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15 Exercises which will help every student stay healthy A lot of students just forget about their physical health, doing their regular reading and essays writing. It can influence your academic performance in a bad way. Sometimes, it is very important to put all your things away and just exercise to feel better and healthier. There are a lot of useful exercises, which are very easy for you to do in order to stay energetic. And you even shouldn`t have any special equipment to do the following exercises. Supine Pelvic Tilts This is the advanced crunch, which aims at the whole core region. Lie on your back with your knees bent. Your arms should be out to your sides and palms should be faced up. Exhale and press your low back into the floor, using your abdominal muscles. Hold this position for some time. Inhale and create the arch in your low back. Don`t lift your hips. Return to your starting position after holding this position briefly. Side Plank with Bent Knee Lie on your right side with your legs stacked one upon the other and your knees bent. The right elbow should be bent under your shoulder. Raise your torso, engaging your abdominal muscles. Return to your starting position. Repeat this exercise on the other side. Side Lying Hip Adduction Lie on your side on a mat with your feet stacked in neutral position and with your legs lengthened straight away from your body. Your shoulders and hips should be aligned vertically to the floor. Place your upper arm on your upper hip and your lower arm under your head for support. Bring your lower leg forward until it lies in front of your upper leg. Exhale and raise your lower leg off the floor. Don`t raise the leg too high. Don`t allow the hips to roll back and forward. Raise the leg until you feel tension develop in your low back or your hips begin to tilt. Inhale and return to your starting position. Repeat such moves with the opposite leg. Squat Jumps Stand with your arms by your sides and your feet hip-width apart. Shift your hips back and down. Lower yourself until your heels about to lift off the floor. Keep your head directly facing forward. Make some jumping movements. Land quietly and softly on the mid-foot. Your head should be aligned with your spine. Keep your core muscles engaged in order to protect your spine. Contralateral Limb Raises This exercise is excellent for your troubling upper body areas. Lie on your stomach with your legs outstretched behind you. Your arms should be out overhead with the palms facing each other. Exhale and float one arm a few inches off the floor. Hold such position for some time. Inhale and return to your starting position. Don`t make any moves in your hips or low back. Supermans Lie on your stomach with your legs outstretched behind you. Your arms should be out overhead with the palms facing each other. Reach both your legs away from torso and float both arms until they lift a few inches off the floor. Your head should to be aligned with your spine. Inhale and return to your starting position. Don`t make any moves in your hips or low back. Glute Bridge This is an excellent entry exercise to the power of controlled and slow movements. Lie on your back in a bent-knee position. Your feet should be flat on the floor. Put your feet hip-width apart. Lift your hips up off the floor. Your abdominals should be engaged. Inhale and lower yourself back to the starting position. Side Lunge Stand with your feet parallel, hip-width apart. Keep your head over your shoulder. Your hands should be in the comfortable position. Shift your weight onto your heels. Inhale, step to the right and shift your weight toward the right foot. Exhale and push off with your right side in order to return to the starting position. Repeat the same movement for the opposite side. Standing Calf Raises – Wall It is a great area to improve your shins. Stand near the wall with your toes facing forward and feet hip-width apart. Place your hands on the wall in order to support your balance. Rise up to your toes and hold such position for some time. Inhale and lower your heels back to the floor. Side Plank with Straight Leg It is very important not to forget to breathe on this exercise. Lie on your right side with your left leg stacked on top of the right. Your right elbow should be positioned under your shoulder. Lift your knees and hips off the floor. Your abdominals should be engaged in order to brace your spine. Return to the starting position. Repeat the exercise on the other side. Cobra This exercise will help you to get ready for your busy day. Lie on your stomach with your hands positioned under your shoulders. Your legs should be straight. Press your hips into the floor. Curl the chest away from the floor and lengthen the torso. Keep your shoulders rolling down and back. Lower your upper body beck to the floor. You should stop the exercise immediately if you feel the pain in the low back. Downward – facing Dog The controlled and slow movement is very important for this exercise. Come to an all-fours position on the floor. Your hands should be under your shoulders. Engage your abdominals to support the spine. Rise up your hips. Press your heels toward the floor. Don`t lift your head. Reach the heels toward the floor. Inhale and return your body to the starting position. Front Plank Lie on the stomach and put the elbows close to your sides. Flex the ankles and straighten your legs. Lift your thighs and torso off the floor. Keep your abdominal muscles strong. Don`t forget to breathe. Hold such position for at least 5 seconds. Lower your body back towards the floor in order to return to the starting position. Push-up This is the good old exercise. Come to a knees and hands position. Your hands should be under the shoulders. Bring yourself to the plank position. Keep the abdominals engaged. Bend the elbows, lowering your body toward the floor. Don`t allow your chin and chest to touch the floor. Press upward through your arms and straighten the elbows. Forward Lunge with Arm Drivers This advanced exercise hits some core areas. Stand with your arms raised in front to shoulder height, feet together, and arms raised. Lift one foot off the floor, balancing on the standing leg. Hold this position for some time, before making a step forward. Then, shift your body weight to the front foot. Lower your body your front thigh becomes parallel with the floor. Your hands should reach to the point below your front knee. Keep your elbows straight and back flat. In order to return to your starting position, push off with your front leg. 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Ravan i čvrst trbuh Najbolji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Riješite se neželjenih centimetara u vašem struku Najbolji i najholističkiji savjeti koji će ostvariti Vaše najveće želje, ravan, čvrst, zavodljiv trbuh kojeg će svi gledati s divljenjem. Dvije su priče koje će otkriti utjecaj spavanja, držanje tijela, prehrambenih navika, vježbanja i potrebe za vježbanjem. Riješite se bolova u leđima! Izbacite prsa u ležećem položaju Ova vježba ojačava mišiće prsa i leđa, te djeluje kao prevencija bolova u leđima. Kako vježbati: legnite na trbuh, Vaši bokovi i zdjelica su na podu, stavite svoje ruke ispod brade (legnite u poziciju za sklekove, kako bi se mogli odgurnuti ako bude potrebno) i: - Napnite leđne mišiće, - Podignite prsa za otprilike 30 do 35 stupnjeva od poda, - Zaustavite se i zatim se polako spustite u početni položaj. Vježbe za stolom - Podignite svoja koljena u sjedeći položaj. - Ovo je veoma praktična vježba za jačanje vaših trbušnih mišića u kojoj možete nositi visoke pete i suknju. - Kako vježbati: - Sjednite ravno na stolac bez ručki, - Primite se rukama za rubove stolca pored Vaših bokova, - Polako podižite koljena prema prsima i izdahnite istovremeno. Pazite da su Vam leđa pritisnuta uz naslon od stolca. Broj ponavljanja Napravite test i saznajete. Napravite koliko god možete trbušnjaka, vodite računa da su Vam noge čvrsto na zemlji, da su koljena savinuta, ruke iza vrata podignute oko 10 centimetara od poda (samo dok ne podignete ramena). Vježbu radite polako, podižite se 3 sekunde, stanite na 1 sekundu te se spuštajte 3 sekunde. Provjerite niže u tabeli koliki je broj ponavljanja prikladan za Vas.Broj ispravnih trbušnjaka Broj ponavljanja 1 - 5 1 6 - 10 2 11 - 15 3 više od 16 4 Na taj način dobit ćete broj ponavljanja koje trebate napraviti u svakoj seriji. Napravite tri seta s jednominutnom pauzom. Npr. Ako ste napravili 13 ispravnih trbušnjaka, sada napravite tri puta po deset trbušnjaka. Ne zaboravite se testirati nakon nekog vremena – zasigurno ćete primijetiti napredak i moći ćete napraviti više ponavljanja. Naprednija verzija: podignite noge paralelno s podom (koljena su još uvijek savijena) i nastavite kako smo rekli. Najgora situacija: Iznad 50 Ako Vam ovaj broj ne donese rezultate, tada neće ni 100 ni 200. Važna je kvaliteta izvođenja, ne kvantiteta. Kvaliteta oblikuje vaše mišiće. Ako želite da broj ponavljanja ostane i dalje izazovan, promijenite vježbe za jačanje trbušnih mišića. Trbušnjaci Najbolja vježba: trbušnjaci s podignutim nogama Obični trbušnjaci postaju učinkovitiji ako istovremeno podignete noge (koljena su još uvijek savijena) i držite ih paralelno s podom i pod desnim kutom u odnosu na pod. Ova vježba je učinkovitija zbog toga što gornji trbušni mišići rade više s obzirom da Vaše noge i bokovi ne rade ništa. Kako to napraviti: napravite gore opisanu vježbu - samo s podignutim nogama. Najgori scenarij: obični trbušnjaci. Ova vježba jača mišiće na Vašim bokovima, a da pritom gotovo i ne opterećuje Vaše trbušne mišiće. Ali zato opterećuje Vaša leđa. StrukNajbolja vježba: preponski trbušnjaci. Vježba koja je učinkovita za oblikovanje Vašeg struka. Kako to napraviti: - Legnite na leđa, savinite koljena i stavite noge ravno na pod; zatim stavite lijevi gležanj do desnog koljena. Stavite ruke iza glave, a ramena potisnite unatrag. - Polako podignite desnu ruku prema lijevom koljenu dok istovremeno podižete gornji dio leđa i polako ih rotirate. - Držite lakat u ravnini s uhom, a ne ispred Vas. - Zadržite položaj i polako otpuštajte. - Ponovite sa suprotnom stranom. Donji trbušni mišići Najbolja vježba: Ova vježba oblikuje Vaše donje trbušne mišiće. Kako to napraviti: - Legnite na leđa i stavite dlanove pokraj bedara. Stavite bokove i koljena pod kutom od 90 stupnjeva u odnosu na gležanj: bedra vertikalno, a donji dio Vaših nogu horizontalno, - Sada polako stežite mišiće, podignite bokove otprilike 5 do 10 centimetara od poda. Gornji dio Vašeg tijela i ruke su opuštene, - Zadržite položaj i polako otpuštajte. Slijedeća Misija: ravan i čvrst trbuh donosi pregled najvažnije hrane i pića, sportskih aktivnosti i kućne sprave za vježbanje koje će Vam pokazati put do savršenog trbuha.