http___www.index.hr_Fit_clanak_5-vjezbi-za-bolju-pozadinu_800439.aspx_1.xml
1.1 2.1 3.1 4.1 4.2 4.3 4.4 4.5 5.1 6.1 6.2 6.3 6.4 6.5 6.6 7.1 8.1 9.1 9.2 9.3 9.4 9.5 9.6 10.1 11.1 11.2 11.3 11.4 11.5 11.6
Get Pumped at the Park With These Moves by Jenny Sugar· Step-Ups Place your right foot firmly on the bench with your left foot directly under your left hip. Step up, straightening your right leg, bringing both feet completely onto the bench. Slowly bend your right knee, lowering the ball of your left foot back to the ground, keeping your right thigh engaged. For a more advanced version, you can kick the left knee up as you step up. Complete three sets of 15 to 20 reps on each leg. Rear Elevated Lunges If you've ever done an elevated lunge using an exercise ball, then you know how quickly it works your tush and thighs. Begin by placing the top of your left foot on the bench, with your right leg straight. Bend your right knee, engage your left glute, and lower your pelvis toward the ground. You want your right foot out far enough so that when you lower your hips, your knee stays directly over your ankle. Then straighten your right leg and rise back up to the starting position. Complete three sets of 10 to 15 reps on each leg. Continue reading to learn two more park bench exercises. Triceps Dip Sit on the bench and place the heels of your palms next to your hips. Walk your feet away from you about six or so inches, and hop your tush off so you're hovering in front of the bench. Slowly bend at your elbows, and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly push yourself straight back up to the starting position. Repeat for one minute. Elevated Push-Ups Push-ups are one of the most effective moves you can do to strengthen your upper body and core, but here's a way to work your upper body in a different way. Place your hands on the bench instead of on the ground so that your upper body is elevated. Or, for even more of a challenge, turn around and place your feet on the bench instead. Do push-ups as you normally would, starting with your shoulders over your wrists and your body in one straight line. Bend your elbows out to the sides to lower your chest toward the bench or ground, and then slowly straighten your arms. Complete three sets of 10 to 15 push-ups.
1.1 2.1 2.2 3.1 4.1 5.1 6.1 7.1 7.2 7.3 7.4 8.1 9.1 9.2 9.3 9.4 10.1 11.1 12.1 13.1 13.2 13.3 13.4 14.1 15.1 15.2 15.3 15.4 16.1 17.1 17.2 17.3 17.4 17.5 18.1 19.1
Foto: Shutterstock OSIM što dobro izgledaju kad su lijepo oblikovani, mišići stražnjice imaju bitnu ulogu pri stabilizaciji zdjelice i trupa. Dugo sjedenje na poslu uzrokuje deaktivaciju mišića stražnjice, te stvara pritisak na prednju stranu bokova. Dodaš li ovih pet pokreta u svoj uobičajeni trening, pokrenut ćeš gluteus i oblikovati guzu do savršenstva. Potrebna oprema: šipka, bučica, teniska loptica Mišiće prvo treba zagrijati: Most Lezi na leđa, a stopala neka budu ravno na podu. Tenisku lopticu smjesti ispod rebara na lijevoj strani, a zatim podigni lijevo koljeno do prsa tako da koljenom držiš lopticu na mjestu. Podiži bokove bez da pomakneš lopticu. Napravi 2 seta po 12 ponavljanja svakom nogom. Jednonožni čučanj s dodirom Stani na lijevu nogu, držeći bučicu u desnoj ruci. Desna noga bi trebala biti lagano savijena i podignuta. Trup drži ravnim, a zatim se nagni unaprijed tako da bučicom dotakneš prste lijeve noge. Napravi 2 seta po 10 ponavljanja svakom nogom. TEKST SE NASTAVLJA ISPOD OGLASA Nakon zagrijavanja, vrijeme je za jačanje i oblikovanje: Skok-čučanj Noge postavi u širinu bokova, bokove gurni unatrag i spusti se u čučanj. Istovremeno zamahni rukama unatrag, te iz čučnja skoči što više možeš. Vježbu možeš raditi i s bučicama. Napravi 3 seta po 10 ponavljanja. Čučanj-iskorak Stani okrenutim leđima ispred stolice, klupe ili kutije, te na tu povišenu površinu stavi gornju stranu desnog stopala. Spusti se lijevom nogom, dok ti bedro ne bude paralelno s tlom. Vrati se u početni položaj. Napravi 3 seta po 12 ponavljanja svakom nogom. Rumunjsko mrtvo dizanje jednom nogom Šipku drži širokim hvatom, ispruženim rukama na bedrima. Lagano savij desnu nogu i nagni se unaprijed (u struku) tako da spustiš šipku. Istovremeno podiži lijevu nogu unatrag, tako da glava, trup i noga budu paralelno s tlom. Vrati se u početnu poziciju. Napravi 3 seta po 8 ponavljanja. Sve pokrete pogledaj u priloženom videu! VIDEO