http___menshealth.net.hr_fitness_dobro-dosli-u-svijet-sklekova_1.xml
1.1 1.2 1.3 1.4 2.1 3.1 3.2 3.3 4.1 4.2 4.3 4.4 4.5 4.6 5.1 6.1 6.2 6.3 7.1 7.2 7.3 8.1 9.1 9.2 9.3 10.1 10.2 10.3 10.4 10.5 11.1 12.1 12.2 12.3 12.4 13.1 13.2 13.3 14.1 15.1 15.2 15.3 16.1 16.2 16.3 16.4 16.5 16.6 16.7 17.1 18.1 18.2 18.3 19.1 19.2 19.3 19.4 20.1 20.2 20.3 20.4 21.1 22.1 22.2 22.3 22.4 22.5 23.1 23.2 24.1 25.1 25.2 25.3 25.4 26.1 26.2 27.1 28.1 28.2 29.1 29.2 29.3 29.4 29.5 30.1 31.1 31.2 31.3 32.1 32.2 32.3 32.4 32.5 33.1 34.1 34.2 34.3 35.1 35.2 35.3 36.1 37.1 37.2 38.1 38.2 38.3 38.4 39.1 40.1 40.2 40.3 40.4 41.1 41.2 41.3
Scientists have discovered that the best kind of workout is one that concentrates on the following 12 exercises. Even only a few minutes of high intensity exercise creates molecular changes in your muscles that are similar to those created after running or riding a bicycle for hours! The following 12 exercises that make up the miraculous seven-minute workout do require brief intervals of rest in between each however, in order for the workout to be effective. Ten seconds of rest between each high-intensity exercise is the optimal length of time. Jumping Jacks Jumping jacks can also be called star jumps or side-straddle hops. To perform a jumping jack, the first step is to stand up straight with your feet together and your arms at your side. Next, bend your knees slightly and follow this with a jump. While mid-jump, bring your legs out to the side about shoulder width or slightly wider. As you are moving your legs outward, you should raise your arms up over your head. Remember, your arms don’t have to be completely straight, and a small curve is fine. Your feet must land either shoulder-width, or wider, apart and your arms will remain suspended in the air over your head. The final step is to then jump again, this time placing your feet back together and your arms back down by your side. Repeat this as many times as necessary in order to get your heart rate up. Wall Sit The wall sit is a fairly simple exercise that requires you to stand approximately 2 feet in front of a wall with your back facing it. Lean against the wall slowly and begin to slide down the wall until your knees are bent at 90 degree angles, as though you are sitting in a chair. Keep this position for a minimum of 20 seconds or a maximum of 60 seconds depending on your strength. It is important to keep your abdominal muscles contracted whilst holding this position. You can then come back to your starting position, rest for ten seconds, and then repeat the wall sit. Simple yet effective! Push Up You’re all familiar with push-ups, and this exercise is great for targeting your pectoral muscles, triceps, and anterior deltoids. Push-ups also benefit your midsection and core as a whole. Push-ups are performed by pushing your body up and down using your upper body and arm strength. To do a correct push-up, you must first get on the floor and position your hands slightly wider than your shoulders. Next, raise your body up onto your toes so you are balanced on your hands and toes. It is important to keep your body in a straight line from head to toe without sagging your torso or arching your back. Don’t forget to keep your abdominal muscles contracted throughout the exercise! To safely resume back to your starting position, slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle. Abdominal Crunch You might be familiar with sit-ups, but did you know that when it comes to strengthening your core and flattening your stomach, abdominal crunches are more effective? To begin this exercise, simply lay on the floor, facing up and with your knees bent. Next, curl your shoulders towards your pelvis. You can either place your hands beside your neck, resting gently behind your neck, or placed across your chest. It is important not to press heavily against your neck or chest though, as this can cause injury. To perform a proper crunch, your lower back must remain resting against the floor. This allows your hip flexors to rest so all of the attention can be focused on your abdominal muscles. Step Ups This exercise sounds pretty straight forward, and the truth is, it is! Although a simple exercise, the step-up onto chair routine is super effective for your body. Not only does it work on your abdominal muscles, but it also builds lean muscle mass, boosts your metabolism and aids in weight control – Bonus! Regular exercises such as the step-up onto chair is also great for your overall wellbeing, boosting your mood and energy levels. To perform the step-up onto chair exercise, position a sturdy chair in front of you. Stand with your feet about hip-width apart and your arms at your sides. Next, step up onto the seat with one foot and press down while bringing your other foot up next to it. Step back with the leading foot and bring the trailing foot down beside it to finish one complete step-up. Easy, right? All you have to do is repeat this movement for at least 20 repetitions. Squat The squat is well known for toning the muscles in your buttocks, but this simple exercise also does so much more! Squats train the muscles in the thighs, hips, buttocks, quads and hamstrings. Squats also benefit the bones, ligaments and insertion of the tendons throughout your lower body. Squats are a vital exercise for your body, and they increase the strength of your legs and buttocks, as well as develop optimal core strength. To perform a proper squat, your feet should be flat on the ground, about shoulder-width apart. Point your feet slightly facing outward, rather than straight ahead. Never let your knees extend beyond your toes, as this will increase the likelihood of damage to your knees. Keep your back straight and bend at your knees as if you were going to sit back in a chair. Don’t forget to keep your heels on the ground. Thrust your hips forward and pull in your abs whilst keeping your back only slightly arched. Slowly lower your body so that your legs are almost parallel to the floor. Tricep Dip To begin this exercise, sit on the chair with the palms of your hands on the edge. Slowly slide your buttocks off the seat whilst supporting your weight with your hands. First, straighten your right leg and keep your left leg bent at a 90-degree angle. Keeping your elbows bent, slowly lower your buttocks towards the floor. Push back up until your arms are straight, remembering to keep your elbows tucked in. It is essential to do one set of 8 to 15 repetitions before alternating to your left leg extended and your right leg bent at a 9-degree angle. Feeling that burn yet? Plank The plank exercise has a number of different names, including the front hold, hover, and abdominal bridge. This exercise is vital for building up your core strength and arm strength. The plank involves lying face down on the floor with your elbows resting on the floor and your arms in a 90-degree position. You then push down on the toes of your feet to extend your feet and push your body so it is off the ground and resting on your elbows and toes. This position is then held for an extended period of time, and the longer you can hold it, the more effective it is. The plank is great for strengthening the abdominals, back, and shoulders. High Knees The title of this exercise sounds pretty straight-forward – it simply involves you performing a typical running motion while lifting your knees high into the air. You don’t have to go to a running track to perform this exercise though, as it can also effectively be done whilst running in place. This exercise is great for the muscles in your legs and hips, and can even improve your lower body flexibility. When performing this exercise, you must ensure that your legs are at 90-degree angles when being lifted high into the air. Point your toes forward in order to maintain the correct form and to really benefit from this simple exercise. Also, make sure you do not land on the heels of your feet. Instead, remain on the balls of your feet in order to avoid injury. Lunge A lunge is a simple exercise that involves one leg being placed in front of the other while keeping the knee bent, the foot flat on the ground and the other leg positioned behind. Lunges are great for toning a number of different areas of your body, so they are a particularly useful exercise. They also strengthen several muscle groups including the quadriceps, the gluteus maximus and the hamstrings. To perform a basic lunge, you must first begin by standing up straight with your shoulders back and relaxed and your chin up. Remember to contract your abdominal and core muscles! Next, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. It is important to keep your front knee directly above your ankle, not pushed out too far, and to make sure your other knee isn’t touching the floor. Maintain the weight in your heels as you then push up to the starting position. Push Up and Rotation In order to perform a push-up and rotation, get into the classic push-up position, but on your way up, remember to rotate your body so your right arm lifts up and extends overhead to form a T shape with your torso. Then, return to your starting position and lower yourself towards the ground. The next step is then to push up and rotate until your left hand is now pointing towards the ceiling. Perform up to fifteen repetitions, and don’t forget the ten-second interval rule! The push-up and rotation exercise is especially beneficial for the athletic performance in sports involving torso rotation, such as hockey, tennis and baseball. This exercise is also great for strengthening the muscles in your upper body and toning your arms. Side Plank The side plank has been named “one of the best exercises you can do†by many professional trainers. Not only does this exercise target your entire core, but it also helps to strengthen a muscle known as the quadratus lumborum which is often forgotten about. To perform a proper side plank, first you must lie on your left side with your knees straight. The next step is to position your elbow under your shoulder and to prop up your upper body on your left elbow and forearm. Contract your abdominal muscles and raise your hips until your body forms a straight line from your ankles to your shoulders. Whilst holding this position, remember to breathe deeply. The next step is to repeat this process using the other side of your body. After your workout, you will find that you may feel quite dehydrated if you haven’t successfully been keeping your fluids up throughout the exercises. It is vital that you drink 2-3 cups within two hours after your workout has completed. Then, it is important to drink water regularly after this. Although you may not feel thirsty anymore, you still need to replenish yourself to avoid further dehydration. Stretching is also an important part of your post-workout ritual, and this is because after a workout, your muscles naturally contract. Stretching will prevent your muscles from shrinking, and it will also allow your muscles to relax. Stretching is also beneficial for boosting circulation to your joints and tissues, reducing stiffness of the muscles and allowing you to get the full benefits from your super workout!
1.1 2.1 3.1 3.2 3.3 3.4 3.5 3.6 3.7 3.8 3.9 3.10 3.11 3.12 4.1 5.1 6.1 6.2 6.3 6.4 6.5 7.1 8.1 9.1 9.2 10.1 10.2 10.3 10.4 11.1 12.1 13.1 14.1 14.2 14.3 14.4 15.1 16.1 17.1 18.1 18.2 18.3 18.4 18.5 19.1 20.1 21.1 22.1 22.2 22.3 22.4 23.1 24.1 25.1 26.1 26.2 26.3 26.4 27.1 28.1 29.1 30.1 30.2 30.3 30.4 30.5 31.1 32.1 33.1 34.1 34.2 34.3 34.4 34.5 35.1 36.1 37.1 38.1 38.2
8 najboljih varijacija sklekaDobro došli u svijet sklekova Izgradite tijelo kakvo ste oduvijek željeli s pomoću egzotičnih varijacija klasične vježbe – skleka SKLEKOVI SU VJEROJATNO PRVA VJEŽBA za izgradnju mišića koju većina muškaraca svlada, ali vjerojatno i prva koju napuste. U nekom trenutku otkriju bench press, podignu se s poda i nikada se više ne osvrnu natrag. No ako doista želite tijelo atleta, to je velika pogreška. Kako to znam? Zato što sam prije tri godine za svoju knjigu Ultimate Warrior Workouts odlučio otkriti tajne treninga najboljih boraca na svijetu. Putovao sam od suncem okupanih brazilskih plaža do krvlju i znojem natopljenih ringova Tajlanda. Gdje god sam bio, svagdje su najjači ljudi na svijetu trenirali radeći sklekove. A mnogi su radili i varijacije te vježbe koje dotad nikad nisam vidio. Na sljedećoj je stranici osam tih varijacija. Mislite da ste jaki? Pokušajte izvesti 10 ponavljanja svake – ukupno 80 sklekova – za 5 ili manje minuta. To je izazov s težinom vlastitog tijela koji će vas zasigurno iznova uvjeriti u moć sklekova. Standardni sklek Korist Klasični sklek trenira prsa, ramena, tricepse i core. Kako se izvodi Kleknite na sve četiri i postavite dlanove malo šire od širine ramena. Spojite stopala te ispružite ruke i noge. Tijelo bi trebalo biti ravno od skočnih zglobova do glave. Zadržavajući laktove uz bokove, spustite prsa sve dok ne budu 2-3 centimetra od poda, a zatim se potisnite u početni položaj. To je jedno ponavljanje. Sklek s udarcem nogom Zemlja podrijetla Nizozemska Korist Prisiljavajući vas da zadržite položaj, ovaj sklek snažnije no uobičajeni aktivira mišiće prsa i ramena. Osim toga, pomaže u razvoju snage i fleksibilnosti fleksora kukova, stražnjice i stražnjih loža. Kako se izvodi Zauzmite položaj skleka i zatim spustite tijelo sve dok prsima gotovo ne dotaknete pod. Zabacite desnu nogu u stranu pod kutom od 90 stupnjeva, ako je moguće bez savijanja koljena. Zaustavite trenutak pa se vratite u početni položaj. Potisnite tijelo u gornji položaj pa sve ponovite lijevom nogom. Sklek u stranu Zemlja podrijetla Brazil Korist Prisiljava jednu ruku na žešći rad kako bi držala veći teret i stimulira više mišića mijenjajući kut pokreta. Kako se izvodi Zauzmite položaj skleka, ali stisnite šake tako da ste na pod oslonjeni zglobovima prstiju. Spustite tijelo prema lijevom dlanu, zaustavite trenutak i potisnite se prema gore. Ponovite, ali ovoga puta spustite tijelo prema desnom dlanu. Mijenjajte strane u svakom ponavljanju. Uchi mata sklek Zemlja podrijetla Japan Korist Pojačava aktivaciju mišića corea, donjeg dijela leđa i stražnjih loža, istodobno snažnije opterećujući mišiće ramena. Kako se izvodi Zauzmite položaj skleka i podignite desnu nogu tako da bude paralelna s podom. Spustite tijelo sve dok vam prsa gotovo ne dotaknu pod. Zatim odignutu nogu podignite visoko u zrak. Potisnite se u početni položaj. Izvedite polovinu predviđenih ponavljanja, zamijenite noge i dovršite seriju. Sklek s pomicanjem koljena do suprotnog lakta Zemlja podrijetla Tajland Korist Osim što angažira prsa i triceps, ova varijacija iskorištava rotaciju za treniranje trbušnih mišića, fleksora kukova i leđa. Kako se izvodi Zauzmite položaj skleka, ali na šakama. Desno koljeno privucite lijevom laktu i zaustavite trenutak prije no što vratite nogu u početni položaj. Zatim spustite tijelo prema podu kao i u običnom skleku. Potisnite se u početni položaj i ponovite, ovoga puta privlačeći lijevo koljeno desnom laktu. Jednonožni sklek s naizmjeničnim pomicanjem dlana Zemlja podrijetla Engleska Korist Aktivira donje trbušne mišiće i snažnije opterećuje prsa i serratus anterior, mišić koji se proteže od prsa do lopatica, a važan je za držanje. Kako se izvodi Postavite desni dlan u uobičajeni položaj za izvođenje sklekova, a lijevi pomaknite malo prema naprijed. Podignite desnu nogu pa se spustite prema podu sve dok prsima gotovo ne dotaknete pod. Potisnite se natrag u početni položaj. Izvedite polovinu predviđenih ponavljanja pa zamijenite ruke i noge te dovršite seriju. Sklek s rotacijom Zemlja podrijetla SAD Korist Uza sve mišiće gornjeg dijela tijela koje trenira uobičajeni sklek, ova varijacija aktivira i kvadricepse, listove i core. Kako se izvodi Zauzmite položaj skleka pa privucite stopala prema dlanovima dok vam koljena ne budu svijena pod 90 stupnjeva, a kukovi malo više od visine glave. Savijajući laktove i rotirajući tijelo, spustite lijevi bok blizu poda. Zaustavite trenutak pa se malo podignite i rotirajte desnu stranu prema podu. Opet zaustavite trenutak i potisnite se natrag prema gore. To je jedno ponavljanje. Sklek sa zasukom Zemlja podrijetla Brazil Korist Trenira mišiće trupa zadužene za rotaciju i poboljšava fleksibilnost kukova i prepona. Kako se izvodi Zauzmite položaj skleka, ali na šakama. Zarotirajte kukove udesno i prebacite desnu nogu ispred lijeve. Zatim spustite prsa prema podu kao u klasičnom skleku i pritom pazite da vam kukovi ne dotaknu pod. Potisnite se prema gore i vratite se u početni položaj. Ponovite lijevom nogom. Sklek na girjama Zemlja podrijetla Rusija Korist Nestabilnost će u ovoj varijaciji žestoko angažirati podlaktice, rotatorne manšete i mišiće corea. Kako se izvodi Zauzmite položaj skleka, ali se dlanova okrenutih jedan prema drugom oslonite na girje. Spustite tijelo sve dok prsima gotovo ne dotaknete girje, zaustavite trenutak pa se potisnite u početni položaj.