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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: 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