۱۰ حرکت برای فرم دهی به عضلات باسن، ران و پاها

مجله تفریحی سرگرمی دخترونه

۱۰ حرکت برای فرم دهی به عضلات باسن، ران و پاها

باانجام دادن حرکاتی می‌توانید عضلات باسن، چهارسر، همسترینگ و ران‌ها را زیباتر کنید‎

 

باانجام دادن حرکاتی می‌توانید عضلات باسن، چهارسر، همسترینگ و ران‌ها را فرم دهی و زیباتر کنید. اگر هر بار تمرین وقت یا توان هر ۱۰ حرکت را ندارید، هر بار بین ۳ تا ۵ حرکت را انتخاب کرده و انجام دهید. بهتر است هر ۴ هفته حرکات انتخابی شما یکسان باشد و بعد از ۴ هفته سراغ حرکات جدید بروید.

 

۱ ) حرکت Warrior III 

این حرکت یوگا می‌تواند پاها، و عضلات مرکزی بدن را فرم دهی کند.

 

روش اجرای حرکت : پاها را به هم نزدیک کرده وبایستید. پای چپ را بلند کنید و وزن بدن را روی پای راست قرار دهید. پا را بلندتر کنید و سر و بالاتنه را در یک خط مستقیم افقی به سمت انگشتان پا پایین بیاورید و دستها را در دو طرف بدن آویزان کنید. عضلات مرکزی بدن را درگیر کرده و مطمئن شوید که ران چپ، باسن و انگشتان در یک امتداد قرار دارند. رو به پایین باقی بمانید و تاجاییکه می‌توانید پشت را صاف کنید. مطمئن شوید که زانوی راست شما قفل نشده است و وزن بدن را روی وسط پا بیندازید. به اندازه ۵ دم و بازدم در این حالت باقی بمانید و سپس، به آرامی به نقطه شروع برگردید. پاها را عوض کرده و حرکت را تکرار کنید.

 

۲ ) حرکت اسکوات با صندلی (Chair squat) 

اسکوات با صندلی یک حرکت عالی تقویت کننده و فرم دهنده برای تازه‌کاران است. شرط می‌بندم همین الان که این مطلب را می‌خوانید، روی وسیله‌ای نشسته‌اید که برای اجرای این حرکت به آن نیاز دارید.

 

روش اجرای حرکت : ‌حرکت را با ایستادن و پشت کردن به صندلی شروع کنید. پاها را به اندازه عرض شانه باز کنید. وزن بدن را روی پاها متمرکز کنید. عضلات شکم را به داخل کشیده و از ناحیه باسن کمی به جلو خم شوید و به آرامی روی صندلی بنشینید. درست قبل از نشستن، بایستید و به حالت شروع برگردید و همزمان عضلات مرکزی بدن را درگیر کنید.

 

۳ ) حرکت لانژ چرخشی (Pivoting Curtsy Lunge)

روش اجرای حرکت : بایستید و پاها را به اندازه عرض باسن باز کنید. پای راست را بصورت مورب به عقب ببرید و در موقعیت ساعت ۷ قرار دهید. هر دو زانو را خم کنید و در وضعیت لانژ قرار بگیرید. بالاتنه را ۳۰ درجه به جلو خم کنید و ۱۰ الی ۱۵ بار بالا و پایین بروید. بدن را صاف کرده و ۱۸۰ درجه بچرخید به طوری که پای راست شما جلو بیاید. سپس، دوباره به حالت لانژ خم شوید. برای کامل کردن یک ست،  حرکت را ۱۰ الی ۱۵ بار روی هر یک از پاها انجام دهید.

 

۴ ) حرکت لانژ شناور (Low Lunge Hover) 

این حرکت ایستاده روی عضلات باسن و پاها کار می‌کند.

 

روش اجرای حرکت : بایستید و پاها را به اندازه عرض باسن باز کنید. پای راست را عقب ببرید. به حالت لانژ پایین بیایید به گونه‌ایکه زانوی چپ روی قوزک قرار بگیرد. دستها را بالای سر برده و از ناحیه کمر، به سمت جلو خم شوید. سینه را بسمت رانها پایین بیاورید. هنگام راست کردن پا، پای چپ را بلند کنید. سه بار نفس بکشید و به حالت لانژ شروع برگردید. این حرکت را ۳ بار تکرار کنید؛ پاها را عوض  کرده و تکرار کنید.

 

۵ ) لانژ اسکیت باز (Skater Lunge) 

این حرکت روی تقویت و فرم‌دهی عضلات سرینی، همسترینگ، و چهار سر کار می‌کند.

 

روش اجرای حرکت : پاها را به اندازه عرض شانه باز کرده و دستها را در دو طرف بدن آویزان کنید. با پای چپ، یک قدم بزرگ به عقب بردارید و آن را بصورت مورب پشت پای راست قرار دهید. در همین حال، بازوی راست را باز کرده و بازوی چپ را از کنار باسن تاب دهید. دو قدم به چپ بردارید و سپس به حالت اول برگردید.

 

حرکت را با پای دیگر تکرار کنید. تا اینجا یک ست است. ۳ ست ۲۰ تکراری را انجام دهید.

 

۶ ) حرکت لین (Lean)

این حرکت نیز مانند لانژ اسکیت باز، روی قسمتهای داخلی ران کار می‌کند.

 

روش اجرای حرکت: پاها را به اندازه عرض شانه باز کرده و دستها را در دو طرف بدن آویزان کنید. یک قدم مورب به سمت عقب با پای راست بردارید. سپس، از ناحیه کمر، به سمتی که پای راست کشیده شده است، خم شوید و دست راست را به سمت بالا و دست چپ را بسمت پایین، و پشت را بسمت ران راست  دراز کنید. دستها را به حالت اول برگردانید تا یک تکرار کامل شود. ۱۰ تکرار انجام دهید و سپس، با سمت دیگر بدن حرکت را تکرار کنید.

 

۷ ) بلند کردن پا (leg lift) 

این حرکت، عضلات چهارسر را هدف می‌گیرد.

 

روش اجرای حرکت : درحالیکه رو به صندلی ایستاده‌اید، پای راست را بلند کنید. زانو رو به بالا باشد. پا را خم کرده و پاشنه را روی صندلی قرار دهید. مطمئن شوید تا زمانیکه که پای راست را از روی صندلی برمی‌دارید و آن را راست می‌کنید، و احساس می‌کنید که عضلات چهارسر در حرکت درگیر شده‌اند، زانوی ایستاده خود را قفل نکنید. پای بلند شده را در هوا نگه دارید. کمی آن را به سمت زمین خم کنید و سپس دوباره راست کنید. ۱۰ الی ۱۵ تکرار انجام دهید. سپس، پاها را عوض کرده و یک ست کامل را تمام کنید؛ ۳ ست انجام دهید.

 

۸ ) اسکوات پرشی دو سوم (Two-Thirds Jump Squat) 

برای کار بر عضلات چهار سر و همسترینگ آماده هستید؟ این حرکت واقعاً معجزه می‌کند.

 

روش اجرای حرکت : پاها را به اندازه عرض شانه باز، و دستها را در دو طرف بدن آویزان کنید. بدن را پایین آورده و در حالت اسکوات قرار بگیرید. دو سوم پایین بیایید. درحالیکه دستها رو به سقف دراز شده‌اند، بلافاصله بالا بپرید. همین حرکت را تکرار کنید. ۳ ست ۲۰ تکراری را انجام دهید.

 

۹ ) حالت V

حالت V شبیه به حرکت  رقصنده های باله است و درست مانند آن، روی رانها، باسن و عضلات سرینی کار می‌کند.

 

روش اجرای حرکت : درحالیکه پشت صندلی را با یک دست گرفته‌اید قائم بایستید. پاها را در وضعیت V قرار دهید. انگشتان پا باید ۱۰ سانتی متر با هم فاصله داشته باشند و پاشنه‌ها نیز به هم چسبیده باشند. زانوها را خم کرده و پاشنه‌ها را چند سانتی متر از زمین بلند کنید. سپس، باسن را پایین بیاورید تا زمانیکه احساس کنید عضلات چهارسر به خوبی درگیر شده‌اند. با تکرار ۱۰ الی ۱۵ پالس بالا و پایین، یک ست تکمیل می‌شود؛ ۳ ست انجام دهید.

 

۱۰ ) لانژ با لگد به کنار (Lateral Lunge Side Kick)

اگر در تقویت و فرم‌دهی به عضلات پایین تنه خود به دنبال چالش می‌گردید، این حرکت بسیار چالش‌برانگیز است. اما، می‌توانید از وزنه‌های سبکتر استفاده کنید و یا تکرارهای کمتری انجام دهید.

 

روش اجرای حرکت: درحالیکه یک وزنه ۳ الی ۵ کیلویی را در هر دست نگه داشته‌اید، بایستید. پای راست را به پهلو برده و زانوی پای چپ را ۹۰ درجه خم کنید. با فشار بر پای چپ، به حالت ایستاده برگشته و بلافاصله، با پای چپ به پهلو لگد بزنید. به حالت شروع برگردید. ۳ ست ۱۲ الی ۱۵ تکراری انجام دهید و سپس، با پای دیگر حرکت را تکرار کنید.

 

این ۱۰ مدل تمرین می توانند در کمترین مدت بیشترین نتیجه را برای شما به همراه داشته باشند. سعی کنید بین ۲ تا ۳ بار در هفته از این تمرینات استفاده کنید.

 

منبع: بانوی شهر

 

مجلهتفریحیسرگرمیدخترونه

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