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Almost everyone would like to be in better shape. It’s hard than most realize, and our everyday lives make it almost impossible to find the time and motivation to work out. Before you waste money on a gym membership you won’t use or start buying fancy workout equipment, try these eight exercises that will help tone your stomach, courtesy of Bright Side, Fitness magazine, and Shared. Knee-to-Chest Lift How It Helps: Strengthens your abdominal muscles, improves your digestion, and helps burn fat. How You Do It: Sit down on a chair with a straight spine. Do not let your back touch the chair. Place your feet on the floor, hip-width apart. With a straight back, lift your right knee and pull it to your chest; keep your belly sucked in. Put your hands on your shin and draw the knee closer. Repeat 20–30 times by alternating your knees. Double Knee Lift How It Helps: It works all your belly muscles effectively and gently at the same time. How You Do It: Bring your legs together. Hold the sides of the chair with both hands. With a straight back, lift your knees and pull them to your chest; flex your abdominal muscles. Put your feet down, but don’t touch the floor. Repeat 10–20 times. Double Knee Lift with Side Bends How It Helps: This exercise shapes your waist by using your oblique muscles to burn fat from the sides of your belly. How You Do It: Sit on the edge of your chair with a straight back. Grip the armrests tightly with both hands. Bend your body to the side and sit on one glute. Keep your legs together and lift both knees to your chest as you did in the last exercise. Return to your original position. Repeat on the other side. Repeat 10–20 times. Windmill Toe Touches How It Helps: You will burn fat on the sides of your belly and your hips. How You Do It: Keep your feet on the floor, about as wide as the chair. Extend your arms in front of you at about shoulder height. Turn your body to the right, bend, and touch your left foot with your right hand. Hold this position for a few breaths. Return to the starting position. Turn your body to the left, bend, and touch your right foot with your left hand. Repeat 20–30 times, alternating sides. Full Body Lift How It Helps: This exercise burns fat fast. Your belly, back, and shoulders will be toned and taut. How You Do It: Sit in the chair and hold the arms of the chair tightly. Lift your body above the seat of the chair, so that your hips and legs hang in the air. Use your abdominal muscles to raise your knees to your chest. Hold this position for 15–20 seconds, then slowly lower down. Repeat four times. Knee-to-Elbow Lift How It Helps: Excellent for your waist, this exercise works your oblique and lower abdominal muscles. How You Do It: Sit with your back straight; do not let it touch the chair. Put your hands behind your head. Lift your right knee to your chest. Twist and bend your torso so that your left elbow touches your right knee. Return to the starting position and repeat 15 times. Lift your left knee to your chest. Twist and bend your torso so that your right elbow touches your left knee. Return to the starting position. Repeat 15 times. Oblique Stretches How It Helps: This helps to strengthen your glutes and will encourage your body to burn fat on your waist and belly. How You Do It: Stand beside the chair and place your left hand on the arm of the chair. Raise your right hand above your head. Lift your right leg and bend the knee so that your heel touches near your bum. Slowly lower your right hand so that it can touch the heel of your foot. Return to the original position and repeat 10–15 times. Change the hand and leg and repeat on the other side 10–15 times. Do four sets on each side. Abdominal Holds How It Helps: This tightens your core muscles and strengthens your ab muscles. How You Do It: Sit tall on the edge of a sturdy chair (or step with four risers) and place your hands on the edge with your fingers pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair. Hold this position for as long as you can — aim for 5 to 10 seconds. Lower yourself down and repeat. Continue this exercise for 1 minute. You can do it! These exercises are easy and fast. You can do them at home or even in your office. If you really want to stay motivated, you can get your entire office to do the workout with you. Consider meeting before or after work. It might take some time, but the more you do them, the more results you will see. Please SHARE this with your friends and family. Source: Bright Side, Fitness Magazine, Shared
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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.