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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) 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 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) 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) 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) 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) 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) 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) 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 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)
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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...)