http___www.kako.hr_clanak_kako-do-cvrstih-trbusnih-plocica-1237.html_1.xml
1.1 4.1 5.1 5.2 5.3 5.4 5.5 8.1 9.1 9.2 9.3 9.4 9.5 12.1 13.1 13.2 13.3 13.4 13.5 13.6 13.7 16.1 17.1 17.2 17.3 17.4 17.5 17.6 20.1 21.1 21.2 21.3 21.4 21.5 21.6 24.1 25.1 25.2 25.3 25.4 25.5 28.1 29.1 29.2 29.3 29.4 29.5 29.6 32.1 33.1 33.2 33.3 33.4 33.5 36.1 37.1 37.2 37.3 37.4 37.5 40.1 41.1 41.2 41.3
Core-strengthening workout Core Strengthening The core is the base of the body; it comprises abs, hips and lower back. A strong core is important to control movements, transfer energy, shift body weight and move with ease. To strengthen your core, you need to exercise a variety of muscles from your hips to your shoulders. Here is the combination of exercises that help you sculpt a hard core. (Image source:Getty) Bridge Lie on your back with your knees bent. Your back needs to be in a neutral position and not arched. Tighten your abdominal muscles, raise your hips off the floor and hold for three deep breaths. Return to the initial position and repeat the exercise five times. (Image source:Getty) Crunches Crunches is the most common core-strengthening exercise. You have to lie on your back and place your feet on a wall, making sure that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles, raise your head and shoulders off the floor. Cross your arms on your chest. Hold for three deep breaths before you return to the start position. Do 10-15 repetitions. (Image source:Getty) Plank For plank exercise, you lie on your stomach and raise yourself in a manner that you rest on your forearms and your knees. Place your shoulders directly above your elbows, align the head and neck with your back and tighten your stomach muscles. Try to press your elbows and your knees toward one another. When you are at a full stretch, hold for three deep breaths. Return to the initial position and repeat the exercise for 2 minutes. (Image source:Getty) Abdominal Press The exercise requires you to lie on your back with your knees bent and back in a neutral position. Tighten your abdominal muscles and raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Your right hand has to push against your knee while using your abdominal muscles to pull your knee toward your hand. Hold for three breaths before you return to the start position. Change to your left hand and left knee. (Image source:Getty) Segmental Rotation You lie on your back, with your knees bent and back in a neutral position. Tighten your abdominal muscles, keep shoulders on the floor and let your knees fall slowly to the left. Hold the position for three deep breaths before you return to the start position. Change to the other side and repeat the three times for both sides. (Image source:Getty) Double-leg Abdominal Press Lie on your back. Keep your knees bent, back in a neutral position and tighten your abdominal muscles. Raise your legs off the floor, at a time, so that your knees and hips are bent at 90-degree angles. Put your hands on top of your knees and pull your knees toward your hands. Hold the position for three deep breaths, return to the start position and repeat. (Image source:Getty) Double-leg Abdominal Press (opposite knees) Place your hands on opposite knees, on the inside of the knee. Push your hands against your knees while you pull your knees toward your hands. Hold for three deep breaths. Get back to the initial position and do 5 repetitions. (Image source:Getty) Single-Leg Abdominal Press Unlike the abdominal press, this exercise requires you to keep opposite hand on an opposite knee. Put your right hand against your left knee in a way that you pull your knee towards your hand. In this exercise, you'll be pushing and pulling across the centre of your body. Hold for three deep breaths, and change to the other hand and knee. (Image source:Getty) Core Strength Workout Core-strength exercise works on your abdominal muscles, back muscles and the muscles around the pelvis. In almost every exercise, you have to lie on a carpeted floor or mat and tighten your abdominal muscle. (Image source:Getty)
1.1 2.1 3.1 3.2 3.3 3.4 4.1 5.1 5.2 5.3 5.4 5.5 6.1 7.1 7.2 7.3 7.4 7.5 7.6 8.1 9.1 9.2 9.3 9.4 9.5 9.6 10.1 10.2 11.1
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