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The GM diet or the 7-day diet has captured the imagination of thousands of people. Many have lost oodles of weight just by patiently following this diet. So what makes it tick? A couple of things actually, clean eating and getting rid of the accumulated toxins in the body. It is almost as if you will have unearthed a new you. But while following this 7- day GM diet menu plan there are many of us who wonder what kind of exercise schedule should they follow to reap maximum benefits of this eating pattern? Top Ten Exercises to Enhance your Eating Patterns The thought of a workout while on a strict diet scares the living daylights of us. Shall we have the energy to nail our workouts at the gym or home? Well! That’s what bothers us. But what if we told you can stick to the diet and also exercise without worrying yourself to a tizzy. The following exercises can keep you energized and eager to face the next day, yes trust us, it isn’t that difficult. This exercise helps to strengthen the lower part of the body and tones your legs. Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Bring your arms straight out in front of your body and keep it at shoulder level, so that your arms are right at the parallel level to the floor. Keep your torso as straight as possible, with your lower back slightly arched. Tighten your abs, and lower your body as far as you can by pushing your hips back and bending at the knees wait for a split second and then push yourself back to the starting position. That will complete one repetition. Try and fit in 15 to 20 repetitions. - Hip Raise This exercise works on the major muscles of your body, it helps to tone and exercise your back muscles. Lie on your back on the floor with your knees bent and your feet resting flat on the floor. Place your arms at your side in a comfortable position to your sides at a 45-degree angle, your palms facing up. Now try to hold your belly button tight and hold it that way this ensures you have a tight core while breathing normally. That’s the starting position. Keeping your core tight, squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Pause for five seconds—squeezing your glutes tightly the entire time—then lower body back to the starting position. Do 10 repetitions. - Side Plank This exercise works on your abs, and all the major muscles of the body. Lie on your right side with your knees straight. Position your upper body on your right elbow and forearm, which should lie right below your right shoulder. Place your left hand on your left hip. Try to make your tummy as tight as possible and hold it that way this gives you a tight core and keep breathing normally. Then raise your hips until your body forms a straight line from your ankles to your shoulders. Tighten your core and keep it that way, holding this position for 30 seconds. Turn onto your other side and repeat. This is a good exercise to tone and it tightens your abs. Lie comfortably on your back and place both hands resting underneath your buttocks. Raise your head off the floor just a couple of inches off the floor and breathe out as you bring your knees to your chest. Take a deep breath in and straighten your legs and start again. Do 20 to 30 reps, but remember to take it easy, as you don’t need to put too much stress on your body. If you want to increase the intensity just a notch higher kick your legs straight out to the floor, while for decreased intensity, you can kick your legs higher away from the ground. - Bicycle Crunches This is one of the best exercises to get rid of the flab off your stomach. Lie flat on the floor with your lower back pressed to the ground (pull your belly button into a target the deepest part of your abs. Let your hands rest behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be careful that your neck does not get harmed. Try and straighten your right leg out to about a 45-degree angle to the ground while twisting your upper body to the left, bringing your right elbow towards the left knee. Keep your rib cage flexible and moving and do not restrict it to just your elbows. Switch your sides and do the same motion on the other side to complete one rep. Do three sets of 20 reps. - Pilates Hundred This Pilates exercise is one of the best exercises to flatten your stomach and get rid of the fat around your waist area. Start lying on your back with your legs in table top position (hips and knees at right angles). Try and engage the deepest part of your abs to round your lower spine into the floor. Make sure you are not trying to pooch your abs, which means you are just working the top layer of abs, which should not be the case in Pilates. Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades are just off the floor. Reach your arms toward your feet. Your arms will be about two inches off the floor. Pump your arms up and down as if you are trying to push something towards the floor, a small range of motion, keeping your elbows straight. Inhale for five arm pumps and exhale for five pumps. That constitutes one cycle. Repeat ten cycles to complete 100. Do maintain your upper body position, do not rock and keep your torso stable. Your abs are working to stabilize your torso against the pumping action of your arms. Complement your GM diet plan with these six super effective exercises, so that when you complete your seven days of dieting you feel fresh, energetic and ready to pursue a healthier lifestyle. What are you waiting for? Bring out your mat and start sweating!
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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.