http___www.index.hr_vijesti_clanak_vjezbe-za-ljubavne-rucke-rijesi-se-viska-na-trbuhu-i-ojacaj-misice_801878.aspx_1.xml
1.1 2.1 3.1 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 10.1 11.1 11.2 11.3 11.4 12.1 13.1 13.2 13.3 13.4 13.5 14.1 15.1 15.2 15.3 15.4 15.5 16.1 17.1 17.2 17.3 17.4 17.5 17.6 17.7 17.8 18.1 19.1 19.2 19.3 19.4 19.5 19.6 19.7 20.1 21.1 21.2 21.3 21.4 21.5 21.6 21.7 22.1 23.1 24.1 25.1 25.2 25.3 26.1 27.1 27.2 27.3 28.1 29.1 29.2 29.3 29.4 29.5 29.6 30.1 31.1 31.2 31.3 31.4 31.5 32.1 33.1 33.2 33.3 34.1 35.1 35.2 36.1 37.1 37.2 37.3 38.1 39.1 40.1 41.1 41.2 41.3 41.4 41.5 41.6 41.7 42.1 43.1 43.2 43.3 43.4 43.5 44.1 45.1 45.2 45.3 45.4 45.5 45.6 46.1 47.1 47.2 47.3 47.4 48.1 49.1 49.2 49.3 49.4 50.1 51.1 51.2 51.3 51.4 52.1 53.1 53.2 53.3 53.4 53.5 54.1 55.1 55.2 56.1 57.1 58.1 59.1 59.2 59.3 60.1 61.1 61.2 61.3 61.4 62.1 63.1 63.2 63.3 64.1 65.1 65.2 65.3 66.1 67.1 67.2 67.3 67.4 68.1 69.1 70.1 71.1 71.2 71.3 71.4 71.5 71.6 72.1 73.1 73.2 73.3 73.4 74.1 75.1 75.2 75.3 75.4 75.5 76.1 77.1 77.2 77.3 77.4 77.5 78.1 79.1 79.2 79.3 79.4 79.5 80.1 81.1 81.2 81.3 81.4 81.5 82.1 83.1 83.2 83.3 83.4 83.5 83.6 83.7 83.8 84.1 85.1 86.1 87.1 88.1 89.1 90.1 91.1 92.1 93.1 94.1 95.1 96.1 96.2 96.3 97.1 98.1 98.2 98.3 98.4 99.1 100.1 100.2 100.3 101.1 102.1 102.2 102.3 102.4 102.5 102.6 102.7 103.1 104.1 104.2 104.3 104.4 105.1 106.1 106.2 106.3 106.4 106.5 106.6 106.7 106.8 107.1 108.1 109.1 110.1 111.1 111.2 111.3 111.4 112.1 112.2 113.1 114.1 115.1 116.1 117.1 118.1 119.1 119.2 120.1 121.1 122.1 123.1 124.1
Gym Days: 4 (pick whichever 4 days of the week you can work out) Warm-up: 5 mins / brisk walk or jog on the treadmill / Zones 2-3 (Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.) PUSHUP — 3 sets of 8 reps; rest 1 min between sets Get on all fours, and place your hands on the floor slightly wider than and in line with your shoulders. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise. Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position. SEATED CABLE ROW — 3 sets of 10 reps; rest 30 secs between sets Sit at a low pulley cable station with a V-handle attachment. Place feet securely on the platform and using your legs (not your back), sit back into the start position with your arms fully extended and supporting the weight. Keeping your torso stationary, drive your elbows past your back and pull the cable attachment toward the waist. Attempt to squeeze shoulder blades together and hold this contraction for a second. Return the weight until the arms are fully extended, and repeat the movement. To end the set, return the weight to the starting position by bending at the knees and not the lower back. DUMBBELL FRONT RAISE— 2 sets of 10 reps; rest 30 secs between sets Stand tall with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Your palms should face toward you. Raise your arms in front of you, pausing once the dumbbells reach shoulder height. Return the weights to the starting position. LAT PULLDOWN — 3 sets of 10 reps; rest 1 min between sets Sit at a lat-pulldown station and grab the bar with an overhand grip that’s just beyond shoulder-width. Your arms should be completely straight and your torso upright. Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then return to the starting position. EZ-BAR PREACHER CURL — 3 sets of 10 reps; rest 1 min between sets Grab an EZ-bar with an underhand grip, hands shoulder-width apart, and sit on a preacher bench. Place the back of your upper arms against the padding and allow your arms to fully extend. Contract your biceps and curl the bar toward your face. Raise the bar as high as possible while maintaining constant tension on the biceps. Pause, and then slowly lower the bar back to the starting position. TRICEPS DUMBBELL KICKBACK — 3 sets of 10 reps each side; rest 30 secs between sets Kneel over one side of a weight bench by placing the right knee and right hand on the bench. Position the left leg slightly back and to the side with the left foot firmly planted on the floor. The torso should be parallel to the floor. Grab a dumbbell with the left hand with an overhand grip, and position the elbow at your side so that the upper arm is parallel to the floor. Now extend the left arm to full extension by contracting the triceps. SIDE PLANK WITH TWIST — 3 sets of 8 reps each side; rest 30 secs between sets Lie on your side and position yourself on your bottom elbow and the side of your foot. Lift your hips off the ground and form a straight line from your shoulders to your feet. Brace your abs and squeeze your butt. Take your top arm and sweep underneath and slightly behind you. Your torso will twist forward and make sure to pivot your feet. Bring your arm back to the starting position as your body straightens out. Finish the rep with your shoulders square and your arm pointed toward the ceiling. Do all reps, switch sides and repeat. PLANK WITH GLUTE RAISE — 3 sets of 10 reps each side; rest 30 secs between sets Lie on your side and position yourself on your bottom elbow and side of your foot. Raise your hips so that they’re off the ground and your body forms a straight line from your ankles to shoulders. Brace your abs and squeeze your glutes. While keeping your torso stable, raise your top leg upward without bending your knee. Do not let your hips drop. Return the leg to the starting position. Do all reps, switch sides and repeat. MEDICINE-BALL WOOD CHOPS — 3 sets of 10 reps each side; rest 30 secs between sets Stand with your feet shoulder-width apart. Hold a weight or medicine ball in front of your stomach. Squat down, keeping your knees out, chest up and shoulders back. Bring the ball to the outside of your right knee. Stand, and bring the ball across your body toward your left shoulder. Bring the ball to starting position. Switch sides and repeat. Cooldown Light cardio and stretching: 5 mins 30 secs each direction Stand tall and let your arms hang at your sides. In a large circular motion, fluidly push your shoulders out, then up, then back, then down. Repeat the motion in the other direction. 5 reps each side Stand tall, your arms hanging at your sides. Bend your neck to bring your head toward your shoulders. Gently rotate your neck in one direction in a large circle before returning to the starting position. 5 reps Stand tall in a shoulder-width stance. Place hands on the back of your head, bending the elbows 90 degrees. Maintain a tight core and upright torso. Bend forward at the hips, keeping the back straight. Maintain a slight arch in lower back, and keep the chest and head up. Lower yourself until you feel a stretch in the hamstrings, or until your back is almost parallel with the ground. Hold 30 secs each side Stand next to an exercise bench. Place one leg on the bench. Stand tall, puff out your chest, and move your shoulders down. Slightly bend your standing leg knee and bend over at the waist. Once you feel a stretch behind the thigh of your lifted leg, stop and hold this position. Hold 45 secs each side Lie on your back and cross one leg over the other. Clasp your hands behind your uncrossed leg. Hug your leg in toward your stomach. Hold 30 secs each side Lie on the ground on your right side, your left leg stacked on your right, and your knees bent 90 degrees. Lift your left knee, raising it as high as you can while keeping your feet together. Hold 45 seconds Place hands together, palms facing each other with fingers interlocked behind your back. Straighten and rotate your palms so they face downward. Lift arms away from the body until you feel a stretch in the biceps. Warm-up: 5-min brisk walk or jog on the treadmill / Zones 2–3 (Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.) STEP-UP WITH DUMBBELLS - 3 sets of 10 reps each side; rest 30 secs between sets Stand behind an exercise bench or box. Hold a dumbbell in each hand at your sides and place your right foot on the box. Shift your weight onto your right leg to step onto the box. Keep the help from your left leg to a minimum. Finish by stepping onto the box with your left leg. Step your left leg down. Do all reps with your right leg, switch sides, then repeat. BRIDGE WITH LEG EXTENSION — 3 sets of 10 reps each side; rest 30 secs between sets Lie on your back with your knees bent and heels flat against the floor. Keep your feet hip-width apart. Tighten your stomach and press your heels into the floor, driving your hips upward and finishing the movement by squeezing your glutes, making sure not to use your lower back. While in this position, take one foot off the ground and extend that leg fully in front of you. Return your leg to the ground and repeat with the opposite leg. STANDING CABLE HIP ABDUCTION — 3 sets of 10 reps each side; rest 30 secs between sets Stand tall with one shoulder next to the cable machine. Keep your legs about shoulder-width apart and the ankle attachment placed around the ankle that’s farthest from the cable machine. Place one hand on your hips, while your other hand is securely positioned on the cable machine. Raise the weighted leg out laterally as high as possible. Pause and then reverse the motion to starting position. Do all reps, switch legs and repeat. GOBLET SQUAT WITH DUMBBELL — 3 sets of 10 reps; rest 30 secs between sets Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. Push your hips back and lower your body into a squat until your upper thighs are at least parallel to the floor. Your elbows should brush the insides of your knees in the bottom position. Pause, then press your body back up to the starting position. LEG-CURL MACHINE — 3 sets of 10 reps; rest 30 secs between sets Set the machine to a (comfortable) weight. Lie on your stomach on the bench part of the machine and hook your ankles behind the padded leg rests. Draw your ankles toward your buttocks until your legs form a 90-degree angle. Slowly return to the starting position. LEG-EXTENSION MACHINE — 3 sets of 10 reps; rest 30 secs between sets Sit down on the seat and hook your legs behind the padded bar. Adjust the bar so that it rests on your lower leg. Select a weight and slowly lift the bar until your legs are almost straight, then lower your legs back down. Make sure to keep your back straight and grip the handles on each side of the seat. REVERSE CRUNCH — 3 sets of 15 reps; rest 30 secs between sets Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms facedown on the floor for support or cross over chest. Bring your knees into your chest, tightening your abs to lift your hips off the floor. Pause at the top before lowering your legs as close to the ground as possible without allowing your lower back to arch and lose contact with the floor. Return to the starting position. PLANK — 3 sets of 30-sec holds; rest 30 secs between sets Lie facedown with your elbows directly beneath your shoulders, raising your torso into the air until it’s a completely straight line from your shoulders to your ankles. Tighten your stomach, squeeze your glutes and hold this position for the desired amount of time. Cooldown Light cardio and stretching: 5 mins Hold 30 secs each side Stand tall with your feet shoulder-width apart. Bend your right knee back, and bring your foot to your glutes. Grab your right ankle and pull it into your glutes. Hold 45 secs each side Lie flat on your stomach with your arms out to your sides. Keep your feet together. Lift your right leg off of the floor as high as possible, then cross it over to your left side while twisting your hips until your foot touches the ground. Your leg should mimic the look of a scorpion's tail. Hold 30 secs on each side In a staggered stance, stand about 2-3 feet in front of a wall. Make sure the toes of your back foot are about even with the heel of your front foot. Place your hands against the wall, lean against it, and shift your weight to the back foot until you feel a stretch in your calf muscle. Hold 30 secs each side Stand tall with your arms hanging at your sides, grasping a resistance band in both hands behind your back. Twisting the band, bend your left arm and bringing it behind your back and grasping the resistance band as high as possible. Simultaneously bend your right arm above your head, pointing your elbow upwards and grasping the resistance band as low as possible. 15 reps Get on the floor on all fours with your hands directly beneath your shoulders and knees directly beneath your hips. Begin to exhale and lightly press into the ground with your palms, while rounding your upper back toward the ceiling. Slowly lower your head, resting it between your shoulders. Pause and take a deep breath in, while slightly arching your back as you round up towards the ceiling. Warm-up: 5 mins / brisk walk or jog on the treadmill - Zones 2–3 (Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.) SEATED CABLE ROW — 3 sets of 10 reps; rest 30 secs between sets Sit at a low pulley cable station with a V-handle attachment. Place feet securely on the platform and using your legs (not your back), sit back into the start position with your arms fully extended and supporting the weight. Keeping your torso stationary, drive your elbows past your back and pull the cable attachment toward the waist. Attempt to squeeze shoulder blades together and hold this contraction for a second. Return the weight until the arms are fully extended, and repeat the movement. To end the set, return the weight to the starting position by bending at the knees and not the lower back. DUMBBELL LATERAL RAISE — 3 sets of 10 reps; rest 30 secs between sets Grab a pair of dumbbells and let them hang at your sides. Stand tall and make sure your palms are facing your body. Keeping your elbows slightly bent, raise your arms straight out to the sides until they’re at shoulder level. Pause, then lower the weights back to the starting position. TRICEPS PRESSDOWN — 3 sets of 10 reps; rest 1 min between sets Facing the pulley station, grab the V-handle attachment, set to a high pulley with a shoulder-width, overhand grip. Holding the attachment and supporting the weight, bring your elbows to your sides so that your forearms are parallel to the floor. This is the starting position and from here your elbows shouldn’t move. Extend your forearms straight down by contracting the triceps, twisting the attachment slightly so that knuckles face the floor at the bottom. Hold at lockout for 1 second before returning to the starting position. DUMBBELL BICEPS CURL — 3 sets of 10 reps; rest 30 secs between sets Grab a pair of dumbbells and stand up straight with a tight torso. Allow the dumbbells to hang at arm’s length with palms facing forward. With feet shoulder-width apart, bend your elbows to curl the dumbbells upwards to your shoulders. Pause for a second and slowly allow the weights to return to the starting position. Completely straighten your arms and repeat. TRICEPS DUMBBELL KICKBACK — 3 sets of 10 reps each side; rest 30 secs between sets Kneel over one side of a weight bench by placing the right knee and right hand on the bench. Position the left leg slightly back and to the side with the left foot firmly planted on the floor. The torso should be parallel to the floor. Grab a dumbbell with the left hand with an overhand grip, and position the elbow at your side so that the upper arm is parallel to the floor. Now extend the left arm to full extension by contracting the triceps. REVERSE CRUNCH — 3 sets of 15 reps; rest 30 secs between sets Lie on your back with your knees together and your legs bent to 90 degrees, feet planted on the floor. Place your palms facedown on the floor for support or cross over chest. Bring your knees into your chest, tightening your abs to lift your hips off the floor. Pause at the top before lowering your legs as close to the ground as possible without allowing your lower back to arch and lose contact with the floor. Return to the starting position. RUSSIAN TWIST WITH BALL — 3 sets of 10 reps each side; rest 30 secs between sets Lie with your back on a Swiss ball. Your feet should be flat on the floor with your knees bent at 90 degrees. Clasp your hands together directly above your chest with straight elbows. Carefully rotate your arms to the side. The ball will roll across your back to the back of your shoulders. Keep your hips up by squeezing your glutes. Rotate back to the starting position. Repeat on the opposite side. Cooldown Light cardio and stretching: 5 mins 30 secs each direction 5 reps each side 5 reps Hold 30 secs each side Hold 45 secs each side Hold 30 secs on each side Hold 45 secs Warm-up: 5 mins / brisk walk or jog on the treadmill - Zones 2–3 (Zone 1 is a light warm-up, and Zone 5 is nearly maximum effort.) KETTLEBELL SWING — 3 sets of 10 reps; rest 30 secs between sets Hold a single kettlebell with both hands, using an overhand grip and keeping your feet shoulder-width apart. Bend your knees slightly while pushing your hips backwards, pushing your chest out and hinging your torso until it is parallel with the floor. Explosively push your hips forward while squeezing your glutes, letting the momentum from this movement propel the kettlebell, not by using your arms. DUMBBELL DEADLIFT — 3 sets of 10 reps; rest 1 min between sets Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip. Without allowing your lower back to round, stand up with the dumbbells and thrust your hips forward. Lower your body back to the starting position. BACK SQUAT — 3 sets of 10 reps; rest 1 min between sets Hold a barbell across your upper back with an overhand grip and your feet shoulder-width apart. Keeping your lower back arched, lower your body as deeply as you can by pushing your hips back and bending your knees. Pause, then reverse the movement to the starting position. CORE CONTROL REAR LUNGE — 3 sets of 10 reps each side; rest 1 min between sets Hold a dumbbell in your right hand, and fully extend your arm overhead. Extend your left arm straight out to your side to help with balance if necessary. Push your chest out and lift your left leg up to your chest before stepping backwards into a lunge. Lower your rear knee toward the ground while keeping your front shin as vertical as possible. Press through the floor and lift your rear knee up and in front of your body, bending the elbow of the arm holding the dumbbell in, attempting to touch your elbow and knee together. Bring your knee back down and step into the rear lunge positions once again while simultaneously extending the arm holding the dumbbell into the overhead position. Repeat for the desired number of repetitions before switching to your opposite side. STANDING CALF RAISE — 3 sets of 10 reps; rest 30 secs between sets Stand on a box or stair with your heels and mid-foot hanging off the edge. Use a wall or rail to stay balanced. Raise your heels as high as possible, pause, and then lower them back into the starting position. Repeat. RUSSIAN TWIST WITH BALL — 3 sets of 10 reps each side; rest 30 secs between sets Lie with your back on a Swiss ball. Your feet should be flat on the floor with your knees bent at 90 degrees. Clasp your hands together directly above your chest with straight elbows. Carefully rotate your arms to the side. The ball will roll across your back to the back of your shoulders. Keep your hips up by squeezing your glutes. Rotate back to the starting position. Repeat on the opposite side. Cooldown Light cardio and stretching: 5 mins TIPSHEET: Build Muscle Week 2 On Week 2 here are a few tips to keep your workouts on track: - Schedule gym time: You have 4 days of workouts this week that can be done on whichever days of the week work best for you. So sit down with your weekly calendar and make sure to write in gym time. Don’t have time for a full workout? Split it in two and do the other half on a rest day. - Try morning workouts: If you get your sweat session out of the way first thing in the a.m., you won’t miss out if unexpected distractions come up later in the day. (And skip the snooze button: Research suggests that those extra few minutes in bed may actually make you more tired.) As you settle in to your weekly menu, here are a few guides to help you make the most of it: Which herbs do we recommend to add flavor and taste to your meals: - Oregano - Basil - Parsley - Rosemary Cook meat safely with a food thermometer. Here are the safe minimum cooking temperatures for meat from Foodsafety.gov: - Ground beef: 160 F - Ground chicken: 165 F - Steak: 145 F - Chicken and turkey: 165 F - Pork: 145 F
1.1 2.1 3.1 4.1 5.1 6.1 6.2 6.3 6.4 6.5 7.1 8.1 8.2 8.3 8.4 8.5 9.1 10.1 10.2 10.3 11.1 12.1 12.2 12.3 12.4 13.1 14.1 14.2 14.3 14.4 14.5 14.6
Foto: Shutterstock IAKO im ime zvuči lijepo, "ljubavne ručke" nisu ništa drugo nego višak sala na trbuhu. Donosimo ti odlične vježbe koje možeš raditi kod kuće, te se riješiti nakupljenih masti i ojačati mišiće. Vježbe: Skok u koraku Ovo je odlična vježba za početnike! Stani s malo raširenim stopalima i savijenim koljenima, a ruke stavi na bokove. Iskorači desnom nogom, podigni lijevo koljeno dok ne dođe do bokova, a istovremeno skoči na desnu nogu. Doskoči na obje noge. Napravi 10 setova s izmjenjivanjem strana. Bicikl Ova verzija trbušnjaka oblikovat će cijelo tijelo. Sve što trebaš napraviti je leći na leđa, a dlanove postaviti iza ušiju. Zatim podigni noge dok ne budu pod uglom od 90 stupnjeva, a lijevo koljeno približi prsima. Koljenu približi desni lakat tako da dođu vrlo blizu. Nogu i ruku vrati u početni položaj, pa ponovi suprotnom stranom. Ruski twist Počni u sjedećoj poziciji sa savijenim koljenima. Izravnaj leđa, ispruži ruke i zarotiraj torzo s lijeve na desnu stranu. Ako želiš otežati vježbu, jednostavno podigni noge s poda. Čučanj skok Stani u raskorak, malo savij koljena i ruke stavi sa strane. Napravi čučanj, pazi da koljena ne idu ispred prstiju, a zatim skoči i podigni ruke iznad glave. Doskoči u čučanj s podignutim rukama, ustani i spusti ruke sa strane, te sve ponovi ispočetka. Dovoljno je 10 ponavljanja. Bočni plank Lezi na desnu stranu, tako da se oslanjaš na dlan ili podlakticu. Tijelo mora tvoriti ravnu liniju od glave do pete. Pripazi da ti je lakat ravno ispred ramena, a zatim podigni bokove istovremeno zatežući trbušne mišiće. Podigni lijevu ruku ravno iznad sebe, tako da tijelom tvoriš oblik slova "T". Položaj zadrži 40 sekundi, a zatim ponovi na drugu stranu. Dovoljno je napraviti 4 ponavljanja na svakoj strani.