http___freshfy.com_abs-butt-workout-new-hot-body-2-weeks_.xml
http___fitnes365.com_6-vezbi-za-bikini-liniju__1.xml
1.1 1.2 1.3 1.4 2.1 2.2 2.3 2.4 3.1 3.2 4.1 5.1 5.2 5.3 5.4 5.5 5.6 6.1 7.1 7.2 7.3 7.4 7.5 7.6 8.1 9.1 9.2 9.3 10.1 11.1 11.2 11.3 11.4 11.5 11.6 11.7 11.8 12.1
Getting in order the shape of your abs, butt and legs is the main thing to do for the summer. So, probably, like most people, you’ve started with exercising after the holidays because spring came sooner then we expected and it already smells like summer. Adding some extra exercises to your schedule, may lead you to the body of your dreams. After your regular training, we suggest you to do some additional exercises tighten the muscles of the buttocks and abdomen, just follow our instructions. If you do not move enough, and also you want to eat without many restrictions, you should not be surprised that you have bigger stomach. That kind of life contributes to muscle relaxation, especially the abdomen, buttocks and waist. To fix this problem, we propose to do exercises to strengthen muscles and stretching. If you are disciplined and do them every other day, after only two weeks to achieve the desired effect – tight and sexy body! So, three to four times a week should do these exercises that will help strengthen the muscles of the abdomen and your butt and legs. Be consistent and disciplined and results will not be left out! Exercise to strengthen and shape the abdomen and waist Lie on your right side, and rely on the elbow on the floor. Replace the left foot in front of the right, and then lift up the body until you feel the tightening in your stomach. Bend the left hand before the stomach, and then slide it up and extend it. Repeat 3 times. The whole time you must stay in the same position. Repeat on the other side. Exercise for strengthening and tightening the abdomen and buttocks Rely on the left foot so that the body will make an angle of 90 degrees. Extend your right leg backward. Place your hands in front of chest, so that you will join hands and forearms. Try to bend left leg and stretch your legs while still staying upright. While you do the execution of the exercise, tighten the abdomen, back and buttocks. Repeat five times with both feet. Exercise for tightening the stomach Stand straight and tighten your tummy. Put your hand on the middle of the head and lift up the whole body pushing your pelvis forward and tighten the abdomen. Do this exercise several times a day. Exercise for strengthening the abdomen and the back You need to lie on your back. Lift your legs up and folded them. Tighten toes. Extend your hands up, the more you can. Lift your head and shoulders. Then slowly drop them hands to knees and shoulders relax them. Just head you may not lower it to the floor. Repeat the exercise 10 times. If you like this guide on how to stay fit and healthy, don’t forget to share it with your friends!
1.1 2.1 3.1 3.2 4.1 4.2 4.3 4.4 4.5 4.6 5.1 5.2 5.3 5.4 5.5 6.1 6.2 6.3 6.4 6.5 7.1 7.2 7.3 7.4 7.5 7.6 7.7 8.1 8.2 8.3 8.4 8.5 9.1 9.2 9.3 9.4 9.5 9.6 10.1
6 vežbi za bikini liniju - 6 vežbi za bikini liniju Još uvek nije kasno da svoje telo dovedete u red, I da skrenete pažnju na sebe na plaži. Praktikovanjem jednostavnih, a veoma korisnih vežbi možete da za relativno kratko vreme ostvarite željene rezultate. Prva vežba – čučanj na jednoj nozi – stanite u uspravan položaj. Ispružite ruke u visini ramena, ravno. Podignite levu nogu s poda, pružite je ravno, napred. Zatim lagano krenite u čučanj, a levu nogu držite što je više moguće pravo. Ostanite u čučnju par sekundi, pa se vratite u početni položaj. Vežbu ponovite nekoliko puta, pa uradite isto, samo sa desnom ispruženom nogom. Druga vežba – iskorak – uzmite tegove po želji (preporučljivo manje težine, do 2 kg). Stanite u uspravan položaj, a ruke držite uspravno. Levom nogom iskoračite unazad, a desnu nogu savijenu ostavite napred. Zatim skočite, I zamenite smer nogu. Vežbu ponovite nekoliko puta. Treća vežba – hod sa tegovima – uzmite tegove po želji (preporučljivo veće težine). Ruke sa tegovima držite uz telo, sa strane. Držite ramena uspravno. Hodajte na petama unapred, ili u krug maker jedan minut. Vežbu ponovite nekoliko puta. Četvrta vežba – potisak – na steperu stanite uspravno, sa obe noge. Uzmite tegove po želji (preporučljivo manje težine). Stanite korak unazad desnom nogom, a levu savijte. Gornji deo tela I ramena potiskujte prema napred, odnosno krećite se prema levoj nozi. Ramena pokušajte da držite uspravnim. Potom se vratite u početni položaj I zamenite noge. Vežbu ponovite nekoliko puta. Peta vežba – ketlbel – uzmite ketlbel (ili teg) sa jednom ili obe ruke. Noge držite raširene I stanite u polusedeći položaj. Podignite ketlbel do visine ramena. Vodite računa da poravnate telo, kolena I leđa. Vežbu ponovite nekoliko puta. Šesta vežba – lopta – uzmite pilates loptu. Lezite na pod, a noge stavite na pilates loptu, u savijenom položaju. Potom podignite kukove tako da formirate ravnu liniju od kolena do ramena. Jednu nogu približite što više grudima. Potom nogu vratite u početni položaj I isto učinite sa drugom nogom. Vežbu ponovite nekoliko puta. Probajte da uradite ove vežbe I ukoliko ih se držite, maker svaki drugi dan, rezultati će biti brzo vidljivi I bićete spremni za plažu.