تمارين للتخسيس البطن سهلة وبسيطة

تمارين للبطن
شارك هذه المقالة مع أصدقائك!

تمارين للتخسيس البطن هل تجد صعوبة في ارتداء الثياب المفضل لديك؟ هل تشعر بالتوتر عند النظر إلى دهون البطن في المرآة  كل صباح؟ إذا كانت الإجابة بنعم، فقد حان الوقت للقيام بشيء حيال ذلك على محمل الجد وبدء العمل بصحة جيدة، فنحن نقدم أفضل التمارين الرياضية التي يمكنك القيام بها للتخلص من دهون البطن للأبد.

صديقاتك شاهدوا ايضا تمارين للتخسيس فى اسبوع واحد فقط …. ستخسرين دهونك ووزنك

 

تمارين التخسيس البطن
تمارين التخسيس البطن

دهون البطن

الدهون في البطن ليست سيئة فحسب، ولكنها أيضًا مخزن للعديد من المشكلات الداخلية مثل مرض  السكري وأمراض القلب وأكثر من ذلك، الدهون في البطن أو الدهون الحشوية هي الدهون التي تتراكم بين أعضاءك مثل المعدة والأمعاء، هذا ينتج السموم التي تؤثر على عمل أعضائك ويضعك في خطر كبير من الأمراض مثل مرض السكري من النوع الثاني.

 

كيف اتخلص من دهون البطن

إذا كنت تحاول أن تفقد الدهون حول خصرك، يجب أن تبدأ بتناول نظام غذائي غني بالألياف، تأكد من تقييد تناول السكر، وهذا يشمل السكر في الكولا والقهوة الباردة أيضًا، ابتعد عن الأطعمة المصنعة لأنها قد تكون بالفعل محملة بالدهون غير المشبعة، بالإضافة إلى الأكل الصحي، يجب أن يكون لديك أسلوب حياة نشط، خذ 30 دقيقة من جدولك المزدحم كل يوم للمشي ولعب الرياضة والسباحة أو تنغمس في أي نشاط يجعلك تتحرك، حرق السعرات الحرارية هو المفتاح للحد من  تراكم الدهون في البطن، للذك سنقدم في السطور القادمة  تمارين المعدة التي قد تساعدك على أن تكون لائقًا.

صديقاتك شاهدوا ايضا كل ما تريد معرفته عن اكل صحى للتخسيس

 

تمارين للتخسيس البطن

  • تمارين الالواح

أحد أفضل التمارين التي يمكنك القيام بها من أجل قلبك هي اللوح الخشبي، يساعد على تحسين وضعك من خلال بناء قوة متساوية القياس، فإن الألواح الخشبية تقوي العضلات وتقوي عضلات منطقة البطن وتدعم العمود الفقري، ضع ثقل على الساعدين  وطرفي الكاحلين مع  تشكيل خط مستقيم من خلال جسمك من الكتفين إلى الكاحل، في البداية، قد لا تتمكن من الضغط على وضع هذا التمرين إلا لمدة تتراوح بين 8 و 10 ثوانٍ، لكن  لا تقلق ، سيزيد هذا كلما واصلت القيام بذلك، كرر نفس التمرين من خمس ل ست مرات.

 

تمارين البطن
تمارين الالواح

 

  •  تمرين اللوح الجانبي

    يساعد هذا التمرين في تقليل  الضغط على العمود الفقري، وبالتالي يساعد على منع مشاكل الظهر، ويقوي عضلات البطن والظهر ويمكن ممارسته في أي وقت، مد ساقيك و استلقي على جانبك الأيمن بحيث تستقر قدميك و الوركين على الأرض فوق بعضهما البعض، ضع كوعك الأيمن تحت كتفك، بينما تقلص عضلاتك الأساسية من الوركين والركبتين عن الأرض، يمكنك  التمسك بهذا المنصب لبضع ثوان ثم عد إلى الوضع الطبيعي، كرر نفس التمارين  على الجانب الآخر.

 

  • التمرين الثالث 

    تقوية عضلات البطن هي ميزة هذا التمرين، ابدأ بالامتداد  على حصيرة أرضية، يمكنك وضع ذراعيك خلف رأسك أو مدها أمامك الآن، حافظ على ثبات الجزء السفلي من جسمك وحرك الجزء العلوي من جسمك نحو ركبتيك، خذ نفسا عميقا، تأكد من أن ذراعيك لا تضغطان على رأسك وعنقك أكثر من اللازم، من المفترض أن تستخدم عضلات البطن للتحرك لأعلى ولأسفل، يمكنك تكرار ذلك  من 10-15 مرات.

 

  • التمرين الرابع

يعتبر هذا التمرين  أسرع وسيلة لحرق الدهون في البطن ومن السهل جدًا القيام بها في المنزل دون أي معدات، أنه تمرين  يميل إلى بناء القدرة على التحمل والقوة في عضلات البطن، يمكنك  الاستلقاء على الأرض، ضع يدك خلف رأسك، وثني ركبتيك وضع قدميك مسطحة على الأرض، ارفعي الجزء العلوي من جسمك بعيدًا عن الأرض، وقم بالزفير أثناء الصعود والاستنشاق أثناء نزولك، كرر هذا التمرين لبضع دقائق والاسترخاء.

كان هذا مقالنا عن تمارين التخسيس البطن نرجو أن تكون معلومات المقال نالت اعجابكم، فضلا وليس أمرًا قم بمشاركة مقالنا على مواقع التواصل الاجتماعي وانتظروا منا المزيد والمفيد.

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