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You may have heard of P90X, the extreme fitness program presented by celebrity trainer Tony Horton that promises to transform your physique in 90 days with plenty of sweat and commitment. Yet, as a fitness novice, you might not quite be ready for such an aggressive fitness plan. In comes Power 90, Tony Horton's first foray into at-home fitness instruction. It was rereleased in a slightly different format as P90 in 2014, but the Power 90 plans are still available on video and DVD. The program also lasts 90 days, but is presented as a moderate approach to physical fitness with shorter, doable versions of exercises you might find on the P90X DVDs. Power 90 includes an abdominal training section that's short but effective. The Ab Ripper 100 consists of 10 exercises you do for 10 repetitions each. Many of the moves are ones with which you might already be familiar, while others may need a little practice to perfect. You will train all the muscles of your core, including the rectus abdominis, obliques and tranverse abdominis, as well as other stabilizing muscles essential to good core health. Basic Ab Crunch How To: Lie on your back on an exercise mat. Bend your knees and plant your feet in the floor, about hip-distance apart. Rest your hands behind your head. Contract your abdominals and lift your head, neck and shoulders up off the mat. Pause momentarily and release back down to complete one repetition. Right-to-Left Crunch/Left-to-Right Crunch How To: Lie on your back on an exercise mat with your hands behind your head, knees bent and feet planted. Drop your knees to the left side so that your lower body is twisted. Try to keep your shoulders toward the mat. Raise your head, neck and shoulders up and down from the mat for 10 repetitions. Drop your legs to the right and do the move for 10 more reps. Elbow-to-Knee Crunch How To: Lie on your back on an exercise mat. Lift your legs up and bend your knees, so you create a 90-degree angle at your hips with your shins are parallel to the floor. Place your hands behind your head. Roll your head, neck and shoulders up off the mat. Simultaneously squeeze your elbows in toward your ears. Lift high enough to tap your elbow points to your knees. Release back down to complete one repetition. Tip Keep your legs' angle absolutely true as you do the elbow to knee crunch. Your upper body lifts, and your abs do the work. Superman Crunch How To: Lie on your back on a fitness mat and extend your legs up to the ceiling. Keep the legs balanced over your hips. Reach your arms overhead and link your hands together. Contract your abs as you rock your head, neck and shoulders up off the mat. Keep your hands connected as you reach them up toward your feet. Release to the starting position to complete one repetition. Basic Leg Lifts How To: Lie on your back on a fitness mat, lift your legs up to the ceiling and slide your hands under your low back for support. Lower your legs to a 45-degree angle to the floor. Lower and lift your legs from this position for the 10 reps. In and Outs How To: Sit on a fitness mat and lean back slightly with your hands lightly pressed into the mat by the backs of your hips. Pull your knees into your chest, and place your feet a few inches off the floor. Extend your legs forward, hovering in the air as you lean back slightly into your hands. Pull your knees back in to complete one repetition. Lower Ab Hip Rock How To: Lie on your back on a fitness mat and bring your legs to a butterfly position -- soles of your feet together and knees open to the sides of the room. Let your hands rest behind your head or on the floor next to your torso. Draw your abdomen in toward your spine as you roll your legs and the backs of your hips up off the mat. Return to the reclined position. Keep your legs in the butterfly position as you lift up and down. Bicycle How To: Lie on your back on a fitness mat, lift your knees up above your hips and hold your shins parallel to the floor. Hold your hands behind your head, elbows pointed to the sides of the room. Draw your right elbow and left knee together as you extend your right leg parallel to the floor; switch by bringing the left elbow to the right knee and extending your left leg. Right, then left, equals one repetition. Full Body Crunch How To: Lie on your back on a fitness mat. Place your hands by your ears, and reach your legs long in the mat. Contract your abdominals and pull your knees in toward your chest as you raise your head, neck and shoulders toward them. Release the legs out, letting them hover above the ground, as you release your head back to the mat to complete one repetition.
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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.