http___www.teretana-fitnes.com_vezbe-za-zatezanje-nogu__1.xml
1.1 2.1 2.2 2.3 3.1 3.2 3.3 3.4 3.5 3.6 4.1 5.1 5.2 5.3 5.4 6.1 6.2 6.3 6.4 6.5 7.1 8.1 8.2 9.1 9.2 9.3 9.4 9.5 9.6 9.7 10.1 11.1 11.2 11.3 12.1 12.2 12.3 12.4 12.5 13.1 14.1 14.2 15.1 15.2 15.3 15.4 15.5 15.6 15.7 15.8 16.1 17.1 17.2 18.1 18.2 18.3 18.4 18.5 19.1 20.1 20.2 21.1 21.2 21.3 21.4 21.5 21.6 22.1 23.1 23.2 23.3 24.1 24.2 24.3 24.4 24.5 24.6 24.7 25.1 26.1 26.2 26.3 27.1 27.2 27.3 27.4 27.5 27.6 27.7 27.8 28.1 29.1 29.2 29.3 30.1 30.2 30.3 30.4 30.5 30.6 30.7
Medicine ball squat with overhead liftFunctionality: Even though you lift things — like groceries, your kids, and other objects — with your arms, your legs and back are also key players. This exercise strengthens your legs, glutes, lower back, arms and shoulders. Exercise: Stand with your feet wide, holding a light medicine ball in front of you in both hands. Squat down moving your rear back, keeping your knees over your ankles and lower the medicine ball to the floor while keeping your head up and back straight (don't hunch). Return to a start position and lift the medicine ball up over your head. Repeat squat and lower ball to the ground. Perform 3 sets of 10 repetitions. Increase weight of the ball as you get stronger. Stair climb with bicep curlFunctionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned — not to mention toned. Partnering stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness. Exercise: Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two. Hip extension with reverse flyFunctionality: This exercise improves your balance and coordination as well as strengthens your upper, mid and lower back, shoulders, glutes and legs. Exercise: Stand tall with a 5-pound dumbbell in each hand. Extend your right leg back and place your toe on the floor keeping your right leg straight. Lean forward slightly at the hips. Lift your right leg behind you as you bring your chest towards the floor and lift your arms straight out forming a T at your shoulders, squeezing your shoulder blades together and keeping your head in line with your neck. Return to start position. Repeat 10 to 15 times for each leg. As you get stronger, increase dumbbell weight and strap 2- to 5-pound weights on your ankles. Diagonal reach with medicine ballFunctionality: When you reach for your boots off the top shelf of your closet, pay attention to how your body moves — one arm reaches up while the opposite leg slightly lifts to the side. This exercise works all the muscles — arms, shoulders, legs — involved in lifting something diagonally overhead as well as lowering it. Exercise: Stand tall holding a medicine ball at your chest with both hands. Lift medicine ball diagonally overhead to the right, straightening your arms, while extending your left leg to the side, making a diagonal line from the medicine ball to your toes. Lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the medicine ball and strap 2- to 5-pound weights on your ankles as you get stronger. Lunge with back rowFunctionality: This exercise will improve your posture by strengthening the muscles in your upper and mid back, shoulders, and arms while also toning and strengthening your legs and improving your hip flexibility. Exercise: Holding an 8-pound weight in each hand, step your right foot forward and your left foot back, keeping both heels on the floor and feet pointing straight ahead. Bend your right knee until it is over your right ankle. Lower your chest towards your thigh, bringing your arms perpendicular to the floor, keeping your back flat (don't hunch) — this is your start position. Straighten your right leg, row your elbows back and squeeze your shoulder blades together, keeping your torso angled slightly forward. Return to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. This exercise can also be done with a resistance band looped underneath the front foot. Knee lift with lateral raiseFunctionality: This exercise improves your core strength and balance as well as strengthens and tones your shoulders. Exercise: Stand tall with a 5-pound weight in each hand, arms to your sides. Lift your right knee until it reaches hip level while simultaneously lifting your arms straight out to the side to form a T at your shoulders. Hold for 2 seconds making sure your belly button is pulled back towards your spine then lower to start position. Repeat 10 to 15 times for each leg. Increase the weight of the dumbbells as you get stronger. Push up with hip extensionFunctionality: This exercise strengthens your chest, shoulder and arm muscles (primarily triceps) as well as your core muscles and glutes. Exercise: Get on your hands and knees, hands wider than shoulder-distance apart. Extend your right leg straight back and pull your belly button up towards your spine, tightening your core muscles. Keeping your leg lifted, lower your chest to the ground until each of your elbows is at a 90-degree angle then push up. Repeat 10 to 15 times for each leg. As you get stronger, increase the angle of your hips, increasing the distance of your knees from your hands. Eventually perform exercise with straight legs, one leg lifted, the other positioned on your toes. Torso rotation with medicine ballFunctionality: Having strong obliques is key in avoiding lower back injuries. This exercise improves the strength and coordination of all of your core muscles — and will improve your tone and tighten your waist. Exercise: Sit on the ground with your knees bent, feet flat on the floor, holding a medicine ball at your chest with both hands. Lean your torso back away from your thighs, increasing the angle at your hips and pulling your belly button in towards your spine. Maintaining your hip angle, rotate your torso to the right, moving your right elbow towards the floor behind you. Return center and rotate to the left. Repeat 10 to 15 times for each side. As you get stronger, perform the rotations with straighter arms and/or use a heavier medicine ball. Always keep your belly button pulled in. Supine bridge with arm extensionFunctionality: This exercise tones and strengthens your arms, shoulders, back, glutes, legs as well as targets your core muscles. It also opens up your chest and the front of your hips (muscles that get tight with long hours of sitting and using the computer). Exercise: Sit on the floor with your hands underneath your shoulders, knees bent and feet flat on the ground. Keeping your arms straight, use your legs to push your hips up to the ceiling until your torso is flat and like a table top. Lift your right arm straight up towards the ceiling, rotating your upper body so that it is being supported by your left arm, keeping your hips lifted. Lower your right arm to start position and just slightly lower your hips but don't let them return to the floor. Repeat with your left arm. Repeat 10 to 15 times for each side. As you get stronger, hold your arm and hips up for 2 seconds before slightly lowering. You can also lay a weighted ankle strap across your hips to increase the weight your legs must lift. Dynamic prone plankFunctionality: This dynamic exercise tones, lengthens and strengthens just about every muscle in your body. Though it is challenging, it's a perfect exercise to end with. Exercise: Get on your hands and toes, facing the floor, keeping your head, back and legs in a straight line and your arms straight underneath your shoulders. Lift your rear to the ceiling, pulling your belly button into your spine, forming a pike or downward dog (yoga) position, lengthening your arms and legs. Return to plank position and bend your elbows against your sides, lowering your torso and legs to the floor. Keeping your lower body flat on the floor, use your arms to push your chest and head up towards the ceiling (similar to the cobra in yoga), stretching out the front of your body. Lower down and push your body back into plank position. Repeat 5 to 10 times. As you get stronger, increase the number of repetitions.
2.1 4.1 4.2 6.1 6.2 6.3 6.4 8.1 8.2 10.1 10.2 10.3 12.1 12.2 12.3 14.1 16.1 16.2 18.1 19.1 20.1 20.2 20.3 20.4 20.5 21.1 21.2 21.3 21.4 21.5 21.6 21.7 22.1 22.2 23.1 23.2 23.3 24.1 24.2 25.1 25.2 25.3 26.1 26.2 26.3 26.4 26.5 26.6 27.1 27.2 27.3 27.4 27.5
Novi textovi Ishrana za teretanuU periodu kada sa ciljem brige o svom fizičkom izgledu, posećujete teretanu, potrebno je da uz odgovarajući režim vežbanja, uvedete i sprovodite odgovarajuću ishranu. Kako bi Mesečeva dijetaTzv. Mesečeva dijeta već dugo beleži sve veću popularnost. Ova dijeta pomaže u mršavljenju i detoksikuje organizam. Osnovni i jedini zakon je da nije dozvoljeno konzumirati Značaj proteina za mršavljenjeZnačaj pojedinih proteina se razlikuje kada se radi o mršavljenju. Zasnovane su tvrdnje da su proteini soje za nijansu manje učinkoviti za skidanje suvišnih kilograma, nego Suplementi za teretanuVezano za dizanje tegova, dodaci imaju veliki značaj. Dodaci daju doprinos kada se mišićna masa povećava, a i doprinose i opštoj snazi vežbača. Pišemo o dodacima Holivudska dijetaOdajemo Vam tajne holivudske dijete kojoj planetarno poznate ličnosti sa crvenog tepiha duguju svoju vitku liniju. Trajanje ove učinkovite dijete je samo 22 dana! Prvog i Šta jesti posle treningaKako bi postigli željeno kada je vaše telo u pitanju, morate jesti nakon treninga jer su tada vaši mišići premoreni, ako ne radite tako, trud je DžogiranjeDžogiranje, tačnije lagano trčanje je sport za sve generacije, čuva naše zdravlje a pri tom nisu nam potrebne nikakve sprave kao ni znanje istih. Džogiranje pozitivno Vežbe za zatezanje nogu U ovom tekstu ćemo vam predstaviti vežbe za zatezanje nogu. - Sednite na pod sa nogama savijenima u kolenima, stopala su na podu razmaknuta u širini kukova. Uhvatite se za bedra malo iznad kolena, uvucite trbuh, glavu primaknite kolenima. Zatim se polako ispravljajte prema unazad, koliko god nisko možete, a da vam stopala ostanu na podu. Tri puta duboko udahnite i vratite se u početni položaj. Ponovite dva puta bez odmora. ISTEZANJE SA OBE NOGE – Legnite na leđa. Podignite kolena prema grudima i uhvatite se za listove. Napnite trbušne mišiće. Dok podižete glavu, vrat i ramena s poda, ispružite noge. Držite ih tridesetak centimetara iznad poda i ispružite ruke iza glave s dlanovima okrenutima prema gore. Vratite se u početni položaj. To je jedno ponavljanje, a vi napravite 8. Lezite na leđa, ruke prislonite uz telo a noge podignite uvis, u blago savijenom položaju. Vodite računa da vam kičma bude čvrsto pripijena uz pod, a stomačni mišići snažno zategnuti. Udahnite duboko i raširite noge u vazduhu. Ostanite u tom položaju nekoliko sekundi, pa se vratite u početni položaj, izbacujući lagano vazduh iz pluća. Ove pokrete ponovite 30 puta u dve serije, a kada malo ojačate činite to 40 puta, takođe u dve serije. Ostanite da ležite na podu, ali se okrenite na desni bok, ispravite kičmu, noge savijte u kolenima. Oslonite glavu na desnu ruku, a levom rukom se oslonite o pod, u nivou grudnog koša. Udahnite duboko i levu nogu sasvim ispravite, potom lagano izdahnite i levu nogu podignite u vazduh. Ostanite u tom položaju nekoliko sekundi, ponovo udahnite i vratite se u početni položaj. Ponovite 20 puta, pa promenite stranu. VEŽBA ZA JAČANJE I ZATEZANJE STOMAKA I GUZE – Oslonite se na levu nogu, tako da telom napravite ugao od 90 stepeni. Desnu nogu ispružite unazad. Ruke stavite ispred grudi, tako da spojite dlanove i laktove. Pokušajte da savijete levu nogu i da je ispružite, a da pri tom ostanete ispravljeni. Prilikom izvođenja vežbe, zategnite stomak, leđa i zadnjicu. Vežbu ponovite pet puta obema nogama. VEŽBA ZA OPUŠTANJE – Oslonite se na levu nogu, a desnu nogu savijte i prebacite iznad kolena leve noge. Desnu ruku oslonite na koleno desne noge, a levu ruku na stopalo desne noge. Gornji deo tela pognite ka napred i zategnite ramena unazad. Zadržite 20 sekundi, a zatim opustite. Ponovite dva puta sa obe strane.