Активный отдых на пляже

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Активный отдых на пляже
Лето —  это время отдыха, бронзового загара, обилие теплого солнца, свежего воздуха и воды, ароматных ягод и фруктов и приятных, позитивных моментов, которые мы будем вспоминать зимними вечерами.

Летний отдых на пляже можно провести с пользой для вашего здоровья, сжечь лишние калории и жир, сохранить вашу фигуру стройной, если добавить в него немного активных действий. Речь не идет о физической нагрузке, а просто о приятных минутах отдыха связанного с движением и развлечением.

Вот несколько вариантов активного отдыха на пляже, выбирайте который подходит лично вам:

На полотенце.
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Пляжное полотенце или тренировочный коврик идеально подходят для простых дыхательных упражнений на свежем воздухе.

Легкий вариант: глубокое дыхание.

Глубокое дыхание отлично подходит как упражнение для массажа органов пищеварения и тонуса мышц живота и пресса, не заставляя вас чувствовать себя уставшей.

Лежа на спине, вытяните ноги, положите руки на живот и закройте глаза. Поднимите ваш живот вверх, дышите медленно и глубоко через нос. Затем задержите дыхание на несколько секунд, а после постепенно выдыхайте, напрягая мышцы пресса. Повторите от 10 до 20 раз.

Усиленный вариант:
статическая тренировка.

Активный отдых на пляже
Тонизирующего эффекта возможно достичь без перемещения! Принимая определенные позы, вы заставляете работать конкретные мышцы тела.

Лежа на спине, обхватите руками шею, слегка приподнимите верхнюю часть спины вверх (для пресса) или слегка поднимите ноги и верхнюю часть вашего тела от земли (для нижней части спины) или сидя, опираясь на руки с прямой спиной, делайте небольшие махи ногами (для бедер и нижней части).

Прогулка по песку.
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Такие прогулки полезны для укрепления мышц ног, чтобы сохранить их стройными и красивыми.

Легкий вариант:
влажный песок.

Жесткий песок отлично подходит для прогулок босиком из-за ограниченного влияния на поверхностные мышцы ног (четырехглавой мышцы, ягодицы, икры), которые при ходьбе используются больше всего. Они будут в тонусе, сильными и крепкими, что поможет сохранить стройность ваших ножек.

Усиленный вариант:
сухой песок.

Активный отдых на пляже
Пешая прогулка по сухому песку имеет 3 преимущества: поверхность земли под ногами постоянно меняется, пятки наступают на землю первыми и отлично работают глубокие мышцы ног. Это вариант отлично подходит для активной работы сердца и для борьбы с целлюлитом.

Так же физическое усилие, требуемое для ходьбы по песку увеличивает расход энергии, что помогает сжигать лишние калории, а песчинки выполняют расслабляющий массаж стоп ваших ног.

Волейбол, теннис, бадминтон, футбол, которыми любят заниматься на пляже для более активного отдыха.
Активный отдых на пляже
Легкий вариант:
бадминтон или теннис.

Вам потребуется: пляж, 2 или более игрока, а также выносливость, скорость, рефлексы, сила и координация.

Двигаясь во всех направлениях, пытаясь поймать мяч, вы используете огромное количество энергии (около 450 ккал/час), усиливаете вашу кардио-респираторную систему и заставляете работать мышцы тела с головы до ног!

Усиленный вариант: пляжный волейбол.

Активный отдых на пляже
Вам потребуется: пляж с границами, сеть, 2 или боле игроков и выносливость, скорость, рефлексы, сила, координация, быстрота реакции, концентрация и точность.

Волейбол является чрезвычайно интенсивным спортом, особенно когда играют на песке. Он развивает всю мускулатуру мышц и заставляет сжигать значительное количество энергии (500 ккал/час).

Прогулки по воде.
Активный отдых на пляже
Летом многие на пляже катаются на лодках, катамаранах или байдарках. Этот способ отдыха также приводит в тонус ваше тело, заставляя его сжигать лишние калории.

Легкий вариант: катамаран.

Это выглядит легко, потому что вы комфортно сидите на движущемся шезлонге, но чтобы двигаться вперед, вы должны использовать немного энергии! Водный велосипед отлично подходит для укрепления ваших бедер, икр и лодыжек, а также для пресса. Из-за того, что нет никаких резких движений, нет и никакого риска получения травм. Это прекрасный способ отдохнуть и дать телу тонус, не напрягаясь!

Усиленный вариант: катание на байдарках.

Активный отдых на пляже
Гребля на байдарке заставляет работать все группы мышц: рук, плеч и спины, чтобы переместить лодку вперед через взмах веслами, в то время как живот и ноги помогают поддерживать равновесие в лодке и изменять направление движения. Вы можете сжечь 500 ккал/час!

Аквааэробика и подводное плавание.
Плаванье это самый лучший вариант для сжигания калорий! Наряду с использованием большого количества энергии через ваши движения, ваше тело также использует энергию, пытаясь защитить себя от температуры воды.

Легкий вариант: аквааэробика.

Активный отдых на пляже
Упражнения в воде позволяют укрепить мышцы живота, тонизирует мышцы, стимулируют кровоток, улучшают лимфодренаж и уменьшают появление целлюлита.

Усиленный вариант: подводное плавание.

Активный отдых на пляже
Подводное плаванье позволит вам не только открыть чудесный мир моря, но  отлично подходит для укрепления, формирования и тонуса мышц и всего тела!

Таким образом вы можете не только отдыхать, но поддерживать вою фигуру на высшем уровне, даже если позволите себе немного расслабиться! Теперь то вы знаете простые и эффективные способы сжечь ненужные калории на отдыхе.  

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