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Best exercises for stronger abs Abs Wish to have stronger abdominal muscles? Apart from losing that extra stomach fat you can make use of some simple yet very effective exercises for stronger abs. These exercises will improve your overall personality as well as make your muscles stronger. Single Leg Stretch Lie on your back with knees bent. Slowly lift your head and shoulders toward your chest. Inhale as you draw your left knee toward your chest. Hold your ankle with your left hand and your knee with your right hand. Now slowly lift your right leg about 45 degrees off the floor for as long as you can. Get back to the initial relaxed position and perform 10 reps of the same exercise with both the legs. Bicycle Lie down on a mat and place your hands behind your head. Perform pedaling motion for 15 20 reps. Make sure that you bring the knees in to the chest while pedaling and lift the shoulder blades off the floor. You can perform 3 sets of the exercise. Ab Roller You can easily find an ab roller in your gym or you can buy one of your own. Ab rollers are quite popular these days. Sit on the ab roller and hold each of the bars. Now slowly use your abs to originate a rolling motion forward. Release and repeat for 1-3 sets of 12-16 reps. Plank This is one of the simplest exercises for abdominal muscles. Lie face down on a mat with your palms flat on the floor. Slowly push yourself off the floor, so that now you rest on your toes and elbows. Keeping your back completely straight, tilt your pelvis to contract the abdominal muscles. Hold for as long as you can and repeat for 8-10 reps. Crunches Crunch has been one of the most popular exercises for abs. Lie on your back with the knees bent. You can place your hands on your head just to support the neck. Now slowly contract your abs and lift your shoulder blades off the ground. Lower and repeat the same action for 1-3 sets of 12-16 reps. Cobra Lie face down on a mat and place your palms next to your chest. Slowly use your abs and palms to lift your upper body off the ground. Hold for couple of seconds and lower down. Perform 8 to 10 reps. Arm and Leg Raise Place a mat on the ground and get on all fours with your knees right under your hips and your wrists right under your shoulders. Now slowly raise your left arm to shoulder height and your left leg to hip height. Hold the position for as long as you can. Repeat the same process with the other arm and leg. You can perform 10 reps of this exercise in 2-3 sets.
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Autor: klo1991 Izvor: www.e-muskarac.com/ U nastavku ćemo vam prikazati samo neke od osnovnih vježbi za gornje, donje i bočne trbušne mišiće. Ovaj program za trbušne mišiće bi trebao trajati oko 15 minuta i odraditi ga najmanje dva puta tjedno. Trebalo bi izvesti 3 do 4 seta za svaku od vježbi. Između 10 i 20 ponavljanja za početnike, progresivno napredovati do 30 ponavljanja. GORNJI TRBUŠNI MIŠIĆI Lezite se na leđa i stavite noge na loptu ili bench klupicu, savijene pod kutom od 90 stupnjeva. Stavite vaše ruke na prsa. Podižite glavu i ramena dok vaše tijelo nije pod kutom od 45 stupnjeva s tlom. Vratite se u početni položaj. Izdahnite kada podižete tijelo i održite polagani tempo da bi pravilno odradili vježbu. DONJI TRBUŠNI MIŠIĆI Sjednite se na ravnu klupice. Ruke stavite iza stražnjice i uhvatite se za klupicu. Nagnite se natrag i podignite noge nekoliko cm od klupice. Savijte koljena, uspravljajući torzo sve dok se ne dotaknu kvadricepsi i prsa. Vratite se u početni položaj. Tenzija mora biti na trbušnim mišićima. BOČNI TRBUŠNI MIŠIĆI Ova vježba pogađa vaše bočne trbušne mišiće. Stanite se uspravno, noge u širini ramena. Primite bućicu u desnu ruku s dlanom prema unutra. Držite vaša leđa uspravno, nagnite se u desnu stranu koliko možete, zatim se vratite u početni položaj. Nakon odrađenog željenog broja ponavljanja, ponovite vježbu i s drugom stranom tijela. Zapamtite da se savijete samo u struku. Najbitnija je upornost i kontinuitet i ako ste zaista čvrsto odlučili "dobiti pločice" nema razloga da u tome i ne uspijete.Kao i svaku drugu mišićnu skupinu trbušnjake isto tako morate redovito "odrađivati" kako bi rezultati bili vidljivi. I na kraju, da li ste znali da zdravlje kralježnice uvelike ovisi i o jačini i stabilnosti vaših trbušnih mišića? Za sva ostala pitanja tu je jedan od najkvalitetnije opremljenih fitnes/wellness centara u Hrvatskoj