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Pratishtha Tiwari | TNN | Jun 1, 2018, 17:50 IST Get a celeb-like bikini body with this easy workout Lunge jumps To perform this exercise, stand straight with your feet hip-width apart. Now place the right foot approximately 1½ feet forward. Jump down with your legs in the same position such that your knees make a 90-degree angle. Now come up jumping and exchange the position of the legs. Repeat 10 times alternatively. Do this exercise on a carpet, grass or padded floor. 80-degree squat jump Stand straight with your legs a little apart. Clench your palms together in front of your chin. Now, bend down from your hips such that your knees form a 90-degree angle, like in a squat position. While remaining in the squat position, jump to the right side and then come back to the original position. Now, jump towards your left and come back to the original. An eighty-degree angle should be formed while you jump on the right and left. Repeat this 10-15 times. Burpees This traditional exercise helps you with everything, be it weight loss, toning, building strength or endurance. To perform this exercise, stand straight with your feet hip-width apart. Now, jump in the air pulling your feet apart with both the hands up in the air. Now, go down with your hands just in front of your feet on the ground while kicking your feet back and arms straight like you do in a plank position. From the plank position, jump back to the starting position. Repeat 7-10 times. Standing alternate crunches Stand straight with your legs wide apart. Put your right palm behind your head. Lift your left leg toward your right elbow such that your elbow and knee touch each other. Do it 10 times each for both legs. Plank crunches Come into a plank position with your elbows on the ground and fingers clenched together. Now, push your hips upwards, just the way you do in a downward dog position. Come back to the plank position and repeat 10 times. Russian twists To perform this exercise, sit on the ground with your knees folded in such a way that your knees are in line with your chin. Now clasp your palms together near to your chest. Start moving from your upper torso towards your right and then left. Repeat 10-15 times. Bicycle crunch Sit on the ground in the same position as in Russian Twists. Now, put your palms behind your head and stretch your legs forward in the air (boat pose). Start moving from the upper torso towards your right and left and keep moving your legs exactly like you do while cycling. This way, you will touch your right elbow to the left knee and vice-versa with every twist. Repeat 10-15 times. The results can be maximised by following the right diet along with the workout.
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5 Vežbi sa pilates loptom - Uz pomoć pilates lopte možete lepo oblikovati telo i mišiće. Uz to, vežbanje na njoj je veoma popularno, a prvenstveno zato što je zabavno. Ovaj vid vežbe ne samo da dodatno aktivira I jača mišiće, već dodatno poboljšava izdržljivost, koordinaciju, fleksibilnost, I čini da vežbanje bude opuštajuće. Pilates lopta je odlična kako za smanjenje bola u leđima, tako I za bolje držanje tela. Stoga, kad god imate mogućnost, zamenite stolicu loptom I sedite na nju. To će vaše telo držati u pravilnom I uspravnom položaju, a vi ćete (nesvesno) podupirati mišiće u centralnom delu tela I u leđima. A da biste osetili efekte vežbanja pilates loptom, u nastavku teksta je opisano 5 najboljih vežbi uz ovaj fitnes rekvizit. Vežba 1 – Lezite na pod, ruke držite pored tela, a nogama se oslanjajte na loptu. Zategnite telo i podignite kukove od poda. Koncentrišite se kako biste održali stabilnost. Lopta će “pokušati” da vam se izmakne, ali ne dozvolite joj. Zatim polako kukove spuštajte na pod. Ovu vežbu ponovite bar 10 puta. Vežba 2 – Ponovo lezite na pod i savijte noge tako da vam kolena budu iznad kukova, a stopala stavite na loptu. U ovoj vežbi vi treba da se dižete, a lopta da ostane na mestu. Zategnite mišiće nogu i stomaka i podignite kukove najviše što možete. Zatim se vratite u početni položaj. Vežbu ponovite 4-5 puta. Vežba 3 – Lezite na pod, ispružite noge, a loptu držite takođe ispruženim rukama iznad glave. Polako podižite gornji deo tela i naginjite se napred prema nogama koliko god možete. Ovu vežbu ponovite 7 puta. Vežba 4 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Zatim, istovremeno počnite noge da ispružate napred, a ruke da povlačite nazad, sve dok ne dođu u dijagonalu. Ponovite 7 puta. Vežba 5 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Ispružite desnu nogu napred, tako da sa podom formira ugao od 45o. Dok ste u ovoj poziciji, prebacite loptu na levu stranu koliko god možete bliže podu, ali bez da ga dodirnete. Zatim se sa loptom krećite u desnu stranu, a istovremeno savijte desnu nogu, a levu ispružite napred. Vežbu ponovite 8 puta.