http___magazin.net.hr_ljepota_fitness_video-ponosno-plazom-prosecite-svoju-savrsenu-guzu_1.xml
1.1 1.2 1.3 2.1 3.1 3.2 3.3 4.1 5.1 6.1 6.2 6.3 6.4 7.1 7.2 7.3 7.4 7.5 8.1 9.1 9.2 9.3 10.1 10.2 10.3 11.1 12.1 12.2 12.3 12.4 12.5 12.6 13.1 14.1 14.2 15.1 15.2
If you are trying to get ready for wearing your bikini this summer, you may not be happy with the tone of your tummy. While you may not be striving for washboard abs, you may want to flatten it your middle a bit more so it doesn’t look like you have a tummy pouch. There are several exercises that you can do that will help develop your stomach muscles and trim up your waist. Trimming Fat Off the Stomach To flatten your abs, you need to trim the fat off from around your stomach. The best way to do that is to adjust your diet so you are eating healthier and performing exercises that are effective for burning fat around the stomach and waist. While it is important to do cardio exercises, they are not designed to burn fat around the middle. Here are three exercises to burn fat around your belly and waist so you get the abs you want to show off when you wear your bikini this summer. Exercise 1: Elbow Plank Pike Taps To do this exercise, you need to be on the floor in the plank position. Your forearms will be on the floor, supporting your body, with your elbows beneath your shoulders and your body will be lifted up in the air with your toes helping to support your body. Your feet will be hip-width apart. Pull your abs in tight, so your body forms a straight line from your head to your toes. After you are set in a straight line, lift your hips up so they are higher than your shoulders, this is called a pike. Next, lift your right foot and tap it lightly against your left foot. Move it back to the original position and slowly lower your hips. Be careful and don’t let them sag and move lower than your shoulders. Do 20 repetitions, alternating legs each time. Exercise 2: Squat Cross Crunch Stand up with your feet hip width apart and your fingers clasped behind your head. Lower down into a squat position and as you stand up out of the squat, lift your left knee across your body up towards your right shoulder. Rotate your torso so that your right elbow meets with your left knee, but make sure your elbows stay open as you twist. Rotate your torso back so it is straight and put your left food back on the ground. Repeat with the right side. Do 20 more of this exercise. Exercise 3: V-Ups Lay flat on your back with your legs extended, your arms at your sides and your toes pointing up. Tighten up your abs and sit up, lifting your legs off the ground and reaching toward your toes. Your body looks like a V in this position. Hold for a count of one and then slowly lower back to the ground. Repeat this action 20 times, but don’t use momentum to help yourself sit-up. If it is too hard to sit-up with your legs extended, you can bend your knees to help make sitting up easier to do. Other Exercises There are many other exercises you can do to tighten up your abs so they will be flat for bikini season. To help yourself, along with the exercises, try to limit sugar in your diet, eliminating as much of it as you can. While natural sugars found in fruit are okay to consume, white sugar is unhealthy and can spike your insulin levels, making it harder to burn fat. Also, try to relax and reduce your stress, it works against you as well.
1.1 2.1 3.1 3.2 4.1 5.1 5.2 5.3 5.4 6.1 7.1 7.2 7.3 7.4 8.1 9.1 9.2 9.3 9.4 9.5 10.1 11.1 11.2 11.3 11.4 11.5 12.1 13.1 13.2 13.3 13.4 13.5 13.6 14.1 15.1 15.2 15.3 15.4 15.5 16.1 17.1 19.1 21.1 23.1 26.1
Neka pati koga smetaVIDEO: Ponosno plažom prošećite svoju savršenu guzu Ako ovog ljeta želite pokazati svoju čvrstu, okruglastu guzu koja se uvelike razlikuje od prijašnjih, 'opuštenijih' izdanja kada vas je bilo pomalo i sram, onda bi bilo najbolje da isprobate ovih nekoliko vježbi koji će vam garantirano dati željene rezultate. Prvo savladajte osnovnu verziju čučnjeva, a potom se upustite u varijacije koje će biti istovremeno zabavne i učinkovite. Miješajte vježbe kako vam drago, ali radite po 12 ponavljanja od svake vježbe svaki drugi dan, a na kraju tjedna samo 'utvrdite gradivo'. Tip-Top Toner Stanite sa stopalima raširenima u razini ramena: koljena izbacite prema van a ruke položite na bokove. Radite čučnjeve, saginjite se dok bedra ne budu paralelna s tlom, a potom se popnite na prste. Spustite pete za jedno ponavljanje. Ponovite vježbu. Podignite zadnjicu Raširite stopala u razini ramena, čučnite sve do dolje, vrhovima prstiju dodirnite pod lagano pred nožnim prstima. Držite prste ruke na podu, podignite bokove, protegnite stražnjicu prema stropu s lagano savijenim koljenima. Vratite se u početnu poziciju. Ponovite vježbu. Baš kao Beckham Noge raširite u razini ramena, a ruke stavite na bokove. Čučnite, pa se uspravite i naglo privucite desnu nogu preko lijeve i ispred tijela, kao da desnom nogom idete šutirati loptu, pri čemu vam je lijeva ruka ispred tijela, a desna iza. Vratite se u početni položaj. Za jedno ponavljanje promijenite strane. Ponovite vježbu. Bicikl pokreti Noge raširite u razini ramena, a ruke stavite iza glave. Čučnite, pa ustanite, podignite lijevo koljeno prema trupu tijela i prema desnom laktu. Vratite se u početni položaj. Promijenite strane kako biste odradili jedno ponavljanje. Ponovite vježbu. Savršena guza Noge raširite u razini ramena, duboko čučnite šireći ruke iza torza. Ustanite, podignite lijevu nogu, zabacite ju natrag i potpuno ispravite dok kreirate kut od devedeset stupnjeva, istovremeno šireći ruke prema naprijed. Vaše tijelo sada bi trebalo tvorit savršeni oblik slova 'T'. Ostanite u tom položaju nekoliko sekundi pa se vratite u početni položaj. Promijenite strane za jedno ponavljanje. Ponovite vježbu. Uza zid Čučnite s leđima naslonjenim uza zid, noge su spojene, bedra paralelna s tlom, ruke na bokovima. Neka leđa i guza u svakom trenutku budu u dodiru sa zidom dok lijevo koljeno podižete prema torzu. Vratite se u početni položaj. Promijenite nogu za jedno ponavljanje. Ponovite vježbu. Savršeni čučanj Spustite se jako nisko: izbacite guzu prema natrag kao da se spremate sjesti na stolac dok su vam bedra paralelna s tlom i koljena iznad nožnih prstiju. web preporuke cosmopolitan.hrIdeal lijepe žene sensaklub.hrMjesečev horoskop od 9. roditelji.hrDjeca i psi kao najbolji prijatelji