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http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
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Every work has its positive and negative sides, so does the office work. It has a lot of advantages, but sitting for a very long time can affect your body’s health in a negative way. According to 47 scientific research projects, it was concluded that people who spent most of the day in a sitting position are more likely to suffer from cardiovascular diseases, diabetes, obesity or even cancer. The good news is that we will present you the 6 exercises, that you will be able to preform at your desk, which will make you feel fresh and energized. It will burn fat, help with the digestion and strengthen your abdominal muscles. Your actions: - Sit on your chair with your back straight. - Keep your feet flat on the floor, and keep them shoulder apart. - Lift one knee and pull it towards your chest, while your belly is sucked in and your back is still straight. - Grab your shin for a better stretch in your abdominal muscles. - Do 20 to 30 reps, and then change with the other knee. All of the belly muscles are working gently and effectively. Your actions: - Keep them legs together. - Hold on the sides of your chair with your hands. - Keep your back straight, and pull both of your knees towards your chest at the same time. You’ll feel a tension in your belly muscles. - Then go back with your feet to touch the floor. - Do 10 to 20 reps of this exercise. Beneficial for burning fat around your waist, and also shapes your waist. Your actions: - Sit on the edge of your chair, hold with your hands on the sides and try to keep your back straight. - Sit only on one glute, while you bent all of your body weight on one side. - Lift both of your knees towards your chest as before, while keeping them together, like in the 5th exercise. - Return in the first position, and repeat again. - Do 10 to 20 reps of this exercise on both sides. This exercise will burn fat on your hips and on the sides of your belly. Your actions: - Put your feet on the floor. - Place your arms straight, in shoulder level. - Keep your upper body straight, bend to the right and try to touch your left foot with your right palm. - Return to the starting position, now do it to the opposite side with the other hand. - Do 20 to 30 reps, going both sides counts as one. Makes your shoulder muscles, back and belly toned, and it is able to burn fat very fast. Try using a chair that has arms, but not a rolling one. Your actions: - Sit on the chair with your back straight, and just grab the sides of the chair. - Use pressure with your arms and lift your whole body in the air, so that your legs are hanging just like in the picture. And you can raise your knees by using your belly muscles (abs). Raise your knees upwards to your chest. - Stay in this position for about 20 seconds, then gently return to the starting position. - Repeat it 4 times. This exercise is perfect for your waist, it is also very good for your lower abdominal muscles and it makes you oblique your belly. The key to doing it right is, that your elbow meets the opposite knee. In that moment, which is the most important, your body should gently turn a bit. Your actions: - With your back straight, go in a sitting position on the chair. Put your hands right behind your head, on your neck. - Lift one knee towards the chest, and bend the opposite elbow to touch the knee, at that point the upper body slightly turns. - Return to the starter position and do 15 reps. - Change with the other elbow and knee, and do another 15 reps. - Try doing 4 series of 15 reps of each side. These 6 exercises are very beneficial, but for even greater effect, we suggest you a standing bonus exercise. Stand right next to the side of the chair. This exercise is only to strengthen your glutes and burn fat in the area of your waist and your belly. Your actions: - Stand right behind the chair, and hold to it with your left arm. - Raise your other arm above your head. - Start lowering the hand that was in the air, and instantly lift your right leg in the air and try to touch the leg with the right arm. - Return to the starter position and repeat for 10 to 15 times. - Change the opposite arm and leg, do 15 more reps. - Try to do 4 series on both sides. We suggest you to do these 7 fun and easy exercises, on daily basis. Results will be obvious not long after you start! Even quicker results will be visible if you support these exercises with a good and healthy diet! Share this with your friends, exercise together, and have a lot of fun!
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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.