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Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин


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Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

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7 сентября 2021, 16:20 МСК

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

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Слабый центр тела — это вываливающийся живот, больная поясница, неровная осанка и дряблые ягодицы.

Мышцы кора — не только кубики пресса. К ним относятся косые, прямая и поперечная мышцы живота, малые и средние ягодичные, мышцы задней поверхности бедра и т.д. Большая часть мускулов скрыта. Их задача стабилизировать бёдра и позвоночник, а также обеспечивать передачу силового импульса от верхней части тела к нижней.

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Александра Ловец
фитнес-тренер

Мышцы кора – основные в поддержке костного корсета.

Зачем тренировать кор?

  • Улучшается здоровье позвоночника.
  • Формируется красивая осанка.
  • Живот становится плоским.
  • Появляется сильный и рельефный пресс.
  • Укрепляется поясница.
  • Бёдра и ягодицы обретают рельеф.
  • Корпус тела становится мощнее.
  • Формируется узкая талия.
  • Улучшаются силовые показатели в жиме, тяге и приседе.

Александра: С возрастом мышечная масса снижается, а количество жира увеличивается. Хорошо развитые мышцы кора позволят держать фигуру красивой. Согласно нормам, талия здорового взрослого мужчины не должна превышать 98 см. У женщин максимальный показатель 78 см. Большие цифры считаются отклонением, свидетельствуют об ожирении и проблемах со здоровьем.

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Фото: istockphoto.com

Если вы занимаетесь силовыми видами спорта или единоборствами, укрепление мышц центра тела повысит ваши физические способности. Множество движений начинаются с мышц кора и переходят к ногам и рукам, а далее передаются штанге в виде удара, броска или толчка. Если корпус тела слабый, то и импульс будет таким же.

Александра: Выполняйте базовые упражнения со свободным весом. Уделите внимание растяжке, даже если вы не стремитесь обладать фигурой бодибилдера. Большинство спазмов может исходить от перенапряжения этих мышц. Стоит их растянуть, и множество болей как рукой снимет. Вам не нужно тренировать кор каждый день. На восстановление мышц после тренировки уходит от 24 до 72 часов. Дайте мышцам восстановиться, чтобы прогресс был постоянным.

Упражнения для мощных мышц кора

Выпады со скручиваниями

Техника выполнения:

  • С прямой спиной из положения стоя сделайте выпад вперёд одной ногой, сгибаясь в тазобедренном и коленном суставах.
  • Опуститесь до угла 90 градусов в колене.
  • Сделайте разворот туловища к колену.
  • Выталкивайте себя вверх передней ногой в исходное положение.

Выполняйте три подхода по 15 раз на каждую ногу. Отдых между подходами — минута.

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Упражнения с TRX для укрепления глубоких мышц кора. От них зависит здоровье спины

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Что нужно делать девушке, чтобы научиться подтягиваться

Боковые скручивания

Техника выполнения:

  • Лягте на спину.
  • Ноги согнуты в коленях, а руки отведены за голову.
  • На выдохе поднимайте верхнюю часть туловища с поворотом правого локтя к левому колену, задерживаясь в верхнем положении на одну секунду. Далее повторите движение с левым локтем и правой коленкой.
  • На вдохе плавно опускайтесь вниз в течение двух секунд.

Выполняйте три подхода по 10 повторений. Отдых между подходами — минута.

Приседания

Техника выполнения:

  • Ноги на ширине плеч.
  • Ступни разверните в стороны на 45°.
  • Слегка прогнитесь в пояснице. Спина наклонена вперёд к полу. Взгляд вперёд.
  • Сделайте глубокий вдох и тазом плавно опускайтесь вниз и назад до параллели бёдер с полом.
  • Сделайте выдох и мощным движением вытолкнитесь вверх, плавно распрямляя спину.

Выполняйте три подхода по 20 раз. Отдых между подходами — одна минута.

Румынская тяга

Техника выполнения:

  • Ноги уже ширины плеч. Спина прямая, руки опущены вниз и держат отягощение (это могут быть гантели, штанга или бутылка с водой).
  • Сделайте глубокий вдох и плавно отведите таз назад, будто хотите сесть на стул, а корпус наклоните к полу. Задержитесь в таком положении на одну секунду.
  • Во время движения вниз держите небольшой прогиб в пояснице. При отведении таза немного сгибайтесь в коленях.
  • Сделайте выдох и мощным движением плавно выпрямите спину.

Выполняйте три подхода по 20 раз. Отдых между подходами — минута.

Плечевой мост

Техника выполнения:

  • Лягте на спину, ноги согните в коленях с упором на пятку, руки вытяните вдоль корпуса.
  • Плавно выводите таз вверх, упираясь пятками и плечами в пол.
  • Выталкивайтесь, пока поясница, таз и лопатки не сформируют ровную линию.
  • Задержитесь в верхней точке на секунду. Далее плавно опускайтесь на пол.

Выполняйте три подхода по 15 раз. Отдых между подходами — минута.

Бёрпи с отжиманием

Техника выполнения:

  • Из положения стоя делаем глубокий присед.
  • Из приседа переходим прыжком в планку.
  • Делаем отжимание от пола. Далее из положения планки прыжком переходим в присед.
  • Выпрыгивание из приседа вверх с хлопком над головой.

Выполняйте три подхода по 10 раз. Отдых между подходами — минута.

Планка

Техника выполнения:

  • Примите упор лёжа на прямых руках и выпрямленных ногах.
  • Руки находятся параллельно груди, чуть шире плеч.
  • Расстояние между ногами от 10 до 30 см.
  • Спина прямая, ягодицы и живот напряжены.
  • Взгляд направлен в пол.

Выполняйте два подхода по 45 секунд. Отдых между подходами — минута.

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Почему фитнес-тренеры иногда не выглядят как спортсмены с обложек?

Как тренировать мышцы кора дома и в зале: упражнения для мышц кора, комплекс тренировок для женщин и мужчин

Как научиться правильно ставить цели в тренировках

Если последовательно выполнять 3-4 упражнения из списка три раза в неделю по 30 минут, вы избавитесь от вываливающегося живота, больной поясницы, сутулой осанки и дряблых ягодиц. Не забывайте придерживаться здорового питания и хорошо высыпаться.

Источник: championat.com
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