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Get abs of steel Abs Workout Sporting a nice flat stomach or six-pack abs has been the fitness trend for quite some time now. When you want to get a six pack, you need to personalise your fitness regime to get you on your way to getting six or even eight pack abs. Sit-ups Lie on the floor with your back flat against the floor. Bend your knees until they form an inverted V. Plant your feet on the floor and position your hands to the side of your head. Raise your upper body towards the knees and touch your elbows to your knees. You need to do 10 sit-ups. Flutter Kicks Lie flat on your back with your palms down. Lift your heels off the floor, keeping your legs fully extended with a slight bend in your knees. One leg goes up, the other comes down. Do the 12 sets of this exercise. Leg Raises Lie on the floor with your hands under your buttocks and palms facing the floor. Lift your legs slowly from the floor until they are directly above you. Knees have to be locked and legs as straight as possible. Lower your legs slowly back to the in under control back to the starting position. Do 8 repetitions. Cycling Crunches Lie on your back flat, keeping your hands placed behind your head and fingertips of one hand barely making contact with other hand’s fingertips. Take your shoulder blades off the floor while keeping your neck in line with your spine. Lift your legs in a way that one is in a 90-degree angle and the other leg in a 45-degree angle. Move your legs in a bicycle motion. Do bicycle motion 10 times. Crunches Lie flat on your back. Bring your knees up so that your feet are flat on the floor and shoulder-width apart. Use your abdomen muscles to lift your shoulder blades off the floor. Hold at the top of the crunch for a few seconds before gently lowering yourself back down. Do 10 reps. Leg pull-ins Start off with your body sitting at the end of a bench. Stretch your legs and your upper body leaning back. Take your knees and curl up, pulling your thighs toward your chest. When your knees touch the chest, squeeze your abs and hold for a few seconds. Repeat this exercise 8 times. Plank Arm Reaches Start in a side plank position with your hands directly under shoulders. Twist body and reach top arm up overhead. Switch arms for each following segment. Do 10 repetitions of the exercise. Elbow Plank Lie on the floor with your knees facing the ceiling. Put your right foot onto your left leg. Place your hands behind your head and place them next to your ears. Raise your upper body like a regular crunch. Squeeze at the top and try to touch your elbow to your knee. Change legs and do the motions for 30 seconds. Body Saw Start with your palms and feet touching the floor (like a push-up position). Lift your right hand off the ground and then place your right forearm on the ground where you hand just was. Do the same with the other arm. Bring your body forward and then backwards in a controlled motion. Do 10 repetitions. Three Levels and Intervals between Sets There are three levels of ‘abs of steel’ workout. Beginner level – You do 4 sets of the aforementioned exercises, expert level – 6 sets and master level – 8 sets. Make sure there is at least 3 minutes of gap between the sets.
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Autor: fastablasta Izvor: www.red-devil.com.hr Ako želite izgraditi vaše trbušne mišiće, morate razumjeti da je proces postepen. Možda ćete vježbati i jesti pravilno tjednima dok ne vidite rezultate. Ipak, nagrada nije samo ravniji trbuh nego isto tako i jače, zdravije tijelo i zadovoljstvo. Da biste dobili snažne trbušne mišiće, morat ćete cijelo tijelo dovesti u formu. Uvedite 30 minuta fizičke aerobne aktivnosti u vaš dan ili minimalno 3 puta tjedno. Ukoliko želite izgubiti i na težini, možda ćete morati raditi više od 30 minuta aerobne aktivnosti svaki dan. Za trbušne mišiće, fokusirajte se na vježbe koje jačaju vaš trbuh, leđa i zdjelicu. Za vježbu trbušnjaka legnite na leđa i noge naslonite na zid pod kutem od 90 stupnjeva. Uvucite trbuh i podignite glavu i ramena s poda. Spustite se natrag na početnu poziciju i ponovite vježbu u tri serije po cca. 15 ponavljanja. Legnite na leđa, koljena neka vam budu savijena, a stopala ravno na podu. Učvrstite trbuh i podignite stražnjicu tako da zdjelicu gurate prema gore i tako napravite most ispod vaših leđa, stražnjice i bedra. Kukovi vam moraju biti u ravnini koljena i ramena. Držite 3 sekunde i ponovno se opustite u početni položaj. Ponovite vježbu u tri serije po cca. 15 ponavljanja. Ako radite vježbu pravilno to će vam pomoći da uskladite cijelo tijelo i izolirate vaše glavne mišiće. Legnite na leđa u prirodni položaj. Ne radite luk i ne pritišćite vaša leđa na pod. Podignite jednu savijenu nogu bez da mičite kukovima, podignite i drugu nogu tako da su vam koljena i kukovi pod kutem od 90 stupnjeva. Učvstite trbuh. S ravnim rukama, pritisnite dlanove od vaših koljena držeći ih pod kutem od 90 stupnjeva. Pokušajte uzvratiti taj pritisak koristeći vaš trbuh kako biste odgurnuli koljena od prsa. Držite 3 sekunde i opustite. Popunite vaš tanjur sa zelenim povrćem. Izbjegavajte prazne kalorije kao što su krafne, sladoled i ostala brza hrana. Sve što je bijelo (bijeli šećer, bijeli kruh, brašno, itd.) je OUT; IN je sve integralno odnosno dugolančano (integralni kruh, zobene pahuljice, smeđa riža, smeđi šećer...)