Esercizi per dimagrire da fare in casa

Se in questo momento l’unico pensiero che vi frulla per la testa è dimagrire il più in fretta possibile prima dell’inevitabile prova costume, allora, non potete proprio fare a meno di seguire i nostri consigli! Anche perché, per avere una forma smagliante, non basta solo disfarvi dei chili di troppo, ma è importante anche rassodare i muscoli.

Per ritrovare la shilouette ci sono molti esercizi da poter fare anche in casa, senza alcun bisogno di iscriversi in palestra. L’unica nota dolente, è che ci vuole molta più forza di volontà e costanza, senza tralasciare una sana e corretta alimentazione.

La ginnastica, dunque, assicura da un lato il consumo delle calorie in eccesso, e dall’altro la tonificazione del nostro corpo. Chiaramente, non si tratta della bacchetta magica, e pensare di poter vedere risultati apprezzabili nell’arco di pochi giorni, è solo un’illusione che fareste meglio ad abbandonare.

Inoltre, in presenza di obesità conclamata, sarebbe più utile rivolgersi a degli esperti, ma se si tratta di perdere al massimo 5-6 chili, allora, una corretta alimentazione in combinazione con la ginnastica almeno 3 volte a settimana, vi aiuterà a ritrovare il peso forma.

Certamente, fare jogging o andare in bicicletta, sono attività che permettono di bruciare più calorie, ma spesso non si ha la possibilità di farlo. Come possiamo rimediare, allora? Niente paura, anche la vostra casa può diventare una palestra, vi servirà solo un tappetino e tanta buona volontà!

Iniziate riscaldano i muscoli camminando sul posto lentamente per 5 minuti, e aumentando in modo graduale la velocità e alzando le ginocchia come se stesse marciando.

Esercizi per dimagrire le cosce

1° esercizio: fate degli affondi, bisogna mettersi in piedi e fare un passo avanti mantenendo questa posizione con le mani appoggiate sul ginocchio piegato per 15 secondi, poi tornate al punto di partenza e ripetete con l’altra gamba. Occorre fare almeno 15 affondi per gamba.

2° esercizio: stando in piedi, con le mani appoggiate sullo schienale di una sedia, sollevate una gamba lateralmente, tenetela tesa e poi tornate alla posizione di partenza senza appoggiare il piede. Ripetete 20 volte per gamba.

Esercizi per dimagrire i fianchi

1° esercizio: stendetevi per terra su di un fianco e tenendo le gambe tese. Alzate la gamba verso l’alto con il piede a martello e fatela andare andare su e giù per almeno 20 volte. Cambiate lato e ripetete l’esercizio con l’altra gamba.

2° esercizio: in piedi con le mani sui fianchi, ruotate il busto a destra ed a sinistra per 10 minuti.

Esercizi per dimagrire le gambe

1° esercizio: se a casa avete la cyclette, l’ideale è fare 30 minuti tre volte a settimana, in alternativa, sdraiatevi a terra, sollevate le gambe, e pedalate per 30 muniti di seguito.

2° esercizio: in piedi, mani appoggiate sui fianchi, sollevate una gamba portando il ginocchio verso lo stomaco. Ripetere alternando le gambe per 50 volte.

Esercizi per gli addominali

Sdraiatevi a terra, piegate le gambe a 90 gradi appoggiando la pianta dei piedi per terra e mettendo le mani dietro la nuca. Alzate il petto e la testa mantenendo questa posizione per 5 secondi, poi tornate giù. Ripetete 15 volte.

Esercizi per i glutei

1° esercizio: appoggiatevi a terra sui gomiti e sulla ginocchia, distendete e flettete un ginocchio in linea con il corpo avendo cura di non inarcare la zona lombare. Alternate con l’altra gamba e ripetete almeno per 20 volte.

2° esercizio: sdraiatevi a terra. Gambe tese e piedi a martello, portate le punte dei piedi in fuori contraendo forte i glutei.

Vedi anche: Esercizi per glutei perfetti

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