http___megagiga.info_zaboravite-sve-sto-ste-do-sada-radili-probajte-ovu-jednostavnu-vjezbu-za-apsolutno-ravan-stomak__1.xml
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Tummy crunches: This is the most common type of exercise and can be done anytime when you have 5 minutes to spare. For the crunches, lie on your back, arms crossed on your chest and both feet as close to your bum as possible. Slowly lift your shoulders off the floor keeping your neck still and not straining your lower back and breathing out while crunching your tummy. Hold for few seconds and lie back on the floor slowly while breathing in. As you get used to this, increase the number of reps slowly. Sit-ups: These are the best abdominal exercises. To do this, sit on the floor, bend your knees and lock your toes securely. Take your hands behind your head and bring yourself up slowly breathing out. Make sure your back is in a straight position. Hold for 2-3 seconds and come back to the original position breathing in. This may seem a little difficult in the beginning, but with a little practice, you will get used to it. Plank: Use a mat for this exercise to avoid any discomfort. Lie on the floor on your tummy. Keep your palms on both sides near your shoulders and lift your forearms, slowly lifting your body up until you are balanced just on your toes and forearms making your body look straight like a plank. Breathe out at this time. Hold in that position for 30 seconds and slowly lower your body starting with your lower back and then the shoulders and breathing in. Repeat this 2-3 times initially and then slowly increase the reps. Leg Raises: Lie on your back on the floor with your feet straight and hands on the side of your body. Now breathe out and lift both legs at a 45-degree angle while tucking in your lower abs. Hold this position for about 5 seconds and lower them back to the floor breathing in. This is one of the best exercises targeting the lower abs. Follow these 4 basic toning exercises and you will see a significant difference in your stomach area in a few weeks.
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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.