40 секунд (или дольше).
Сделайте 3-5 подходов.
Дыхание не задерживайте, дышите ровно, глубоко. Если хотите усложнить упражнение, согните локти и поднимите гантели к плечам. Так вы создадите дополнительную статическую нагрузку на бицепсы рук.
Примерная программа
Рассмотренные выше упражнения для ног с гантелями подходят как для мужчин, так и для женщин. Предлагаем примерную программу домашнего тренинга, которую могут использовать люди обоих полов.
- Разминочная часть – скакалка (3-5 минут);
- подъемы на носки – 4/20;
- приседания – 3/15;
- румынская тяга – 3/15;
- болгарские выпады – 3/15;
- скручивания на пресс – 4 сета/20.
Четырех упражнений достаточно, чтобы полноценно нагрузить нижнюю часть тела. Эту программу следует выполнять 1 раз в неделю, например, в понедельник. А в среду и пятницу можно поработать над мышцами спины, груди и плечевого пояса. Каждые 2 месяца необходимо менять тренировочный план или некоторые его упражнения.
Заключение
Новички с помощью представленных в статье упражнений для ног с гантелями могут существенно укрепить мускулатуру бедер, голеней, и ягодиц, сократить жировую прослойку и придать красивый рельеф ногам. Но создать действительно атлетический вид нижней части тела не получится. Для этого необходимы большие весовые нагрузки, которые доступны только в тренажерном зале.
Упражнения для ног с гантелями в видео формате
Автор: Вячеслав Грязев
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Желающим привести своё тело в форму следует помнить, что ряд упражнений, в ходе которых прорабатываются ноги, задействует также много мышц верхней части тела. Как результат, вместе с формированием силуэта нижних конечностей прокачивается пресс, разминаются и укрепляются спинные мускулы и мышцы поясничного отдела. Сегодня мы поговорим о самых эффективных упражнениях для нижней части туловища с утяжелением.
Анатомия
Все виды мышц, формирующих силуэт наших ног, можно поделить на такие группы:
- ягодичные;
- квадрицепсы или передняя часть бедра;
- мускулатура задней части бедра;
- мускулы голени.
К первой группе относятся:
- большая ягодичная (самая крупная и толстая, отвечает за «мясистость» попы, с её помощью происходит движение бедра);
- средняя (внешняя тазовая мускулатура, помогает ноге двигаться назад и фиксирует корпус при разгибании);
- малая (расположена рядом со средней, и имеет те же функции).
- прямая бедренная (расположена в передней части бедра, отвечает за его сгибание);
- латеральная широкая мышца бедра (занимает переднюю наружную часть бедра);
- промежуточная широкая (не позволяет согнуться коленному суставу в момент касания пяткой земли при ходьбе);
- медиальная широкая (находится на внутренней стороне бедра).
Все мышцы в этой группе обеспечивают сгибание/разгибание бедра.
В третьей присутствуют:
- двуглавая (вместе с большой ягодичной участвует в разгибании туловища);
- полусухожильная (граничит с двуглавой, сгибает/разгибает голень, бедро в коленном суставе);
- полуперепончатая (вращает голень внутрь и разгибает бедро в районе таза, если разогнуто колено).
К мышцам голени относятся:
- икроножная (занимает заднюю часть голени, обеспечивает движение стопы и стабилизацию туловища во время ходьбы);
- камбаловидная (сгибает стопу в голеностопном суставе);
- подошвенная (рудиментарная, работает вместе с двумя предыдущими);
- передняя большеберцовая (выполняет функцию разгибания стопы).
Упражнения для мышц ног и ягодиц с гантелями
Занятия с грузом, даже дома, позволят гораздо быстрее ощутить положительный результат по сравнению с занятиями без утяжеления.
Классические приседания
Простое упражнение, минимально травмирующее коленные суставы (при соблюдении правил выполнения). 
Заставляет работать ягодичные мускулы, бицепс бедра и квадрицепс.
- Держите корпус ровным, ноги на ширине плеч, носки развёрнуты. Спину немного прогните, развернув плечи и подав их чуть вперёд.
- Руки с гантелями опущены вниз, взгляд направлен перед собой.
- Делая вдох, медленно сгибайте колени, стараясь не сводить их.
- Как только бёдра образуют с голенью прямой угол, зафиксируйте позу на несколько секунд.
- Выдыхая, разгибайте колени. Можно после выпрямления сжать ягодицы для большего эффекта.
- Сделайте по 10 приседаний три раза.
Приседания на одной ноге с гантелями
Предусматривает разработку передней и задней части бедра.
- Станьте прямо, взгляд вперёд. Гантель в одной руке, другой придерживайтесь за стену или иную опору. Рука с грузом опущена вдоль туловища.
- Ногу, соответствующую руке с грузом, вытяните вперёд и старайтесь удержать под углом 90° к туловищу.
- Вдохнув, медленно приседайте, сгибая опорную ногу.
- Когда бедро образует с голенью угол 90°, зафиксируйте позу на несколько секунд.
- Выдыхая, плавно разгибая ногу, принимая начальную позицию.
- Упражнение нужно выполнять, поочерёдно сменяя ноги.
Приседание плие
В ходе данного упражнения максимально прорабатывается внутренняя часть бёдер.
- Станьте ровно, ноги расставьте пошире, носки хорошо разверните. Гантель расположите между ногами на линии со ступнями.
- Приседайте, пока бёдра не будут образовывать угол в 90° с голенью. Возьмите груз.
- Задействовав мускулатуру ног, примите начальную позицию. Гантель не отпускать.
- Сделайте несколько подходов по 10–12 раз.
Становая тяга (наклоны) на одной ноге
Задействует такие мускулы:
- ягодичные;
- мускулы бедра;
- мускулы, участвующие в сгибании/разгибании позвоночника;
- прямые и косые мускулы живота;
- мускулы, поднимающие лопатки.
- Кисти с гантелями расположите напротив бёдер. Стойте ровно и слегка отведите одну из ног назад, сделав опорной вторую.
- С выдохом наклоняйте корпус вперёд, слегка согнув при этом опорную конечность. Вместе с наклоном корпуса поднимайте отведённую ногу. Корпус с поднятой конечностью должен образовывать одну линию.
- Зафиксируйтесь в данной позе на 1–2 счёт. На вдохе станьте прямо.
- На каждую сторону проделайте 4–5 повторений по 15–20 раз.
Румынская тяга с гантелями
Заставляет работать такие мышцы:
- большую ягодичную;
- бедренные;
- отвечающие за сгибание/разгибание позвоночника;
- прямые и косые на животе;
- поднимающие лопатки.
- Кисти с гантелями расположите напротив бёдер. Станьте ровно, ступни на ширину плеч, колени пружинят. Напрягите пресс. Смотрите перед собой.
- Вдыхая, опускайте руки с гирями вдоль ног, наклоняя при этом корпус с ровной спиной.
- Нижняя точка — кисти рук немного ниже колен. Спина параллельна полу. Зафиксируйте положение.
- Выдыхая, начинайте распрямляться за счёт работы мускулатуры бедра и ягодиц.
- Повторите три раза по 10–12 приседаний.
Мёртвая тяга на прямых ногах
Разрабатываются большая ягодичная мышца, бицепс бедра и мускулы, отвечающие за сгибание/разгибание позвоночника.
- Встаньте прямо, держа в руках штангу. Ступни расставлены нешироко, носки направлены в противоположные стороны. Хват штанги прямой, на ширине плеч.
- Распрямите спину, немного сведя лопатки, в пояснице прогнитесь. Ноги прямые. Смотрите вперёд.
- Выдыхая, начинайте опускать корпус с прямой спиной, скользя штангой вдоль нижних конечностей. Таз отводится назад.
- Опускайтесь, пока кисти рук не будут в районе середины голени.
- Со вдохом за счёт мышечной силы нижней части туловища примите исходное положение.
- Повторите три раза по 8–12 наклонов.
Ходьба выпадами
- мускулы бедра;
- икроножные;
- мускулы, отвечающие за сгибание/разгибание позвоночника;
- поясничные;
- косые мускулы живота.
Для выполнения этого упражнения нужно свободное пространство, чтобы была возможность двигаться вперёд.
- Руки с гантелями держите вдоль тела. Станьте в начале намеченного маршрута.
- Распрямите спину, напрягите пресс. Ступни на расстоянии чуть меньшем, чем ширина плеч. Голову держите прямо.
- Вдыхая, резко шагните вперёд любой ногой. Вторая остаётся на полу. Одновременно с шагом необходимо присесть так, чтобы бедро ноги, которая впереди, образовало с голенью угол в 90°, а колено второй почти касалось пола.
- С выдохом при помощи мускулов ног поднимитесь и приставьте вторую ногу.
- Вновь шагните, сменив ноги. Чередуя конечности, дойдите до конца маршрута.
- В такой способ прошагайте три раза в одном направлении.
Болгарские выпады с гантелями
Наиболее активно прорабатываются квадрицепс, бицепс бедра и икроножные мускулы. Также улучшается чувство баланса.
- Возьмите гантели подходящего веса, найдите невысокую скамью (ниже высоты колена) и станьте к ней спиной.
- Одну ногу положите зоной подъёма на скамейку, второй отступите на расстояние длиной в голень.
- Спина ровная, голова слегка приподнятая. Взгляд устремлён вперёд.
- Выдыхая, плавно приседайте за счёт мышц опорной ноги. Когда её бедро станет перпендикулярно голени, зафиксируйте позу на пару секунд.
- Вдыхая, примите начальную точку, толкая корпус мышцами опорной конечности.
- На каждую ногу сделайте 3–4 повторения, присев по 10–12 раз.
Боковые выпады
Интенсивно разрабатывают внутреннюю часть бедра и улучшают координацию.
- Станьте ровно с гантелями в руках.
- Широко шагните вбок.
- Плавно приседайте, сгибая ту конечность, которой сделали шаг. Вторая остаётся ровной.
- Снижайтесь до того момента, пока бедро с голенью не образуют прямой угол.
- Плавно вернитесь в начальную точку.
- Повторите для другой ноги. На каждую сторону сделайте 3–4 повторения, присев по 10–12 раз.
Отличия в тренировках мужчин и женщин
Анатомическое строение мышц у женщин и мужчин одинаковое. У обеих полов примерно 640 мускулов, но реагируют они на нагрузку по-разному. Причина — разная физиология.
- В женском организме доля жировой ткани преобладает над долей мышечной ткани. У мужчин — наоборот. Поэтому затраты энергии на килограмм веса у мужчин больше.
- У мужчин и женщин по-разному происходит обмен веществ. В женском организме жирные кислоты являются источником энергии, а углеводы откладываются в депо.
- У женщин ниже уровень тестостерона, поэтому они не способны на высокоинтенсивные тренировки на пределе.
- Способность выполнять различные упражнения у женщины напрямую зависит от её цикла. После месячных и до овуляции работоспособность на высоком уровне. После овуляции энергия плохо расходуется, работоспособность падает.
- У мужчин больше размер сердца, из-за чего оно способно перекачать больший объём крови.
- У женщин более развита мускулатура нижней части туловища, у мужчин — верхней.
На основании вышеизложенного можно сделать вывод:
- Так как сердце у мужчин больше, оно позволяет интенсивнее насытить органы кислородом, что делает тело более выносливым, если речь идёт о поднятии веса. Женщины же способны выполнять большее количество повторов из-за значительных жировых запасов.
- Разный уровень гормонов приводит к тому, что женщинам нужно гораздо больше времени, чтобы разработать мускулы.
- Мужчины более сильны, а значит, они способны брать больший вес, но выполнять меньшее количество упражнений за подход.
- В основном женщины ставят перед собой задачу избавиться от лишнего веса, поэтому им нужны длительные тренировки. Они способны выполнить упражнение большее количество раз при том же числе подходов, что и мужчины.
- Из-за более развитой мускулатуры в области таза и другого строения скелета в этой зоне, женщины обладают большей устойчивостью и лучше держат равновесие.
- Тело женщин более гибкое, а значит, они могут выполнять движения с большей амплитудой.
Полезные советы по тренингу ног
Несколько общих советов, которых следует придерживаться, тренируя нижнюю часть туловища:
- Тренировке всегда должна предшествовать разминка.
- Всегда держите спину прямой, с лёгким изгибом в поясничной зоне.
- Выполняйте всё плавно, без рывков.
- Приседая, не допускайте, чтобы колени сходились.
- Возвращаясь в исходную точку, оставляйте ноги чуть согнутыми. Так больше нагружаются мускулы.
- Дышите ровно.
- Всегда начинайте действие со вдоха, а заканчивайте с выдохом.
- Мужчины между подходами отдыхают минуту, девушки — две.
С помощью описанных упражнений можно прокачивать мускулы нижней части тела как дома, так и в тренажёрном зале. Постепенное увеличение веса позволит быстрее сформировать красивый силуэт и избавить от таких проблем, как дряблость ног. Также вы сможете подкачать и пресс.
Программа тренировок на ноги с гантелями дома отлично подойдет для тех, у кого нет времени на регулярные занятия фитнесом в тренажерном зале.
Набор мышечной массы
На отдельную мышечную группу
Количество тренировок в неделю
Для мужчин, для женщин
Зачастую тренировка ног – то еще испытание. Все вокруг советуют делать приседания со штангой, и может показаться, что невозможно хорошо проработать квадрицепс и бицепс бедра в домашних условиях. Это не так.
Для этой домашней тренировки нужны только гантели. По длительности это займет около часа. После этой тренировки дайте мышцам ног отдохнуть хотя бы 4 – 5 дней до следующей тренировки.
Также эту тренировку можно использовать в рамках трехдневной программы тренировок в тренажерном зале для новичков или другой программы тренировок по принципу сплита.
Делайте как можно больше технически правильных повторений в каждом подходе. Не тренируйтесь до отказа, останавливайтесь, когда техника начинает ухудшаться. Увеличивайте рабочий вес в каждом упражнении, когда будете в состоянии выполнить заданное количество повторений.
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