http___megagiga.info_zaboravite-sve-sto-ste-do-sada-radili-probajte-ovu-jednostavnu-vjezbu-za-apsolutno-ravan-stomak__1.xml
1.1 1.2 1.3 1.4 1.5 1.6 1.7 2.1 2.2 3.1 3.2 3.3 3.4 3.5 3.6 4.1 4.2 4.3 4.4 5.1 5.2 5.3 5.4 6.1 6.2 6.3 6.4 7.1 7.2 7.3 8.1 8.2 8.3 8.4
Having a six pack is every man’s dream. Many achieve it with hard work and determination but some are left dreaming of having one. Few people know the secrets to having those perfect six pack abs. A few things have to be taken in to consideration and followed religiously to achieve six pack abs. One has to put in hard work to get six packs. As they say, ‘Rome was not built in day’, similarly no one can achieve six packs overnight. Patience is required. There are a few exercises that can lead to having perfect six packs. They are- Crunches- You need to lie on your back on the floor. Keep your hands in front, ideally in front of the chest and not behind your head. Now bend your knees and raise the upper torso towards them. Lay stress on your abdominal and no other part of your body. You must feel the tension in abdominal muscles. Repeat several times. Sit ups- Again lie on the floor on your back with feet touching the floor. Cross your hands over your chest and sit up without lifting your feet. You may take help of some person initially so that your feet do not lift up. Repeat several times. Leg lifts- Lie on the floor with hands by your side. Stretch out the legs on the floor. Now without lifting your upper body, lift your legs together making an angle of 90 degrees. Bring the legs down but do not let them touch the ground and repeat the entire exercise. Static holds- Lie down on the floor in such a way that you are about to do push ups. The difference is that you need to keep your elbows on the floor. Hold that position for some time; as long as you can. This exercise trains your abs. Bicycle crunches- Do regular crunches while lifting your feet off the ground. Lift one leg at a time. You can make it more intense by bringing your knees towards your alternate shoulders one at a time. Weight lifting under the guidance of an expert works wonders too. You may make your workout more intense after discussing your trainer. Different bodies need different intensity levels. So make sure you discuss your workouts with your trainer before you make them more complex.
1.1 1.2 1.3 1.4 2.1 3.1 3.2 3.3 3.4 4.1 5.1 5.2 5.3 6.1 7.1 7.2 7.3 8.1 9.1 9.2 9.3 10.1 11.1 11.2 11.3 12.1 13.1
Ovih šest vježbi će pomoći da oblikujete tijelo. Probajte ih. Naravno, prvo radite određeni broj i lakše, a ond postepeno radite više serija i duže. Dok se ne naviknete. Prva vježba: Lezite na leđa, stavite ruke iza glave i odginite ih od tla, isto tako odignite i noge. Leđima ostanite na tlu. Ispružite jednu nogu, pa drugu, brže i brže. Noge trebaju raditi kao makaze. Druga vježba: Ovo je vježba istezanja. Lezite na pod i ispružite noge prema plafonu. Potrudite se da ih istegnete, a zatim spustite na tlo. Treća vježba: Okrenite se bočno, laktom se naslonite na tlo i ispružite noge. Probajte zadržati malo tako, istežući jednu stranu tijela,. Potom to uradite i na drugu stranu. Četvrta vježba: Lezite na leđa i Stavite ruke na glavu, odižite jednu nogu i dodirnite koljeno suprotnim laktom. Isto to radite i sa drugom nogom, tačnije, naizmjenično. Vježbu radite brže. Peta vježba: Lezite na jednu stranu, a ruke namjestite kao i za obične trbušnjake. Isto tako, podignite prednji dio tijela kao kod običnih trbušnjaka. Radite to nekoliko puta, zatim lezite na drugu stranu i ponovite vježbu. Šesta vježba: Lezite na leđa, s ispružite ruke duž bokova, a noge podignite ka plafonu.Zadržite ih malo u zraku, pa ih vratite na pod.