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Може да постигнете красив гръб, без значение на какво e вашето фитнес ниво. Опитайте тези три упражнения. Резултатите са впечатляващи. Начинаещи : Супермен. Легнете по корем на пода с ръце и крака, разперени на X. Стегнете корема, вдигнете дясната си ръка, левият крак и главата. Задръжте три вдишвания. Повторете за противоположната страна. Повторете 8 до 10 повторения. Добри: Добро утро. Легнете на пода със събрани крака на ширината на раменете. Сложете бар на раменете си и хванете от двете страни с длани обърнати напред. Дръжте коленете леко свити и торса прав, бавно се сгънете от бедрата, докато горната част на тялото е успоредно на пода. Задръжте за три вдишвания. Повторете 8 до 10 пъти . Напреднали: Успореден крак. Застанете с краката на ширината на раменете. Вземете 5 -килограмови гира във всяка ръка. Наведете се с изправен гръб напред. В същото време, повдигнете десния крак зад вас, с което той да е успореден на пода, като го държите изправен. Свийте левият лакът, като го оставите в един ред с левият крак. Повторете 8 до 10 пъти за всяка страна. Източник: fitnessmagazine.com 3 упражнения за красив гръбянуари 12, 2014 Няма коментари » Може да постигнете красив гръб, без значение на какво e вашето фитнес ниво. Опитайте тези три упражнения. Резултатите са впечатляващи.
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Thursday, March 1, 2012 FITNESS Even though you lift things — like groceries, your kids, and other objects — with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don't hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger. Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned — not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two. This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles. Subscribe to: Post Comments (Atom)