http___usana4u.blogspot.com.au_2008_04_best-4-exercises-to-reduce-belly-fat.html.xml
http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
1.1 1.2 1.3 2.1 2.2 3.1 3.2 4.1 4.2 4.3 4.4 4.5 4.6 4.7 5.1 5.2 5.3 5.4 5.5 5.6 5.7 6.1 6.2 6.3 6.4 6.5 6.6 6.7 6.8 6.9 6.10 6.11 6.12 6.13 6.14 7.1 7.2 7.3 7.4 7.5 7.6 7.7 8.1 8.2 9.1 10.1 11.1 11.2 11.3
Do you hate doing sit ups? Do you find that sit ups hurt your back and neck? Do you still want to reduce belly fat and get a flat stomach? If you are motivated to reduce belly fat without doing sit ups, you will need to start by having your diet under control and working out with aerobic exercise and weight training up to two times per day. To reduce belly fat you must lose weight all over your body, unfortunately we cannot spot reduce and just have a flat belly on a fat body. Here are 5 exercises to reduce belly fat without doing sit ups. Add these exercises to your normal exercise routine. Leg circles. Lie on the floor on your back. Bring your feet in so that both feet are flat on the ground with knees bent at 90%. Keeping your back flat and your stomach muscles tight, bring your right leg up to the ceiling. Use your foot to 'draw' small circles on the ceiling, moving only your leg, not your hips or spine. As you get better draw larger circles. Repeat in the other direction and switch legs. One hundreds Lie on the floor on your back. Bring your legs up so that your feet are pointing about 45 degrees from the floor. Bring your hands to your thighs with your arms straight. Pull your abs in tightly, holding your belly button to your spine and lift head and shoulders off the ground. Keeping your back on the floor, press your hands up and down, counting each beat. Lower the legs as much as you can without causing pressure on your back, and making sure your back remains pressed to the floor. Inhale for 5 and exhale for 5 until you reach 100. The Plank or hover. The aim here is to raise your entire body off the floor, supported by just your forearms and knees, similar to a push up position. Your trunk and abdominal section stay straight and rigid. To begin, lie on the floor on your stomach, with your forearms touching the floor, beside your chest. Raise your body up off the ground so that you are holding your back straight and looking straight ahead. Your weight is evenly distributed between your knees and your forearms. Contract your stomach muscles and Hold for 15-20 seconds. For more of a challenge, straighten your legs and hold your body off the floor from your toes and forearms. Remember to keep your stomach tight for the entire exercise and breath This move is similar to doing crunches. Lie on the floor on your back. Bring your feet in, so that your knees are bent at 90% with your feet on the floor. Bring your hands to your thighs with your arms straight. Pull your abs in tightly, holding your belly button to your spine and lift head and shoulders of the ground. Keeping your back on the floor, press your hands up and down, Scissors. This is a great exercise to reduce stomach fat without doing sit ups. Lie on the floor on your back, prop yourself on your elbows with your arms bent at 90 degrees. Have your legs straight. Contract your stomach muscles, pulling your belly button to your spine and bring one leg straight up so that it is about 1 foot from the floor. Quickly alternate legs, breathing with each change. Repeat for 20 seconds, do not rush this exercise, take it slowly and be mindful of breathing and keeping your stomach muscles tight. These exercises are all great for strengthening your core muscles and are the best ways to reduce belly fat without doing sit ups. If you feel pain or discomfort while doing any of these movements seek medical advice. Saturday, April 26, 2008 Best 4 Exercises To Reduce Belly Fat Without Doing Sit Ups - Tracy Z. Williams Do you hate doing sit ups? Do you find that sit ups hurt your back and neck? Do you still want to reduce belly fat and get a flat stomach?
1.1 2.1 4.1 4.2 4.3 4.4 4.5 4.6 4.7 6.1 6.2 6.3 6.4 6.5 8.1 8.2 8.3 8.4 10.1 10.2 10.3 10.4 12.1 12.2 12.3 14.1 14.2 14.3 14.4 14.5 14.6 14.7 16.1 16.2 18.1 18.2 18.3 18.4 18.5 20.1 20.2 20.3 20.4
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.