http___magic-whisperer.info_idealne-vjezbe-oblik-guze-njih-ce-biti-savrsena__1.xml
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People always consider Six Pack Abs as a single muscle. So they always do exercise that are good to train few muscles. It leaves other muscles untrained. Due to this, it slows down abs growth. So you need to focus on each part of muscles for a quick result. Top Upper abs are listed below. Upper Abs Exercise 1: Crunches - Lie on your back with your hands crossed over your chest. - Place your feet on the floor with legs bent. - Lift your torso along with your shoulder blades off the floor and crunch your rib cage towards your lower belly. - Hold for two counts and then lower slowly to the starting position. - Repeat for 10-16 reps. Upper Abs Exercise 2: Reverse crunches - Lie on your back with knees bent and feet a few inches off the floor. - Slowly contract the abs, focusing on rotating the pelvis up and bringing your knees towards your rib cage. - Concentrate on letting your abs do the work. Hold at the top then slowly lower your knees to the starting position. - Repeat for 10-16 reps. Upper Abs Exercise 3: Oblique Crossover Crunches - Lie on your back with knees bent and hands behind your head. - Keeping lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally across your body towards your right knee. - Contract your abs and obliques as hard as you can at the top of the movement. - Lower back down and repeat on the same side before switching sides. - Repeat the whole set for 10-16 reps. Upper Abs Exercise 4: Plank - Begin by placing elbows on the floor and resting body on the knees. - Pull the abs tight to hold your body in a straight line from head to knees without sagging in the middle, eyes looking naturally forward. - Hold this position for as long as you can, relax and repeat 3 or more times. Upper Abs Exercise 5: Dead Bug - Begin by lying on back, knees up and bent at 90 degrees. - Take the arms straight up overhead and hold this position for a moment, making sure abs tight and your back isn’t arching off the floor (if it is, lower the feet to the ground for this exercise). - Slowly lower the right arm and left leg towards the floor while keeping the lower back on the floor. - Bring them back up and lower the left arm and right leg to the floor. - Continue lowering opposite arm and leg for a total of 10 reps. Upper Abs Exercise 6: Back Extensions - Lie face down with hands either behind the back or lightly cradling the head. - Lift upper body off the ground a few inches, keeping head and neck in alignment. - Then lift feet off the ground keeping legs straight (knees don’t have to be together), hold for 2-4 counts. - Repeat the whole set for 10-16 reps. Upper Abs Exercise 7: Jackknife Sit-Up - Lie down on your back with your feet pressed against the squat stand and extend your arms up in line with your body. - Roll your upper body up until your lower back no longer touches the glide board and until your arms are parallel to your legs and lower yourself down after a short pause. - Try to keep your back, legs and arms straight throughout. Always remember to do a bit of a warm session before you start with any of the above-mentioned exercises. Do add the above exercise in your workout routine. As we all know Patience is a virtue so you have to be patient and follow these workouts regularly with equal amount of dedication to get the desired result.
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Idealne vježbe za svaki oblik guze – uz njih će biti savršena Postoje četiri tipa guze – okrugla, srcolika, kockasta i trokutasta, a za svaku od njih postoji i savršena vježba. Provjerite koja je vježba idealna za vaš oblik kako bi je ciljano mogli učvrstiti Nemaju sve vježbe isti učinak na guzu. Vježbe za zatezanje treba odabrati prema obliku guze i ukupnom cilju koji žena želi postići. Otkrijte koje vježbe su idealne za vas: Okrugla guza Vježba 1.: - Lezite na pod i napravite most. - Zadržite most najviše što možete 60 sekundi. - Ponovite 20 puta. Vježba 2.: - Uzmite male utege (mogu poslužiti i plastične boce od 0,5l) - Napravite raskorak, prvo desnom nogom naprijed, a lijevom iza pa promijenite. - Ruke s utezima dignite ispred sebe. - Spustite se što niže možete. - Ponovite za svaku nogu 15 puta. Srcolika guza Vježba 1.: - Uspravno stanite skupljenih nogu. - Polako se spustite u niski čučanj. - Ruke spojite ispred sebe i približite tijelu kako biste održali ravnotežu. - Za vrijeme rada čučnja leđa trebaju ostati uspravna i koljena se trebaju pomicati unaprijed, a guza ravnomjerno spuštati. - Ponovite 20 puta. Vježba 2.: - Lezite na pod i savijte noge u koljenima i neka leđa budu poravnata s podom. - Ispružite ruke uz tijelo. - Dignite trup kako biste izravnali leđa. - Ponovite 20 puta. Pogledajte i video: Kockasta guza Vježba 1.: - Lezite na bok i poduprite se rukom tako da vam nadlaktica drži tijelo u zraku. - Drugu ruku stavite na bok. - Istegnite se i dignite nogu u zrak. - Ponovite 20 puta. Vježba 2.: - Uzmite male utege (mogu poslužiti i plastične boce od 0,5l). - Ispravite se i napravite raskorak malo širi od širine ramena. - Istegnite ruku s utegom i dignite u stranu što više možete. - Istegnite taj dio tijela. - Ponovite 25 puta. Trokutasta guza Vježba 1.: - Ispravite se i napravite raskorak malo širi od širine ramena. - Polako se spustite u čučanj. - Ostanite u čučnju oko 10 sekundi. - Ponovite 20 puta. Vježba 2.: - Iz stajaćeg položaja maksimalno iskoračite prema naprijed tako da zadnju nogu istegnete do kraja. - Spustite zdjelicu najniže što možete. - Zatim zamijenite noge i ponovo se spustite koliko možete. - Za svaku nogu ponovite spuštanje (istezanje) po 25 puta.Izvor: 24 Sata