Убираем живот! 5 эффективных упражнений, которые вам помогут

Данные упражнения взяты из базовой йоги и потому рассчитаны на тех, у кого нет времени на долгие изнурительные тренировки. Уделяя им всего полчаса в день, вы заметите существенную разницу уже через пару недель.

 1. Поза доски, или планка (Кумбхакасана)

Планка — одно из самых потрясающих упражнения для сжигания жира на животе.

  • Встаньте на руки и колени.
  • Вытяните ноги назад, сделав упор на носки чтобы плечи оказались прямо над ладонями.
  • Опустите немного подбородок — шея должна продолжать линию позвоночника. Втяните живот и смотрите вперед. Сделайте три глубоких вдоха и выдоха в этом положении. Повторите 5 раз.

 2. Поза лодки (Наукасана)

  • Лягте на спину. Руки вытяните вдоль тела, ноги вместе. Делая вдох, начинайте одновременно приподнимать ноги и тянуться руками к ступням.
  • Находясь в таком положении, сохраняйте равновесие в течение 30 секунд. Тело начнет «вибрировать». Так и должно быть, но не забывайте дышать.
  • Медленно вернитесь в исходное положение, затем расслабьтесь. Повторите 3–5 раз.

 3. Поза лука (Дханурасана)

  • Лягте на живот лицом вниз.
  • Сделав выдох, согните ноги в коленях. Вытяните руки назад и ухватитесь левой рукой за левую лодыжку, а правой рукой — за правую. Дышите спокойно.
  • Сделав вдох, начните тянуть ноги вверх. При этом поднимайте колени и вытягивайтесь всем корпусом.
  • Поднимите голову и отведите ее как можно дальше назад. Ни ребра, ни тазовые кости не должны касаться пола. Только живот несет на себе вес тела. Когда полностью вытянете ноги вверх, соедините бедра, колени и лодыжки. Оставайся в таком положении 30 секунд.
  • Делая выдох, отпускайте лодыжки, ноги вытягивайте прямо. Опустив голову и ноги на пол, расслабьтесь.

 4. Поза освобождения ветра (Паванамуктасана)

  • Лягте на спину, вытяните ноги, руки протяните вверх.
  • Сделав выдох, согните ноги в коленях и медленно подтяните их к груди. Обхватите колени руками.
  • Оставайтесь в таком положении 60 секунд. Не забывайте о глубоком дыхании.
  • На выдохе опустите ноги и руки на пол.
  • Повторите упражнение 5 раз.

 5. Поза кобры (Бхуджангасана)

  • Лягте на живот, напрягите колени и сведите стопы вместе.
  • Сделайте выдох, плотно прижмите ладони к полу и немного вытяните туловище вверх. В этом положении сделайте вдох и выдох.
  • Сделайте вдох, продолжайте поднимать тело до тех пор, пока полностью не выпрямите руки. Оставайтесь некоторое время в этом положении. Напрягите мышцы ног. Находитесь в этой позе полминуты, не забывая о спокойном дыхании.
  • Выдохнув, согните руки в локтях и опустите тело на пол.
  • Повторите упражнение 5 раз.

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545 thoughts on “Убираем живот! 5 эффективных упражнений, которые вам помогут

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