Kada govorimo vježbanu i o učvršćivanju tijela u predjelu trbuha, vježbe na koje odmah pomislimo  su trbušnjaci. Kako bi oni bili uspješni i kako bi dali rezultate koje želimo, važno je njihovo pravilno izvođenje.

Pronašli smo nekoliko vrhunskih trenera koji će vam pokazati korak i vježbu posebno. Ove vježbe volimo jer ih možemo izvoditi bilo gdje i bez dodatne opreme. Prije svega odaberite onu vježbu koja vam najbolje odgovara, a vi možete promijeniti trajanje i odraditi duži trening ili brzi visoko intenzitetni trening ovisno o vašoj dnevnoj aktivnosti i slobodnom vremenu.

U nastavku pogledajte video tutorijale koje smo vam pripremili za stvaranje svog plana i programa treninga za trbušne mišiće.

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BEGINNER AT-HOME ABS! 💪 After having Arna I had to completely restart my fitness journey. Because I had been active my whole life, I never fully understood what it was like to be a beginner. This is when I created #BBGbeginner weeks, which include lower-intensity exercises and are now included in all my BBG programs. ⠀⠀⠀⠀⠀ So, for my #BBGbeginner ladies who want to get their @SWEAT on at home, in your backyard, or in a park, this ab workout is PERFECT for you! ⠀⠀⠀⠀⠀ ✅ X Crunch – 20 reps (10 per side) ✅ Heel Tap – 20 reps (10 per side) ✅ Bent-Leg Raise – 20 reps (10 per side) ✅ Hover to Plank – 10 reps ✅ Side Plank – 40 sec (20 sec per side) ⠀⠀⠀⠀⠀ Complete 2 laps! 🙌 ⠀⠀⠀⠀⠀ The best thing about this workout is you can do it ANYWHERE! Working out from home is a great way to start your fitness journey, and to build up your confidence. Download SWEAT and get started today! 💪 ⠀⠀⠀⠀⠀ www.kaylaitsines.com/BBGZeroEquipment ⠀⠀⠀⠀⠀ #BBG #BBGZeroEquipment #beginnerabsworkout

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Here’s a killer upper body + core session that will engage everything from the waist up 😝⠀ ⠀⠀ I usually train my upper body solely with gymnastics and calisthenics style movements, and this is the style of work I do with a few variations to make it super accessible whatever training you’re used to ❤️⠀ ⠀⠀ Remember to save and share with your training buddy, and let’s go through the workout:⠀ ⠀⠀ 💪 Rotational wall slams (3 x 12 per side): we’re exploding through the rotation and putting out as much force as you can maintain ⚡️ No soft wall taps here 🤪🙅‍♀️⠀ ⠀⠀ 💪 Russian bicycle twists (4 x 16): not just going as fast as you can, but controlling everything through all the movement⠀ ⠀⠀ 💪 Lateral bear crawl (4 x 20s): slightly bent arms and a super tight core throughout with a relaxed neck is perfect 🙏⠀ ⠀⠀ 💪 Over-under chin ups (4 x 8): use assistance just like I demonstrate in the clip if you need it, but if you’re still building the strength there then some lat pull downs at 4 x 5 reps is a great swap⠀ ⠀⠀ 💪 Unilateral dumbbell push press (3 x 8 per side): we’re assisting the shoulders / arms with some power coming from the hip flexors, glutes, quads and spinal erectors which run right up the centre of the back. Start super light like I’m doing here and you go girl⠀ ⠀⠀ 💪 TRX pikes (3 x 8): you can adjust the intensity of the move to how far you pike in ☺️ Just bring the legs in a little if that’s all you’ve got at the moment, and you’ll be a pro in no time⠀ ⠀⠀ Enjoy it and love ya!⠀ ⠀⠀ @parkviewhealthclubs

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Moglo bi vas zanimati: 3 recepta za smothie za energične hladne dane

 

Tekst:  Slowage365.hr