{"id":12199,"date":"2024-04-01T18:57:14","date_gmt":"2024-04-01T18:57:14","guid":{"rendered":"https:\/\/voomy.ru\/?p=12199.html"},"modified":"2024-09-21T11:20:16","modified_gmt":"2024-09-21T11:20:16","slug":"obvisshaya-kozha-podmyishkami-spetsialnyie-uprazhneniya-dlya-podtyazhki-kozhi","status":"publish","type":"post","link":"https:\/\/voomy.ru\/pl\/ukhod-za-telom-nogami-rukami-sheej-oblastyu-dekolte-epilyatsiya-i-depilyatsiya\/obvisshaya-kozha-podmyishkami-spetsialnyie-uprazhneniya-dlya-podtyazhki-kozhi-html","title":{"rendered":"Obwis\u0142a sk\u00f3ra pod pachami: specjalne \u0107wiczenia napinaj\u0105ce sk\u00f3r\u0119"},"content":{"rendered":"<div class=\"fpm_start\"><\/div>\n<p>Obwis\u0142a sk\u00f3ra pod pachami mo\u017ce by\u0107 problemem dla wielu os\u00f3b, szczeg\u00f3lnie po utracie wagi lub z wiekiem. Na szcz\u0119\u015bcie regularne \u0107wiczenia wzmacniaj\u0105ce mi\u0119\u015bnie w tym obszarze mog\u0105 pom\u00f3c napi\u0105\u0107 sk\u00f3r\u0119 i poprawi\u0107 jej wygl\u0105d. W tym artykule przyjrzymy si\u0119 najskuteczniejszym \u0107wiczeniom, kt\u00f3re mog\u0105 pom\u00f3c pozby\u0107 si\u0119 tego problemu.<\/p>\n<h2>1. \u0106wiczenia na triceps<\/h2>\n<p>Mi\u0119\u015bnie tr\u00f3jg\u0142owe ramienia to mi\u0119\u015bnie, kt\u00f3re znajduj\u0105 si\u0119 z ty\u0142u ramienia i odgrywaj\u0105 kluczow\u0105 rol\u0119 w utrzymaniu napi\u0119cia sk\u00f3ry w okolicy pach. Regularny trening triceps\u00f3w pomo\u017ce zredukowa\u0107 obwis\u0142\u0105 sk\u00f3r\u0119 i nada\u0107 ramionom uniesiony wygl\u0105d.<\/p>\n<h3>Uginanie ramion z hantlami<\/h3>\n<p>Jednym z najlepszych \u0107wicze\u0144 na triceps s\u0105 unoszenia ramion z hantlami. Sta\u0144 prosto, chwy\u0107 hantle w d\u0142onie i zacznij powoli podnosi\u0107 i opuszcza\u0107 ramiona do ty\u0142u, trzymaj\u0105c \u0142okcie nieruchomo. \u0106wiczenie to doskonale wzmacnia triceps i napina zwiotcza\u0142\u0105 sk\u00f3r\u0119.<\/p>\n<h3>Wyciskanie hantli na \u0142awce<\/h3>\n<p>Wyciskanie hantli na \u0142awce to kolejne skuteczne \u0107wiczenie na triceps. Le\u017c\u0105c na plecach, trzymaj hantle w d\u0142oniach na wysoko\u015bci klatki piersiowej i powoli uno\u015b je do g\u00f3ry. \u0106wiczenie to pomaga r\u00f3wnie\u017c napi\u0105\u0107 triceps i poprawi\u0107 koloryt sk\u00f3ry.<\/p>\n<h3>Pompki na triceps<\/h3>\n<p>Pompki na triceps to klasyczne \u0107wiczenie na <strong>triceps tucks<\/strong> i zmniejszy\u0107 zwiotczenie sk\u00f3ry. U\u017cyj \u0142awki lub innej stabilnej powierzchni do robienia pompek, trzymaj\u0105c cia\u0142o na r\u0119kach i opuszczaj\u0105c si\u0119 w d\u00f3\u0142.<\/p>\n<h2>2. \u0106wiczenia ramion<\/h2>\n<p>Trening ramion odgrywa r\u00f3wnie\u017c wa\u017cn\u0105 rol\u0119 w poprawie napi\u0119cia sk\u00f3ry w okolicy pach. Wzmocnione mi\u0119\u015bnie ramion pomog\u0105 nada\u0107 im bardziej napi\u0119ty wygl\u0105d.<\/p>\n<h3>Wymachy hantli na boki<\/h3>\n<p>Wymachy hantli na boki to \u0107wiczenie, kt\u00f3re pomo\u017ce <strong>usztywni\u0107 ramiona<\/strong> i zwi\u0119kszy\u0107 obj\u0119to\u015b\u0107 mi\u0119\u015bni, co wizualnie zmniejszy zwiotczenie sk\u00f3ry. Chwy\u0107 hantle i unie\u015b ramiona na boki, a\u017c osi\u0105gn\u0105 wysoko\u015b\u0107 bark\u00f3w.<\/p>\n<h3>Wyciskanie sztangi na \u0142awce stoj\u0105c<\/h3>\n<p>Wyciskanie sztangi na \u0142awce stoj\u0105cej to podstawowe \u0107wiczenie dla <strong>trening obr\u0119czy barkowej<\/strong>. Pomaga wzmocni\u0107 mi\u0119\u015bnie i napi\u0105\u0107 sk\u00f3r\u0119 w okolicy pach.<\/p>\n<h3>Podci\u0105ganie podchwytem ze sztang\u0105<\/h3>\n<p>Podci\u0105ganie sztangi do brody to kolejne skuteczne \u0107wiczenie na napinanie bark\u00f3w. Podci\u0105gnij sztang\u0119 do brody, trzymaj\u0105c \u0142okcie wysoko. \u0106wiczenie to pomaga stworzy\u0107 napi\u0119t\u0105 i siln\u0105 g\u00f3rn\u0105 cz\u0119\u015b\u0107 obr\u0119czy barkowej.<\/p><script data-noptimize=\"\" data-wpfc-render=\"false\">\nfpm_start( \"true\" );\n<\/script>\n\n<h2>3. Cardio dla spalania t\u0142uszczu<\/h2>\n<p>\u0106wiczenia kardio odgrywaj\u0105 wa\u017cn\u0105 rol\u0119 w walce z obwis\u0142\u0105 sk\u00f3r\u0105, poniewa\u017c pomagaj\u0105 <strong>spala\u0107 t\u0142uszcz<\/strong> i poprawi\u0107 og\u00f3lne napi\u0119cie cia\u0142a.<\/p>\n<h3>Skakanka<\/h3>\n<p>Skakanka to \u015bwietne \u0107wiczenie cardio, kt\u00f3re pomaga spala\u0107 kalorie, jednocze\u015bnie wzmacniaj\u0105c mi\u0119\u015bnie ramion. \u0106wiczenie to jest \u0142atwe do wykonania w domu i daje szybkie rezultaty w utracie wagi i uj\u0119drnieniu sk\u00f3ry.<\/p>\n<h3>Bieganie<\/h3>\n<p>Bieganie to jedno z najskuteczniejszych \u0107wicze\u0144 kardio na og\u00f3lne spalanie t\u0142uszczu. Regularny jogging pomo\u017ce pozby\u0107 si\u0119 nadmiaru t\u0142uszczu, kt\u00f3ry mo\u017ce by\u0107 przyczyn\u0105 obwis\u0142ej sk\u00f3ry.<\/p>\n<h3>Rower treningowy<\/h3>\n<p>Korzystanie z roweru treningowego to kolejny spos\u00f3b na spalenie kalorii i wzmocnienie mi\u0119\u015bni, co pomo\u017ce napi\u0105\u0107 sk\u00f3r\u0119 i poprawi\u0107 og\u00f3lny wygl\u0105d cia\u0142a.<\/p>\n<p>Obwis\u0142a sk\u00f3ra pod pachami mo\u017ce by\u0107 niewygodna, ale dzi\u0119ki regularnym \u0107wiczeniom mo\u017cna znacznie poprawi\u0107 jej napi\u0119cie i wygl\u0105d. \u0106wiczenia na triceps, takie jak wyciskanie hantli na \u0142awce i uginanie ramion, a tak\u017ce treningi ramion, w tym wyciskanie sztangi na stoj\u0105co, pomog\u0105 wzmocni\u0107 mi\u0119\u015bnie i napi\u0105\u0107 sk\u00f3r\u0119. Uzupe\u0142nij te treningi \u0107wiczeniami cardio, takimi jak skakanie na skakance i bieganie, aby pozby\u0107 si\u0119 nadmiaru t\u0142uszczu i uj\u0119drni\u0107 ramiona.<\/p>\n<h2>Inne \u0107wiczenia usuwaj\u0105ce obwis\u0142e pachy<\/h2>\n<p>Wiele os\u00f3b, kt\u00f3re marz\u0105 o utracie wagi w jakikolwiek spos\u00f3b, nigdy nie my\u015bli o tym, jak ich cia\u0142o i twarz b\u0119d\u0105 wygl\u0105da\u0107 po utracie wagi? A warto o tym pomy\u015ble\u0107. W ko\u0144cu pod pachami mo\u017ce pojawi\u0107 si\u0119 obwis\u0142a sk\u00f3ra, sk\u00f3ra ramion b\u0119dzie zwisa\u0107 jak pusty worek itp. Nie wspominaj\u0105c ju\u017c o twarzy, kt\u00f3ra \"zjedzie\" i zwiotczeje po znacznej redukcji warstwy t\u0142uszczu.<\/p>\n<p>Innymi s\u0142owy, gdy pozb\u0119dziesz si\u0119 jednego problemu, powiniene\u015b natychmiast zacz\u0105\u0107 rozwi\u0105zywa\u0107 inny. Wiele os\u00f3b uwa\u017ca, \u017ce obwis\u0142a sk\u00f3ra pod pachami nie jest tak du\u017cym problemem, je\u015bli nie chodzi si\u0119 na pla\u017c\u0119 i nie rozbiera. Ale niewiele os\u00f3b pozbawi\u0142oby si\u0119 przyjemno\u015bci wygrzewania si\u0119 pod delikatnymi promieniami s\u0142o\u0144ca lub nie p\u0142ywania w morzu.<\/p>\n<p>Oczywi\u015bcie mo\u017cna uda\u0107 si\u0119 do chirurga plastycznego w celu usuni\u0119cia obwis\u0142ej sk\u00f3ry pod pachami. Jest to jednak operacja, kt\u00f3rej wynik mo\u017ce by\u0107 nieprzewidywalny. Dlaczego nie spr\u00f3bowa\u0107 samodzielnie, w domu, aby rozwi\u0105za\u0107 ten problem?<\/p>\n<p>Oto kilka \u0107wicze\u0144, kt\u00f3re pomog\u0105 przywr\u00f3ci\u0107 napi\u0119cie obwis\u0142ej sk\u00f3rze pod pachami. Ka\u017cde \u0107wiczenie powinno by\u0107 wykonywane co najmniej 10-15 razy przez 2-3 miesi\u0105ce.<\/p>\n<h3>1. pompki<\/h3>\n<p>Ten rodzaj \u0107wicze\u0144 jest wyj\u0105tkowy, poniewa\u017c pozwala napi\u0105\u0107 mi\u0119\u015bnie klatki piersiowej i ramion. Pozycja jest najprostsza: oprzyj d\u0142onie i stopy na pod\u0142odze. Trzymaj plecy prosto. Zegnij i wyci\u0105gnij ramiona tak, aby klatka piersiowa prawie dotyka\u0142a pod\u0142ogi.<\/p>\n<h3><strong>2.<\/strong> Pompki na krze\u015ble<\/h3>\n<p>Usi\u0105d\u017a na krze\u015ble. Stopy dotykaj\u0105 pod\u0142ogi. Po\u0142\u00f3\u017c d\u0142onie na kraw\u0119dzi krzes\u0142a z palcami skierowanymi w stron\u0119 cia\u0142a. Wykonaj ruch, jakby\u015b schodzi\u0142 z krzes\u0142a na pod\u0142og\u0119. Ca\u0142y ci\u0119\u017car powinien spoczywa\u0107 na ramionach, kt\u00f3re nale\u017cy zgina\u0107 i prostowa\u0107, napinaj\u0105c cia\u0142o.<\/p>\n<h3><strong>3.<\/strong> \u0106wiczenia z hantlami<\/h3>\n<p>Hantle to jedno z najlepszych narz\u0119dzi do szybkiego napinania obwis\u0142ej sk\u00f3ry pod pachami. Opu\u015b\u0107 ramiona z hantlami wzd\u0142u\u017c cia\u0142a. Podnie\u015b ramiona prosto do g\u00f3ry lub po przek\u0105tnej w kierunku przeciwleg\u0142ego ramienia. Trzymaj ramiona prosto.<\/p>\n<p>Ramiona z rozstawionymi hantlami. Powoli, trzymaj\u0105c d\u0142onie z hantlami w g\u00f3rze, zegnij ramiona w \u0142okciach, aby poczu\u0107 napi\u0119cie w mi\u0119\u015bniach. Trzymaj \u0142okcie jak najmocniej doci\u015bni\u0119te do cia\u0142a. Nast\u0119pnie wr\u00f3\u0107 do pozycji wyj\u015bciowej - ramiona na boki.<\/p>\n<p>Pochyl si\u0119 do przodu z hantlami wyci\u0105gni\u0119tymi na boki. Rozstaw stopy na szeroko\u015b\u0107 bark\u00f3w. Wyci\u0105gnij r\u0119ce na boki, d\u0142o\u0144mi w d\u00f3\u0142. Pochyl si\u0119 do przodu, tworz\u0105c k\u0105t prosty. Trzymaj ramiona z boku. W tej pozycji spr\u00f3buj unie\u015b\u0107 ramiona w kierunku sufitu. Zatrzymaj si\u0119, gdy poczujesz silne napi\u0119cie. Powoli wr\u00f3\u0107 do pozycji wyj\u015bciowej.<br \/>\nPami\u0119taj, \u017ce ka\u017cdemu \u0107wiczeniu fizycznemu powinno towarzyszy\u0107 prawid\u0142owe, r\u00f3wnomierne i rytmiczne oddychanie.\u00a0<a href=\"https:\/\/voomy.ru\/pl\/pogoda-w-domu\/kak-vyibrat-pravilnyiy-razmer-dzhinsov-html\/\" target=\"_blank\" rel=\"noopener\">Jak wybra\u0107 odpowiedni rozmiar d\u017cins\u00f3w?<\/a><\/p>\n<div class=\"fpm_end\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Obwis\u0142a sk\u00f3ra pod pachami mo\u017ce by\u0107 problemem dla wielu os\u00f3b, zw\u0142aszcza po utracie wagi lub z wiekiem. Na szcz\u0119\u015bcie regularne \u0107wiczenia wzmacniaj\u0105ce mi\u0119\u015bnie w tym obszarze mog\u0105 pom\u00f3c napi\u0105\u0107 sk\u00f3r\u0119 i poprawi\u0107 jej wygl\u0105d. W tym artykule przyjrzymy si\u0119 najskuteczniejszym \u0107wiczeniom, kt\u00f3re mog\u0105 pom\u00f3c pozby\u0107 si\u0119 tego problemu. 1. \u0106wiczenia na triceps [.....]<\/p>","protected":false},"author":1,"featured_media":12201,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[310,38],"class_list":["post-12199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ukhod-za-telom-nogami-rukami-sheej-oblastyu-dekolte-epilyatsiya-i-depilyatsiya","tag-obvisshaya-kozha","tag-uhod-za-kozhey"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u041e\u0431\u0432\u0438\u0441\u0448\u0430\u044f \u043a\u043e\u0436\u0430 \u043f\u043e\u0434\u043c\u044b\u0448\u043a\u0430\u043c\u0438: \u0441\u043f\u0435\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 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