Тренировка ног в домашних условиях для мужчин и женщин: топ-10 лучших упражнений

Сегодня рассмотрим тренировку ног в домашних условиях для мужчин и женщин. Вы узнаете о лучших упражнениях для накачки мышц ног, научитесь правильно выполнять упражнения, получите ценные советы и рекомендации. Вперед.

Много людей, которые занимаются наращиванием мышечной массы, сталкиваются с проблемой – недостаточно или совсем не прорабатывается определенная мышечная группа. Это могут быть тренировка ног, спина, грудь и руки. Естественно, человек с такой проблемой, начинает искать выход из положения и первое, что приходит на ум, это тренировать ноги по методике другого спортсмена.

Есть еще вариант переделать программу тренировок и акцентировать больше внимания на проработке ног. Но ни один из этих вариантов не принесет результат, так как в первом случае методика вам не подойдет (из-за индивидуальных особенностей организма), а во втором случае вы рискуете потерять мышцы верхнего пояса.

Но не стоит расстраиваться. Есть методика тренировок, которая поможет решить вашу проблему и сделать ноги пропорциональными относительно других натренированных частей тела. Это не замысловатая программа тренировок и освоить ее может не только профессиональный культурист, но и новичок в теме бодибилдинга.

Советы и рекомендации

Есть много разнотипных упражнений, способных проработать определённые ножные мышцы. При их осуществлении стоит соблюдать следующие несложные правила:

  • Не переставайте заниматься. Не сдавайтесь в начале и не прекращайте делать упражнения после достижения видимого результата. Занимайтесь по три-четыре дня в неделю;
  • Не зацикливайтесь на одном или нескольких упражнениях: делайте комплексные занятия, включайте в свою тренировку различные их виды;
  • Составьте график тренировок и упражнений (по трое суток в неделю, для каждого дня – своя программа, которую стоит менять раз в месяц);
  • Не перетруждайтесь. Да, иногда имеет смысл совершать подходы “до отказа”, т.е. до такой степени, когда мышца больше не способна выполнять упражнение в данном подходе и ей требуется отдых. Но это вовсе не значит, что вся ваша тренировка должна состоять из отказных подходов.
  • Обязательно разминайтесь перед тренировкой, это разработает ваши суставы и подготовит их к нагрузке, что позволит вам упражняться дольше и уменьшит шанс возникновения повреждений и травм;
  • Не забрасывайте занятия и помните поговорку: терпение и труд всё перетрут.

Топ-10 лучших упражнений на ноги

Упражнения для ног можно подразделить на «домашние» и «для спортзала». Но мы рассмотрим только домашние варианты, т.к. их можно выполнять проще и чаще, ведь они не требуют каких-либо тренажёров.

1.Упражнение «Стул»

Позволяет сжечь жир на ногах, а также укрепляет многие мышечные группы ног. Правильное выполнение:

  • Плотно прижимаемся спиной к стене, отступаем от неё ногами и садимся на невидимый «стул»;
  • Удерживаем колени под прямым углом от 30 секунд и более (в зависимости от вашей подготовки);
  • Встаём, напрягая голени и бёдра, после чего отдыхаем и расслабляем мышцы.

2.Приседания

Упражнение укрепляет бёдра, ягодицы, прорабатывает коленные и голеностопные суставы. Последовательность выполнения:

  • Ноги расставляем на ширине плеч, руки – за голову, взгляд направлен перед собой;
  • Делаем медленный присед до того момента, пока ноги не будут согнуты под прямым углом;
  • Совершаем медленный подъём. Делаем по три подхода от 15 приседов.

При наличии гантелей можно воспользоваться ими. Для этого необходимо взять, и держа их параллельно друг другу выполнять упражнение.

3.Ножницы

Укрепляет мышцы пресса, ягодиц, бёдер. Последовательность выполнения:

  • Ложимся на пол (стоит уложить под спину что-то мягкое);
  • Ваша голова должна быть приподнята, руки вытянуты вдоль туловища, крепко прижаты к поверхности, ноги размещены под углом 30-45 градусов к полу;
  • Активно делаем ногами движения, похожие на движения ножниц, в продолжение 20-30 секунд.

4.Удержание ног над поверхностью

Очень хорошо помогает укрепить мышцы пресса, бёдер, косые мышцы живота. Выполнение:

  • Укладываемся на пол, руки расположены вдоль тела, крепко прижаты к полу, голову приподнимите;
  • Ноги находятся над полом примерно под углом 30 градусов;
  • Удерживаем их в таким образом 20-30 секунд.

5.Выпады

Помогает сжечь жир, укрепить квадрицепсы, мышцы ягодиц и голеней. Прорабатывает подколенные сухожилия, суставы ног.

  • Встаём прямо, взгляд направлен вперёд, руки опущены на талию;
  • Делаем посменно шаги (выпады) ногами, делая упор на всю поверхность ступни;
  • Нога, идущая вперёд, должна находиться под прямым углом, другая – расположена позади так, что её носок упирается в пол, а колено расположено очень низко над поверхностью;
  • Туловище слегка направляем вперёд. В медленном темпе делаем три подхода по 20 повторений.

Выпады с гантелями помогут ускорить результат. Подробнее о них читайте в этой статье.

6.Обратные выпады

Как вы поняли из названия – это тоже самое только шаг делаем назад.

  • Ноги на ширине бедер;
  • Делаем одной ногой шаг назад. Сгибаем ноги в коленях и опускаемся вниз, до тех пока задняя нога не окажется под углом в 90 градусов.
  • Медленно возвращаемся в исходное положение.

7.Боковые выпады

Прорабатывает внутреннюю поверхность бедра и ягодицы.

  • Исходное положение: ноги расставлены широко 80-100 см.
  • Опускаемся на одну ногу, делая вдох.
  • На выдохе возвращаемся в исходное положение.

Для усиления эффекта накачки можно использовать гантели. В исходном положении сгибаем их в локтях, в нижней точке выпрямляем.

8.Болгарские выпады

  • Встаньте спиной к дивану или креслу на расстоянии около метра;
  • Отведите одну ногу назад, положив ее на «снаряд»;
  • Опуститесь в выпад. Держите спину прямо, контролируйте равновесие;
  • Вернитесь в исходное положение.

9.Зашагивание на платформу

В качестве платформы можно использовать: стул, табуретку или пуфик. В качестве дополнительной нагрузки можно использовать гирю или гантели.

  • Ставим одну ногу на платформу, расположенную на расстоянии 0,5 м от вас;
  • Взбираемся на «снаряд», приставляя другую ногу.
  • Спускаемся обратно и повторяем упражнение.

10.Подъемы ног на носки

И на последок, чтобы завершить комплекс упражнений на ноги необходимо проработать икроножные мышцы. Это не будет лишним, поверьте.

Для этого может потребоваться платформа, но можно обойтись и без нее. Для дополнительной нагрузки используйте тяжелый рюкзак.

  • Встаем носками на платформу;
  • Поднимаемся на носки, придерживаясь рукой о стену или какую-то мебель;
  • Задержавшись в верхней точке на 1-2 сек, медленно опуститесь.

План тренировок

Вы должны понимать, что без дополнительного веса вы не сможете раскачать свои ноги до больших объемов, но укрепить и натренировать их к лету – да!

Программа тренировки для новичков может выглядеть следующим образом:

  1. Разминка – 5-7 минут: простые приседания, вращения суставов колен и ступней руками.
  2. Приседания – 4 сета по 20-25 повторений (4×20).
  3. Выпады – 3×15;
  4. Подъемы на носки с дополнительным весом – (4×25);
  5. Растяжка – (3-5 минут).

Заключение

Если вы действительно хотите добиться поставленных результатов, возьмите себе за правило такие моменты:

  • Высокая интенсивность выполнения.
  • Осмысленность каждого движения.
  • Концентрация на каждом сантиметре амплитуды.

Также, немаловажным моментом является восстановление после тренировки. Мышцы растут только во время отдыха, а не во время тренировки (как думает большое множество людей). Здоровый сон, правильное питание и результаты не заставят себя ждать.

Спасибо вам за прочтение. Удачи в совершенствовании своего тела!

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