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A lot of experts agree that exercising in the morning is a great idea. Cedric X. Bryant, PhD who is the American Council’s chief exercise physiologist points out that when you exercise in the morning, your sleep will improve and this can encourage weight loss. In addition, starting out the day with exercise allows you to get in a good habit and set up your entire day. In fact, people who exercise in the morning tend to keep exercising. The great thing about exercising right away is that you won’t have to worry about other distractions. If you wait too long, you will end up being too busy to find time to exercise. This article shares with you easy morning exercises that could help you lose that extra pounds. Here are two great routines that you can pick from to help you get started each day with an easy morning workout. It is easy to simply get too busy and decide you don’t have time to work out but when your routine is only ten minutes, it is easy to fit in. These exercises don’t require any fancy equipment, just some space in your home. Lunges are a great way to tone both your legs and bottom. Start in the standing position with your feet about hip width apart. Keeping your weight on your left foot, take a giant step forward with your right (let your left heel naturally lift up). Then bend your left knee so it hovers right above the floor. At this point check that your right leg is above the right ankle. Hold the position for a second before going back to your starting position and repeating with the other leg. Try 10 to 15 reps on each leg and over time, increase it to two or three sets. This exercise also tones your legs and bottom. Stand by your kitchen counter (or a chair) and hold on and put your feet facing forward. Lift your right leg slowly to the side making a 45 degree angle. Then bring it back down. Try to do 15 to 20 with each leg and eventually increase to two or three sets. This exercise strengthens your shoulders. Grab two cans that have the same weight (or fill up two water bottles) and use them as weights. Stand with your feet about hip width apart and put your hand near the top of the shoulders with your elbows to the side. Push your arms up towards the ceiling and bring them back down slowly. Do this 15 to 20 times and over time aim for two or three sets. This is great for your arms. Stand with your feet about hip width apart and stretch your arms straight to the sides with the palms down. Rotate the arms clockwise (creating a circle with the hands) then switch to counterclockwise. Do this 20 times and eventually aim for two or three sets. This is great for flattening your stomach. Lie down on your back, such in your stomach and put your hands right behind your head. Lift your shoulders, neck and head up and suck in your stomach tight while you bring the right knee up to the chest and twist the left elbow to meet it. Bring the arms and legs back to the starting position and repeat on the other side. Do this 20 times on each side and try to increase your count, eventually reaching 40 or 50. Watch a video for more easy morning workout. Follow the video and keep doing the exercises in the morning. You will see amazing results after a few weeks: This is a great quick workout for the morning that only takes 15 minutes. You don’t need anything, but it might be more comfortable with a towel or mat. Simply do the right number of reps of each exercise and do the circuit three times. Start standing and stretch up taking a deep breath. As you do, look up and press your palms together. Then exhale while you slowly fold forward and open your arms to your sides, followed by towards the floor before pressing them flat on the ground (it’s okay to bend your knees). Walk your hands forward moving into plank. Hold your abs tight and hold it for a second. Release your hips down and arch the lower back while lifting your chest and head up. Exhale and use your abs to go back to plank. Hold it for a count then slowly walk the hands back towards your feet and roll up. Do this for a minute. Start in a kneeling position and then press the hips back and up to create a V with your body. Stretch your shoulders, bend your knees and move your chest back to your thighs. Then move your weight forward while extending your lower hips and legs. Continue to while bending your elbows to do a pushup, trying to reach the ground. Keep your knees bent while go back up to a V. Do this for a minute. Start standing with your feet a bit farther apart than your hips, your knees and feet turned out slightly and your hands behind the head. Bend your knees so you go down and reach a sumo squat. When you go back up, lift your right knee towards the right elbow to make a side crunch. Put the right leg back down and do the squat again, this time crunching to the left. Do this for a minute. Stand with your hands behind the head and feet together. Hold your abs tight and make a right side lunge while bowing forward and trying to get your chest parallel with the floor. Use your right leg to push off and go back to your starting position. Repeat this with the other side and do it for one minute. Be sure your abs are engaged and your back is straight throughout. Lie down on your back with your arms straight out and palms up making a table top by bending your hips and knees 90 degrees. Tighten your abs and while keeping your shoulder blades on the ground, lower your legs slowly to the right but don’t touch them to the ground. As you lift them back up, tighten your abs and then tuck your knees into your chest so your tailbone lifts off the floor. Lower your hips and do the same on the other side, repeating for a minute.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.