Від неестетичних складок на спині і боках страждають не тільки жінки, а й чоловіки

Жирові складки на спині – явище мало привабливе. Щоб позбутися від цієї непотрібної «прикраси» і знайти міцну гладку спину, слід добре попрацювати. Незграбні рухи, внутрішній дискомфорт, обмеженість у виборі одягу, непривабливість в очах протилежної статі – ось далеко не повний список критично оглянути себе в дзеркалі з усіх боків.

 

Якщо причина невдоволення собою – жирові складки на спині, то слід вивчити проблему і вжити заходів для її усунення.

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Причини утворення складок

Головне – знати ворога в обличчя, тоді боротися простіше.

Від неестетичних складок на спині і боках страждають не тільки жінки, а й чоловіки. Причина їх появи загальна – стрес, а методи боротьби різні.

Жінки практично всі проблеми заїдають солодким – цукор розслабляє. Саме ці легко засвоювані вуглеводи в першу чергу і провокують утворення складок.

Чоловіки знімають стрес переважно алкоголем, який сам по собі висококалорійний і вимагає збільшення споживання їжі, але не завжди здорової.

Складки утворюються не тільки в результаті переїдання в стресовій ситуації, а й завдяки гормону кортизолу, який також виділяється при стресі: саме він, зберігаючи енергію організму, перешкоджає спалюванню жиру.

Отже, обмеження в їжі не завжди може вирішити проблему складок: щоб прибрати складки, слід зайнятися фізичними вправами.

З чого починати заняття

Володарі складок на боках і на спині і просто люди з надмірною вагою часто соромляться свого зовнішнього вигляду, тому пробіжки на свіжому повітрі або заняття в спортзалі відкидають відразу. Вихід один – позбутися від жирових складок на спині в дома.

Комплекс простих вправ сидячи

Якщо наявність задишки або високого тиску не дозволяє відразу приступити до серйозних занять, можна почати зі статичних вправ проти складок, сидячи на стільці:

  • зімкнути кисті за головою і виконувати плавні нахили корпусу вліво-вправо;
  • поставити руки на стегна і виконувати плавні повороти плечей вліво-вправо;
  • зімкнути кисті на потилиці і прогнутися назад, завмерти на 10 секунд і випрямити спину;
  • поставити ступні на ширину плечей, нахилитися вперед і дістати підлогу долонями.

Такі нескладні вправи зміцнять серцевий м’яз і приведуть до перших втрат жиру.

Якщо організм адаптувався до навантажень, при виконанні статичних вправ можна використовувати гантелі по 0,5 кг або наповнені водою пластикові пляшки по 0,5 л, а потім переходити до більш серйозних вправ.

Тренери рекомендують при інтенсивних тренуваннях починати заняття через дві години після їжі. Перед тренуванням можна з’їсти половину банана, щоб організм отримав необхідні сили для інтенсивного тренування.

Лежачи на спині

Фахівці стверджують, що головне не тривалість тренувань, а їх інтенсивність: перші втрати жирових тканин починаються через півгодини після початку тренування. Ефективні тренування для прибирання складок проводяться лежачи на підлозі.

З положення лежачи на спині можна виконувати такі вправи:

  • витягнути руки вздовж тіла і піднімати рівні ноги на 30-45 градусів;
  • одночасно піднімати витягнуті руки і рівні ноги на 90 градусів;
  • різкими рухами піднімати верхню частину тулуба з витягнутими руками одночасно з рівними ногами;
  • зігнути ноги в колінах, долоні покласти на голову і намагатися дістати по черзі лівим ліктем праве коліно і правим ліктем праве коліно, піднімаючи плечі і зігнуті ноги.

Лежачи на животі

З положення лежачи на підлозі на животі виконуються такі вправи:

  • по черзі піднімати рівні ноги і плечі;
  • витягнути вперед руки, підняти плечі, підняти рівні ноги і виконувати одночасно махи вгору правої руки і лівої ноги, потім лівої руки і правої ноги;
  • розкинути руки в сторони, рівні ноги підняти на 90 градусів і плавно укладати їх наліво і направо, не змінюючи положення тулуба.

Згодом ефективність від виконання вправ можна збільшити додатковим навантаженням у вигляді гантелей або еспандера.

Тренери переконують, що одними з найефективніших вправ є планка і віджимання. Причому віджимання попутно допоможуть позбутися від звисаючих складок у пахвовій і подлопаткових зонах, а планка допоможе зміцнити м’язи спини.

Як прибрати складки від бюстгальтера

Жирові складки, які утворює бюстгальтер, зіпсували настрій багатьом жінкам. Думка, що позбутися від них важко, і потрібен тривалий час, є хибною. Досить пам’ятати, що головне – інтенсивність занять.

Прибрати складки на спині під ліфчиком можна вправами, які виконуються з положення стоячи, з гантелями (починати по 0,5 кг, потім використовувати гантелі по 1 кг):

1. Поставити ноги на ширину плечей. Різко викидати пряму руку вперед, одночасно другу руку зігнути в лікті і відвести назад (поза нагадує стрілянину з лука).

2. Покласти гімнастичну палицю на плечі і обхопити кистями її кінці. Трохи нахиливши тіло вперед, намагатися дістати лівим кінцем палиці праву стопу, потім правим кінцем – ліву стопу. Можна виконувати без палиці (в школі вправа називається «млин»).

3. Не прибираючи палицю з плечей, виконувати повороти корпусу вліво-вправо.

З положення лежачи на животі можна робити дуже ефективні вправи, що нагадують плавання різними стилями:

  • Кролем – витягнути вперед руки, трохи розвести ноги. Одночасно піднімати руку з плечем і протилежну ногу. Для кожної сторони виконати 3 підходи по 15 разів.
  • Брасом – видихнути, підняти плечі і виконувати кругові рухи руками в горизонтальній площині. Вдихнути і опустити плечі і витягнути руки. Під час виконання вправи ноги залишаються нерухомими.

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