Рассмотрим приседания с фитболом в руках. Данное упражнения на фитболе, поможет укрепить ноги, а конкретно бедра, ягодицы, мышцы поясничного отдела спины. Фитбол в руках добавляет упражнению эмоциональный фон, помогает держать спину в нейтральном положении, усиливает воздействия на мышцы кора.
Приседания с фитболом
Упражнения на фитболе для ног и ягодиц – техника выполнения движения
- Исходное положение – стоя, ноги расставлены примерно на ширине плеч. Пара сантиметров шире или уже, принципиального значения не имеет. Полностью прямыми руками, удерживаем фитбол. Руки и фитбол параллельны полу. Следите за тем, что – бы на протяжении всего упражнения, руки и фитбол оставались параллельны полу.
- На вдохе, отводим таз назад, и начинаем выполнять приседания. Опускайтесь, примерно до того момента, пока ваше бедро не окажется параллельно полу или немного выше. Делаем небольшую паузу в нижнем положении, и на выдохе поднимаемся вверх.
На что стоит обратить внимание при выполнении приседания с фитболом?
- Первое – не заваливайтесь вперед. В начале упражнения потянитесь ягодицами назад, как – будто, сзади вас стоит стул, на который вы хотите сесть.
- Второе, обратите внимание на свои колени. Не заваливайте их во — внутрь. При подъеме из нижнего положения вверх, колени и стопы должны быть соноправлены, куда смотрит стопа, туда смотрит и полено. Стопы должны смотреть вперед или быть немного развернуты в стороны. При подъеме вверх, можно немного смещать акцент на внешнюю часть стопы, это облегчит контроль коленей. А вообще, вы должны равномерно распределять вес своего тела по всей стопе.
- Третий момент, следите за положением соей спины, не округляйте ее. Таз, спина, плечевой пояс, голова – все должно быть выстроено в одну линию.
Не торопитесь, выполняйте упражнение в среднем темпе, почувствуйте, как в работу включается передняя часть бедра, ягодицы, мышцы поясничного отдела спины.
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Чаще всего фитбол используют в своих тренировках беременные и женщины после родов, ведь он помогает качественно проработать мышцы кора. Но мало кто знает, что этот снаряд может быть полезен для бедер и ягодиц.
Чем полезен фитбол для ног и ягодиц?
Доказано, что фитбол помогает включить глубокие мышцы-стабилизаторы, которые в обычных тренировках остаются незадействованными. В результате, сжигается больше калорий, а амплитуда движения бедер увеличивается, что позволяет прокачать ягодичные мышцы. Именно поэтому фитбол для беременных так актуален.
Что нужно делать для хорошего результата? Два раза в неделю выполнять упражнения из нашей подборки. Комплекс лучше делать без больших перерывов по три подхода за каждую тренировку. При этом важно соблюдать последовательность упражнений.
Упражнения для ног и ягодиц на фитболе
Данный комплекс включает всего четыре упражнения, но каждое из них рассчитано на то, чтобы ваши ноги, бедра и ягодицы получали максимальную нагрузку и радовали вас своим красивым рельефом и подтянутостью. Приступаем!
- Сгибание ног на фитболе
Займите исходное положение: лежа на полу, лодыжки лежат на фитболе. Оторвите таз от пола таким образом, чтобы тело от плеч до пяток вытянулось в прямую линию. Медленно сгибайте ноги так, чтобы мяч подкатывался как можно ближе к ягодицам. После чего делайте обратное движение, опуская таз на пол. Выполните упражнение 15 раз.
- Ягодичный мостик на одной ноге
Лягте на коврик, одну согнутую ногу поставьте на фитбол, а вторую вытяните вверх. Выполняйте подъемы таза, сжимая при этом ягодичные мышцы.
Займите положение упор лежа, ноги разместите на фитболе, а ладони поставьте на пол под плечами. Усложнить упражнение можно подъемом прямой ноги вверх. Таким образом, вы прокачаете мышцы кора и ягодиц.
Лягте животом на фитбол, ладони поставьте немного впереди линии плеч. Медленно поднимайте бедра вверх таким образом, чтобы мяч оставался на месте. Выполните упражнение 15-20 раз.
Когда вы работаете с проблемными зонами, в частности, с бедрами и ягодицами, нередко возникает застой результатов. И чтобы ваши тренировки не проходили зря, периодически давайте своему телу встряску. Один из таких простых, но эффективных приемов – занятия на фитболе для ягодиц.
Фитбол – это гимнастический мяч, с помощью которого можно:
- Нагрузить несколько мышечных групп одновременно;
- Улучшить координацию движений;
- Исправить осанку;
- Развить гибкость и пластичность тела.
В отличие от статики, занятия на фитболе держат все мышцы в напряжении на протяжении всей работы. Из-за своей неустойчивой поверхности, снаряд заставляет ваше тело удерживать равновесие всю тренировку. Это, в свою очередь, задействуют в работе не только целевые мышцы тела. Более того, число упражнений настолько многочисленно, что позволяет проработать все группы мышц, а не только накачать ягодицы на фитболе.
Многие считают, что у занятий с фитболом есть противопоказания. Отнюдь нет, тренировки с этим гимнастическим мячом под силу людям с начальным уровнем подготовки и даже со слабым здоровьем. Кроме того, во время работы не напрягается спина, что особенно важно для тех, у кого есть ряд проблем с позвоночником.
Но все же, прежде, чем приступить к занятиям на фитболе для ягодиц, следует правильно подобрать для себя диаметр снаряда. Последний нужно выбирать с учетом вашего роста. Сядьте на мяч, и если ваши ноги согнуты четко под прямым углом, то значит инвентарь вам подходит. Диаметр снаряда может быть различным – 45, 55, 65 и 75 см.
Итак, определим преимущества гимнастического мяча:
- Легкий по весу, но выдерживает до 300 кг;
- Мобильный – легко перемещать по залу;
- Многофункциональный – есть возможность проработать все мышечные группы;
- Абсолютно безопасный – быстро и легко сдувается, не лопнет даже при порезе.
- Не имеет ограничений по уровню физической подготовки.
А теперь приступим к практической части и попробуем накачать ягодицы на фитболе с помощью следующих упражнений. Выполняйте 3-4 сета по 12-25 повторений.
1. Самое легкое упражнение – прыжки . Во время работы ягодицы не должны отрываться от поверхности мяча, а ступни от пола. В руки можно взять гантели среднего веса.
2. Мостик для ягодиц . В упражнении работают мышцы попы, бедер и икр, ведь мяч приходится буквально удерживать ступнями. В верхней точке обязательно задержитесь на несколько секунд.
3. Приседания с отведением ноги – эффективная техника для ягодичных мышц и задней поверхности бедра, особенно если использовать гантели.
4. Приседания у стены . Медленно опускайтесь в нижнюю точку, пока ваши бедра не достигнут параллели с полом, и так же плавно возвращайтесь в стартовое положение.
5. Разгибание бедра лежа на мяче – работают ягодичные мышцы и задняя поверхность бедра.
Некоторые, особенно полные люди, бояться, что во время работы мяч может лопнуть. Не стоит переживать, этого произойдет. Фитбол оснащен специальной системой безопасности антивзрыв. И когда в мяче появится отверстие (неважно какое), он просто начнет медленно спускаться. Вот и все.
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