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[title] => JOŠ IMA NADE: Pet vježbi koje dokazano najbrže tope kilograme, odvojite dnevno samo 25 minuta
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I vama je dan prekratak da biste u raspored uvrstili još i odlazak u teretanu ili na gupno vježbanje, tamo proveli barem sat vremena i onda još "izgubili" barem toliko da se vratite kući drugim obavezama? Da, znamo da nije lako mijenjati navike i da se ponekad čini nemogućim uskladiti sve obaveze i želje. No, to nije razlog da se ne posvetite više sebi. Sve i kad vam se čini da ne stižete učiniti baš sve što ste si zacrtali, treba znati posložiti prioritete, a briga o sebi ipak bi trebala biti negdje pri vrhu. Uostalom, ako nemate vremena baš za odlazak u fitness centar ili teretanu, uvijek možete vježbati kod kuće i postići jednako dobre rezultate. Ove vježbe, ističu, dokazano tope kilograme ako se izvode pravilno i prema predloženom planu izvođenja, donosi Živim.hr.
1. Čučanj s poskokom
Zauzmite široki raskoračni stav sa stopalima okrenutim ravno ispred vas.
Spustite se u čučanj tako da oba koljena budu pod kutom od 90 stupnjeva. Ruke su ispred vas, spojene, a prsti obje šake isprepleteni.
Odvajajući šake i spuštajući ruke prema tlu poskočite, a podižući ih prema gore i spajajući ponovno šake ispred tijela doskočite u čučanj.
Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Za bolje rezultate u rukama možete držati medicinsku loptu ili ih, pak, možete držati uz tijelo i u njima držati bučice ili pune bočice vode.
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2. Borilački čučnjevi s poskocima
Zauzmite čvrsti borilački stav tako što ćete lijevu nogu postaviti ispred desne te tijelo blago okrenuti udesno.
Podignite šake do brade. Spustite se u duboki čučanj te lijevom rukom dodirnite pod. Odgurnite se stopalima, snažno skočite mijenjajući položaj nogu u zraku te doskočite tako što će vaša desna noga sada biti naprijed, a lijeva nazad.
Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Pokušajte prilikom izvođenja skokova uvijek biti na istom mjestu.
3. Visoki skip
ko što ćete deset puta za redom koljena podići što više prema prsima (skip). Nakon toga, bez prekida, ispružite ruke ispred sebe te skočite tako da s oba koljena dodirnete dlanove. Napravite 5 naizmjeničnih ponavljanja.
Savjet trenera: Prilikom doskoka s obje noge budite pažljivi kako se ne biste ozlijedili.
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4. 'Leteći' iskorak
Lijevom nogom iskoračite unatrag. Podignite ruke prema gore. Odgurnite se s oba stopala i skočite uvis. Doskočite tako što ćete promijeniti položaj nogu prilikom skoka te će sada desna noga biti iza vas. Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Ako vam je vježba preteška, napravite 25 naizmjeničnih iskoraka (bez poskoka), a s vremenom ubacite i poskoke.
5. Plank (izdržaj)
Spustite se na tlo i lezite na trbuh. Oslonite se na obje podlaktice. Potom podignite i stražnjicu i oslonite se na stopala - tako da cijelim tijelom činite "dasku". Ostanite u položaju 30 sekundi. Ponovite 2 puta.
Savjet trenera: Leđa trebaju biti ravna, trbuh stisnut, ne smije doći do uvijanja u lumbalnom dijelu leđa. Vrat je u produžetku kralježnice, a pogled usmjeren u pod. Također treba pripaziti da ramena budu stabilna te ne smije doći do propadanja u donjem dijelu kralježnice. Stražnjica treba biti čvrsta, stisnuta, aktivirana, kao i bedreni mišići. Kukovi su paralelni s podom.
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I vama je dan prekratak da biste u raspored uvrstili još i odlazak u teretanu ili na gupno vježbanje, tamo proveli barem sat vremena i onda još "izgubili" barem toliko da se vratite kući drugim obavezama? Da, znamo da nije lako mijenjati navike i da se ponekad čini nemogućim uskladiti sve obaveze i želje. No, to nije razlog da se ne posvetite više sebi. Sve i kad vam se čini da ne stižete učiniti baš sve što ste si zacrtali, treba znati posložiti prioritete, a briga o sebi ipak bi trebala biti negdje pri vrhu. Uostalom, ako nemate vremena baš za odlazak u fitness centar ili teretanu, uvijek možete vježbati kod kuće i postići jednako dobre rezultate. Ove vježbe, ističu, dokazano tope kilograme ako se izvode pravilno i prema predloženom planu izvođenja, donosi Živim.hr.
1. Čučanj s poskokom
Zauzmite široki raskoračni stav sa stopalima okrenutim ravno ispred vas.
Spustite se u čučanj tako da oba koljena budu pod kutom od 90 stupnjeva. Ruke su ispred vas, spojene, a prsti obje šake isprepleteni.
Odvajajući šake i spuštajući ruke prema tlu poskočite, a podižući ih prema gore i spajajući ponovno šake ispred tijela doskočite u čučanj.
Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Za bolje rezultate u rukama možete držati medicinsku loptu ili ih, pak, možete držati uz tijelo i u njima držati bučice ili pune bočice vode.
---
---
2. Borilački čučnjevi s poskocima
Zauzmite čvrsti borilački stav tako što ćete lijevu nogu postaviti ispred desne te tijelo blago okrenuti udesno.
Podignite šake do brade. Spustite se u duboki čučanj te lijevom rukom dodirnite pod. Odgurnite se stopalima, snažno skočite mijenjajući položaj nogu u zraku te doskočite tako što će vaša desna noga sada biti naprijed, a lijeva nazad.
Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Pokušajte prilikom izvođenja skokova uvijek biti na istom mjestu.
3. Visoki skip
ko što ćete deset puta za redom koljena podići što više prema prsima (skip). Nakon toga, bez prekida, ispružite ruke ispred sebe te skočite tako da s oba koljena dodirnete dlanove. Napravite 5 naizmjeničnih ponavljanja.
Savjet trenera: Prilikom doskoka s obje noge budite pažljivi kako se ne biste ozlijedili.
---
---
4. 'Leteći' iskorak
Lijevom nogom iskoračite unatrag. Podignite ruke prema gore. Odgurnite se s oba stopala i skočite uvis. Doskočite tako što ćete promijeniti položaj nogu prilikom skoka te će sada desna noga biti iza vas. Napravite 25 naizmjeničnih ponavljanja.
Savjet trenera: Ako vam je vježba preteška, napravite 25 naizmjeničnih iskoraka (bez poskoka), a s vremenom ubacite i poskoke.
5. Plank (izdržaj)
Spustite se na tlo i lezite na trbuh. Oslonite se na obje podlaktice. Potom podignite i stražnjicu i oslonite se na stopala - tako da cijelim tijelom činite "dasku". Ostanite u položaju 30 sekundi. Ponovite 2 puta.
Savjet trenera: Leđa trebaju biti ravna, trbuh stisnut, ne smije doći do uvijanja u lumbalnom dijelu leđa. Vrat je u produžetku kralježnice, a pogled usmjeren u pod. Također treba pripaziti da ramena budu stabilna te ne smije doći do propadanja u donjem dijelu kralježnice. Stražnjica treba biti čvrsta, stisnuta, aktivirana, kao i bedreni mišići. Kukovi su paralelni s podom.
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15. svibanj 2024 19:14
