http___megagiga.info_nikad-lakse-rijesite-se-masnih-naslaga-sa-vasih-kukova-u-rekordnom-roku__1.xml
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You run, but you know you need to strength train too. Increased training time is a challenge, since your miles covered are of utmost importance; however, you have your body, which is your most convenient “weight” to use. Try to incorporate this workout two to three times per week and you will notice significant strength gains. Additionally, incorporating strength training can help with speed and endurance, so triple whammy for you! Enjoy ... and run far and fast. Single Leg Step Ups – Right & Left: Stand facing the bench, place right foot squarely on the bench with toes facing forward. Weight is in heel and push off your left foot to standing tall, engaging your quads, glutes, hamstrings, and calves. Keep shoulders back, and look forward. Repeat 15-20 times. Repeat with left leg. Reverse Lunge – Right & Left: Face away from bench, hips squared and facing forward. Bring right leg behind you, place toes and drop right knee. Maintain a 90 degree bent knee position in your left leg. Bring fingertips to the ground, or to what is comfortable for you, and stand tall bringing shoulders back and flexing entire back of body. Repeat 15-20 times. Repeat with left leg. Side Lunge with Foot Drag – Right & Left: Standing tall, extend right leg to the side. Sit your glutes back, chest up, and left leg is extended in a straight line. Bring right leg back to standing position. Lean towards right leg again and drag left leg, foot keeping contact with the ground, towards the right foot. Repeat exercise with right & left legs 15-20 times Caterpillars: Stand tall with arms extended above your head. Bend over with hands touching toes. Gradually walk out hands to plank position, shoulders over wrists and ankles over heels. Engage core, do one to five push-ups or hold plank position. Walk toes towards hands, extend arms above head and jump tall. Repeat 15-20 times Burpees: Begin in standing position. Jump tall, land in a squat with shoulder back and core engaged. Drop to a lower squat position, hands on the ground. Jump your feet behind you to plank position. Jump-tuck your legs under your core and return to standing position. Repeat 15-20 times Dips w/Jacks: Sit down, facing away from a bench, with shoulders rolled back and hands beside your hips. Lower body from the bench, with knees bent. Keep a 90-degree position between the hips and ankles. Lower into a dip, while jumping feet wide similar to the “jack” of a Jumping Jack. Return to start. Repeat 15-20 times Push Ups – Incline or Decline: Placing hands greater than shoulder width apart on the bench, wrists below shoulders, body upright maintaining perfect plank posture. Bend elbows and lower body weight towards bench, keeping core engaged and spine aligned. Return to starting position, raising body weight and extending arms. If it is to challenging, start on your knees until gaining strength to be on toes, followed by decline push-ups. Repeat 15-20 times Plyo Plank Tucks: Begin in plank position (definition below), but with arms extended instead of elbows bent. Maintaining position with shoulders over wrists, jump tuck knees under core. Return to starting position and jump with the goal of feet jumping wide towards your hands. Repeat 15-20 times. Side Plank with Toe Touch: On the ground, starting in plank position rotate to holding body weight with your right shoulder and arm. Extend left arm above head and elevate left foot. Bring hand and foot to touch, in front of body. Goal is to keep your body elevated; shoulders rolled back, hips by the ground raised and core engaged the entire time. Repeat 15-20 times on both left and right side. Classic Plank: On the ground, bring your elbows directly beneath your shoulders, resting your weight on your forearms. Hold your body weight up with your heels over your toes. Maintain a straight line from your head to your feet, engaging your core the entire time. Try to do at least 1 minute, with a goal of 3. Repeat 3-5 times Repeat the entire circuit three cycles through. If time doesn't permit, do one or two cycles. Remember, the objective is to maintain perfect posture and form throughout; always listen to your body and make modifications accordingly.
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Ovo su vježbe koje će vam pomoći u gubitku kilograma, a veoma su jednostavne. Praktikujte ih redovno i rezultati će vrlo brzo biti vidljivi. Napravite položaj za sklekove i držite leđa ravnima, a guzu čvrstom. Pokušajte se zadržati u položaju skleka 15 sekundi, a zatim se spustite na pod. Savijte lagano koljena i stanite nogama u širini kukova. Stavite ruke na bokove i podižite ruku iznad glave, a napravite iskorak lijevom nogom. Vratite nogu nazad, kako biste se vratili u prvobitni položaj. Radite naizmjenično 16 puta. Zauzmite isti položaj kao u prethodnoj vježbi i podižite desno koljeno iidite naprijed sa lijevom nogom., Pdignutih ruku iznad glave, skočite lijevom nogom, dok je desno koljeno savijeno. Radite naizmjenično 20 puta. Zauzmite poziciju čučnja i podignite ruke iznad glave. Skočite ravno iz te pozicije i probajte 12 puta. Savijte lijevu nogu i podignite ruke iznad glave i napravite iskorak. Skočite sa prebacivanjem noge u zraku tako da pri padanju iskorak buide desnom nogom ispred. Ponovite skok 12 puta za svaku stranu.