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- Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10. As the pelvic tilt becomes easier, you can progress to an exercise called the dead bug. - Dead bug exercise: Lie on your back with your knees bent, arms at your sides, and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. While keeping your abdominals tight, lift up one leg several inches off the floor, hold for 5 seconds, then lower it. Repeat this exercise with the opposite leg. Then lift your arm over your head, hold for 5 seconds, then lower it. Repeat with the opposite arm. Do 5 repetitions with each leg and arm. Once this exercise becomes easy, raise one leg and the opposite arm together. Hold for 5 seconds. Lower your arm and leg and raise the opposite arm and leg up and hold for 5 seconds. Do 3 sets of 5. - Gluteal stretch: Lying on your back with both knees bent, rest the ankle of one leg over the knee of your other leg. Grasp the thigh of the bottom leg and pull that knee toward your chest. You will feel a stretch along the buttocks and possibly along the outside of your hip on the top leg. Hold this for 15 to 30 seconds. Repeat 3 times. - Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side. - Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side. - Double knee to chest: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Pull both knees up to your chest. Hold for 5 seconds and repeat 10 to 20 times. - Side Plank: Lie on your side with your legs, hips, and shoulders in a straight line. Prop yourself up onto your forearm so your elbow is directly under your shoulder. Lift your hips off the floor and balance on your forearm and the outside of your foot. Try to hold this position for 15 seconds, then slowly lower your hip to the ground. Switch sides and repeat. Work up to holding for 1 minute or longer. This exercise can be made easier by starting with your knees and hips flexed to 45 degree angles. Published by RelayHealth. © 2009 RelayHealth and/or its affiliates. All Rights Reserved.
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Kućne vježbe za muškarce Vježbe ispod su odlične za trbuh, ali vaše cijelo tijelo će imati koristi. -1- Započnite s 10 minutnim zagrijavanjem trčeći u mjestu. Vježba 2. -2- Legnite na leđa sa savijenim koljenima i stopalima na čvrstom uporištu. Ruke stavite sa strane. Podignite trup i stisnite mišiće tako da vam tijelo čini trokut. Iz tog položaja se podignite još malo u visinu, zadržite 15 sekundi i vratite na pod. Ponovite 10 puta. Napravite pauzu od 30 sekundi, a zatim ponovite još 10. Vježba 3. -3- Stanite u blizini zida i jednu nogu približite zidu radi potpore. Gornjim dijelom tijela se naslonite na zid. Druga noga trebala bi činiti ravnu kosinu s leđima. Osjetit ćete istezanje u gležnju. Zadržite 30 sekundi i ponovite 3 puta. Zatim zamijenite položaj nogu i ponovite. Vježba 4. -4- Radite klasične sklekove. Napravite 15 do 25 ponavljanja. Uzmite minutu pauze, zatim ponovite. Ukupno napravite 3 seta. Vježba 5. -5- Kleknite na pod s nogama lagano razdvojenim u koljenima. Spustite glavu s jednom ispruženom rukom i dlanom prema gore. Podižite se oslanjajući na drugu ruku, dok ne osjetite barijeru otpora u mišićima. Zadržite položaj 20 sekundi, pa opustite. Ponovite 3 puta. Odmorite a zatim napravite tri seta s drugom rukom. Vježba 6. -6- Legnite licem okrenutim prema podu s rukama iza bokova. Aktivirajte mišiće stražnjice i osjetite napetost u njima. Podignite gornji dio tijela, rotirajući šake prema stropu. Radite ovo 1 do 2 minute. Spustite tijelo. Napravite pauzu 30 sekundi, a zatim ponovite još dva seta. Vježba 7. -7- Postavite stolac ispred zida kako bi imao čvrst oslonac na zid. Sjedite na njega i skliznite u položaj na slici. Podižite i spuštajte tijelo 20 puta. Napravite pauzu od 1 minute. Napravite ukupno 3 seta. Vježba 8. -8- Stanite uspravno s podignutim rukama i prstima isprepletenima na zatiljku. Ali nemojte vršiti pritisak na vrat. Postavite noge u širini laktova sa stopalima lagano okrenutim prema van. Čučnite držeći leđa uspravno, zatim se vratite u početni položaj. Napravite 25 puta, a zatim odmorite minutu. Napravite ukupno tri seta. Vježba 9. -9- Stanite s jednom rukom oslonjenom na zid, a drugom obuhvatite gležanj. Istegnite cijelo tijelo i zadržite položaj 30 sekundi. Ponovite i s drugom nogom. -10- Prema želji za hlađenje mišića brzo hodajte u mjestu desetak minuta. Izvor fotografija: FHM Uvijek konzultirajte svog liječnika ili drugog stručnjaka prije početka bilo kakvog vježbanja ili programa vježbanja. Stranica FIT.COVERMAGAZIN.COM kao ni jedna informacija nije zamjena za bilo koji savjet koje ste dobili od svog liječnika. Autori ne preuzimaju odgovornost za nastanak bilo kakve ozljede. Kategorije: Vježbe