http___lokovesti.com_ucvrstite-tijelo-u-udobnosti-vlastitog-domavjezbajte-sa-pilates-loptomfoto__1.xml
1.1 1.2 1.3 2.1 3.1 4.1 4.2 4.3 5.1 6.1 6.2 6.3 6.4 6.5 7.1 8.1 8.2 8.3 8.4 9.1 10.1 10.2 10.3 11.1 12.1 12.2 12.3 13.1 14.1 14.2 14.3 15.1 16.1 16.2 16.3 17.1 18.1 18.2 19.1 20.1 20.2 20.3 20.4 21.1 21.2 22.1 23.1 23.2 23.3 24.1 25.1 25.2 25.3 26.1 27.1 27.2 28.1 29.1 29.2 30.1 31.1 31.2 31.3
If you’ve ever tried losing weight, you know how challenging it can be. However, you shouldn’t worry no more – below you can see a few powerful exercises that will melt all your body fat in less than a month! Just be consistent, and your stomach should soon look more attractive than ever before! 9 Exercises To Burn Belly Fat In Less Than A Month: Side to side Sit on the floor and bend your knees a bit, then take a medicine ball in your hands and move it from side to side. Keep your neck and head aligned, and press your lower back into the floor as much as you can. Do the exercise 15 times, 3 times a week. Plank The plank is one of the most popular and most powerful fat burning exercises. You should go down in a push-up position, but this time spread your weight on your forearms and toes. Keep your back straight as much as possible, relax your neck and lift your hips up. Stay in that position for at least 15 seconds – or more if you can stand it. Besides melting your fat, the plank will also strengthen almost all the major muscle groups in your body. Butterfly crunch Lie on your back on the floor and bend your knees, touching your soles together. Now, put your hands behind your head in line with your ears. Now, squeeze your abs and start doing crunches, only getting your back off the floor for a few inches. Repeat the butterfly crunch 15 times. Fingers to toes Put a yoga mat on the floor and lie on it, then raise your legs as straight as you can to the ceiling. Now, squeeze your abs and crunch to the toes, while keeping your back on the floor. Do the exercise in 2 sets, with 15 repetitions in each. Scissors Lie flat on a yoga mat and squeeze your abs, then lift your legs at a 45-degree angle and cross them over each other. Keep your hands relaxed, your abs squeezed and don’t pull on your neck. Do 2 sets of the exercise with 15 repetitions in each. Reverse crunch The reverse crunch is a powerful fat-burning exercise that is pretty fun as well. Lie on your back on the floor and bend your knee, then lift your knees off the floor and the knees next. Hold for 3 seconds, then go back and repeat the reverse crunch in 2 sets, with 10 repetitions each. Ball leg lift Lie flat on the floor and take a big ball between your ankles, then lift it as much as you can towards the ceiling, but make sure to keep your back and legs straight. Hold the position for 3 seconds, then repeat the exercise 10 times per leg. do the ball leg lift 2-3 times a week. Leg swings Lie on the floor with your hands resting by the sides, then lift your legs, breathe in and pull your navel in as much as you can. Lower your left leg about 5 inches from the floor and repeat the exercise in 3 sets, with 15 repetitions each. Knee-ups Put a couple of chairs beside you and grab the backrests, then bend your elbows and keep your neck and shoulders down. Squeeze your abs and start breathing in and out slowly, while lifting your legs and bringing your knees to the chest. The exercise might be a bit difficult for beginners – if you can’t do it, go one knee at a time. The goal is to repeat it 15 times per set in 3 sets. Besides these exercises, it’s very important to add some cardio if you really want to lose weight. Here are the best fat-busting cardio exercises: Squat thrust and twist Stand upright with your knees open and your arms at shoulder height. Now, go down in a squat and reach forward with your arms, then twist your body to the left and then the right. Try to repeat this exercise as many times as you can if you want best results. The Cobra The cobra is a fun fat-melting exercise that can be easily performed. Go down on your stomach on the ground and lift your weight on your palms, keeping the shoulders straight and your shoulder blades down. Lift your head up and keep the position for 3-5 seconds, then repeat it up to 10 times. Medicine ball swing Stand upright with your knees a bit wider than your shoulders, then take a medicine ball, go down in a squat and start swinging it overhead and to the sides. Repeat the exercise 20 times. The hundred Sit on a mat on the floor and bend your knees a bit, then lower your legs a few inches off the ground and pump your arms 6 inches up and down while breathing in and out deep. Stay in that position until you’ve done a hundred pumps, and make sure you’re keeping your back pressed to the ground. Abdominal hold Sit on the edge of a chair and put your hands on the edge as well, then squeeze your toes and lift your toes 2-4 inches off the ground. Lift your buttocks next, and hold the position for at least 5 seconds (or more if you can). Repeat the exercise for a period of 1-2 minutes.
1.1 1.2 1.3 2.1 3.1 3.2 3.3 4.1 4.2 4.3 4.4 4.5
Pilates lopta je odličan izbor ukoliko želite oblikovati svoje tijelo ali i biti ponosni vlasnici elegantnih mišića. Ovaj tip vježbanja aktivira i jača mišiće nogu, poboljšava koordinaciju, pokretljivost, a nakon ovog tipa vježbanja osjećate se relaksirajuće. Također je odlična kod smanjivanja bolova u leđima, te boljeg držanja tijela. U nastavku Vam predlažemo nekoliko vježbi za aktiviranje različitih grupa mišića: Lezite na pod, a ruke stavite pored tijela, nogama se oslanjajte na loptu , zatim zategnite svoje tijelo tako što ćete podignuti kukove sa poda što je moguće više, a odmah nakon podizanja kukove spuštajte na pod. Vježbu ponovite deset puta.Lezite na pod sa ispruženim nogama, a loptu držite u rukama podignutu iznad glave. polako podižite gornji dio tijela i naginjite se naprijed što je moguće više. Vježbu ponavljajte deset puta. Desno koljeno stavite na pod, a loptu postavite sa svoje desne strane, dok ćete lijevu nogu ispružiti, a ruke staviti na potiljak. podižite i spuštajte gornji dio tijela na lijevu stranu, pri tome zatežući stomačne mišiće. Vježbu ponovite sedam puta.Stanite uspravno, loptu stavite iza sebe i na nju podignite lijevu nogu. Lagano ispravljajte nogu unatrag, dok gornji dio tijela gurajte ka naprijed. Ruke uvijek držite ispravljenje radi održavanja stabilnosti. Vježbu ponovite osam puta.