Четверг,  16 Августа 2018г.

 
 
ДОСУГ
ИНТЕРЕСНОЕ
Пятерка с плюсом: простой путь к идеальному телу
Топ-5 самых эффективных диетических программ
Программа-максимум: результат за 10 тренировок
Ватсу: дрейфуем!
10 мифов о фитнесе
Выбор сноуборда
Выбираем горные лыжи
Подтягивания на раз-два-три
Влияние плавания на организм
Фитнес упражнения

Программа-максимум: результат за 10 тренировок           
Общая

Привести фигуру в порядок всего за месяц? Это возможно, —считает директор фитнес-департамента клуба «Мультиспорт» Елена Волкова. Топ-10 самых эффективных спортивных программ в обзоре «Вашего досуга».
Core / 500 ккал/ч
Результат: развитие силы, чувства баланса, ловкости, координации.
Важно: новичкам рекомендуются занятия на платформе, установленной в нейтральном положении.

Платформу core (кор) изобрели специалисты компании Reebok. Со сторо- ны она напоминает небольшую овальную доску с фиксаторами, на которой можно раскачиваться и совершать всевозможные вращательные движения. Для того чтобы просто удержаться на поверхности платформы, придется прикладывать достаточно много усилий, а значит, тратить большое количество калорий.


Сайкл (велоаэробика) / 650 ккал/ч
Результат: развитие выносливости, мышечной силы рук, расход большого количества калорий.
Важно: новичкам следует выбирать уроки с низкой интенсивностью.

Сайкл – вид интенсивного аэробного тренинга, дающий мощную кардиона грузку, а значит, способствующий похудению. Отлично подойдет тем, кто борется с лишним весом и хочет уменьшить объемы талии, бедер и ягодиц. Регулярные занятия велоаэробикой в сочетании со сбалансированной диетой позволят избавиться от 3–7 кг за месяц.


Степ-аэробика / 545 ккал/ч
Результат: укрепление сердечно- сосудистой и дыхательной систем, стойкое снижение веса.
Важно: для занятий выбирайте кроссовки с высоким поддерживающим голеностоп задником и амортизирующей подошвой – это позволит предотвратить мелкие травмы.

Занятия проходят с использованием степ-платформы, высоту которой можно регулировать с учетом уровня подготовленности. В степ-аэробике насчитывается более 200 шагов, на каждом занятии разучиваются их различные комбинации. Веселая, зажигательная музыка, харизматичный тренер – и лишние килограммы тают на глазах.


Deck / 500 ккал/ч
Результат: силовая нагрузка на основные группы мышц.
Важно: пройти предварительный инструктаж по использованию тренажера.
Deck – это технически более совершенная степ-платформа, которая может трансформироваться в ваш личный мини-тренажер. За счет функциональности конструкции (16 положений) тренировка становится более разноплановой и высокоэффективной. Обычно занятия на deck- платформах включают в групповые кардиоклассы, силовые уроки.


Программы Free motion / 550 ккал/ч
Результат: укрепление мышц, развитие силы и выносливости.
Важно: если вы мечтаете похудеть фантастически быстро, выбирайте этот вид тренинга.

В отличие от традиционной силовой тренировки философия занятий в студии Free Motion заключается в имитации основных движний человека и сфокусирована на развитии функциональной силы, формировании устойчивости, баланса и гибкости.


Аквааэробика / 380 ккал/ч
Результат: подтянутое тело, профилактика целлюлита и варикозного расширения вен.
Важно: если вы плохо держитесь на «глубокой» воде, попросите тренера выдать вам специальный поддерживающий пояс.

Веселые и совсем не трудные занятия по аквааэробике как нельзя лучше помогут справиться с лишним весом, а заодно и с плохим настроением. Самые популярные виды – aqua-dance и aqua- интервал. Существует большое количество дополнительного оборудования, которое позволит разнообразить занятия.


Фехтование / 310 ккал/ч
Результат: развитие ловкости, быстроты реакции, координации.
Важно: выбор оружия (сабля, шпага, рапира) остается на ваше усмотрение.

Традиции, дух, суть фехтования делают его, безусловно, одним из элитарных видов спорта, но тем не менее доступным для каждого. Предельная концентрация внимания на занятиях одновременно позволяет расслабиться, снять стресс и «проветрить» голову. Такие уроки развивают плечевой пояс и мышцы ног. Ограничений здесь нет: научиться фехтовать можно в любом возрасте, обладая даже самой минимальной физической подготовкой.


Сквош / 620 ккал/ч
Результат: развитие выносливости, снижение веса.
Важно: покупать весьма недешевую ракетку для сквоша вовсе не обязательно, достаточно взять ее напрокат.

Суть игры в том, что двое игроков поочередно отбивают мяч от противоположной стены, которая в зависимости от мастерства игроков может становиться то «союзником», то «противником» каждого из них. По энергетическим затратам сквош в несколько раз превосходит теннис и эффективно укрепляет мышцы ног и ягодиц. Перед тем как начать занимаються, возьмите пару уроков у тренера – основы подачи и техника удара в сквоше очень важны.


Бег / 600 ккал/ч
Результат: профилактика сердечно-сосудистых заболеваний, снижение веса в кратчайшие сроки.
Важно: наряду с плаванием и спортивной ходьбой – это один из самых доступных видов спорта.

Бег помогает легко расправиться не только с избыточным весом, но и с ежедневным стрессом. Занимаясь бегом, можно достаточно быстро подтянуть мышцы ног и ягодиц, а также легко избавиться от пары-тройки лишних килограммов. Занятия на беговой дорожке в зале летом замените на пробежки на свежем воздухе – это увеличит результативность уроков.


Body pump / 400 ккал/ч
Результат: укрепление всех основных групп мышц.
Важно: если у вас есть проблемы со спиной, перед занятием проконсультируйтесь с врачом.

Body Pump – cиловая тренировка с использованием специальной штанги со свободныи весом. Это занятие понравится тем, кто любит заводную музыку и устал от мнотонных занятий в зале. Тренируйтесь регулярно – и красивое рельефное тело вам обеспечено.


Источник: http://www.vashdosug.ru

Дата: 22.06.2010

 

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