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7 Most effective exercises that work like magic Most Effective Exercises Not all exercises are equal! There low-intensity, medium-intensity and high-intensity exercises. While some may be effective for you, others may not be. Here are some of the most effective ones that workout multiple muscle groups at the same time and have 100 percent success stories. (Image source:Getty) Walking Regular walking is one easy way to stay fit. The gentle, low-impact form of exercise doesn’t require fitness equipment other than a good pair of shoes. Walking 10 minutes a day or 5 minutes at brisk pace a day can boost your fitness levels significantly. (Image source:Getty) Squats Squats work quadricep, hamstring, and gluteal muscles at the same time. To perform squats, stand with your feet shoulder-width apart. Lower your hips and bend your knees in a way that your thighs are parallel to the floor. Keep your chest up and stand back to the initial position and repeat. (Image source:Getty) Lunges Lunges is one of the best exercises as they work all the major muscles of the lower body (sculpt thighs, calves and buttocks) and gives your body the balance it needs. To do lunges, take a big stride forward with the right leg and keeping your spine straight. Bend the right knee to approximately 90 degrees. Push weight back on toes and drop the back knee towards the floor and return to the initial position. (Image source:Getty) Push-ups The exercise works your chest, arms, triceps, shoulders and core muscles. Lie down with face towards the floor. Plant your hands slightly wider than shoulder-width apart and toes on the floor. Lower and lift your body by bending and straightening your elbows. Your abdomen should remain stable throughout the motions. (Image source:Getty) Abdominal Crunches Crunches is the most common core-strengthening exercise. Lie on your back and place your feet at the intersection of wall and floor. Make sure that your knees and hips are bent at 90-degree angles. Keep your abdominal muscles tight, raise your head and shoulders off the floor. Cross your arms on your chest and hold the position for three counts before you return to the start position. (Image source:Getty) Bench press The bench press exercise activates a large number of muscle groups, which include your pecs, deltoids, your forearm muscles, hand muscles and your abdominals. To perform bench press, lie on the bench with your back straight. Keep your feet firm on the floor and shoulder-width apart. Lift the bar and slowly lower it until it almost touches your chest in a controlled motion. (Image source:Getty) Dips Grasp the dip bars and lift your body. Elbows have to be straight, wrists in line with the forearms and one leg across the other to give you control. Exhale and bend your elbows to lower your body, until elbows are at a 90-degree angle and your upper arms are parallel with the floor. Push into the bars with your hands and get back to the start position. (Image source:Getty)
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Autor: fastablasta Izvor: www.red-devil.com.hr Ako želite izgraditi vaše trbušne mišiće, morate razumjeti da je proces postepen. Možda ćete vježbati i jesti pravilno tjednima dok ne vidite rezultate. Ipak, nagrada nije samo ravniji trbuh nego isto tako i jače, zdravije tijelo i zadovoljstvo. Da biste dobili snažne trbušne mišiće, morat ćete cijelo tijelo dovesti u formu. Uvedite 30 minuta fizičke aerobne aktivnosti u vaš dan ili minimalno 3 puta tjedno. Ukoliko želite izgubiti i na težini, možda ćete morati raditi više od 30 minuta aerobne aktivnosti svaki dan. Za trbušne mišiće, fokusirajte se na vježbe koje jačaju vaš trbuh, leđa i zdjelicu. Za vježbu trbušnjaka legnite na leđa i noge naslonite na zid pod kutem od 90 stupnjeva. Uvucite trbuh i podignite glavu i ramena s poda. Spustite se natrag na početnu poziciju i ponovite vježbu u tri serije po cca. 15 ponavljanja. Legnite na leđa, koljena neka vam budu savijena, a stopala ravno na podu. Učvrstite trbuh i podignite stražnjicu tako da zdjelicu gurate prema gore i tako napravite most ispod vaših leđa, stražnjice i bedra. Kukovi vam moraju biti u ravnini koljena i ramena. Držite 3 sekunde i ponovno se opustite u početni položaj. Ponovite vježbu u tri serije po cca. 15 ponavljanja. Ako radite vježbu pravilno to će vam pomoći da uskladite cijelo tijelo i izolirate vaše glavne mišiće. Legnite na leđa u prirodni položaj. Ne radite luk i ne pritišćite vaša leđa na pod. Podignite jednu savijenu nogu bez da mičite kukovima, podignite i drugu nogu tako da su vam koljena i kukovi pod kutem od 90 stupnjeva. Učvstite trbuh. S ravnim rukama, pritisnite dlanove od vaših koljena držeći ih pod kutem od 90 stupnjeva. Pokušajte uzvratiti taj pritisak koristeći vaš trbuh kako biste odgurnuli koljena od prsa. Držite 3 sekunde i opustite. Popunite vaš tanjur sa zelenim povrćem. Izbjegavajte prazne kalorije kao što su krafne, sladoled i ostala brza hrana. Sve što je bijelo (bijeli šećer, bijeli kruh, brašno, itd.) je OUT; IN je sve integralno odnosno dugolančano (integralni kruh, zobene pahuljice, smeđa riža, smeđi šećer...)