Mēs esam sakopojuši priekš tevīm labākos variantus, kuri ir efektīvi un viegli, kuri patiešām pataisīs tavu vēderu slaidu un skaistu.

Populāri fitness- blogeri Dženni Šugar un Emīlija Bibb lapaspusē popsugar demonstrē visefektīvākos vingrojumus, lai padarītu jūsu augumu slaidāku un tvirtāku, un visu to tu vari darīt mājas apstākļos. Vai nav forši?

1. Roku celšana aiz galvas 

5d11438cd3820ee3dd4065450ce837e5_fitted_740x700

Sākuma pozīcija: guļot uz muguras jāpaceļ kājas, salokot tos ceļos, lai būtu taisns lenķis. Rokās jāpaņem hantele kuru svars ir no 1 līdz 3 kg (atkarībā no jūsu sagatavošanās līmeņa) un iztiepiet rokas taisni uz augšu.

Izpilde: Lēnām nolaidiet rokas aiz galvas, nesaliecot tās! Mugurai obligāti ir jābūt cieši piespiestai pie grīdas, un kājām ir jāpaliek tādā pašā pozīcijā, kā no sākuma.

Jāatkarto 15 reizes.

2. Augšstilbu aizmugurējo muskuļu stiepšana un stiprināšana, vēdera preses, sēžamvietas un iegurņa pamatnes muskuļu stiprināšana

V4

Sākuma pozīcija: vienas kājas papēdis atrodas uz bumbas, otra kāja izstiepta augšup pret griestiem.
Vingrojums: atspiežoties ar pēdām pret bumbu, celiet uz augšu gurnus, lēnām – skriemeli pa skriemelim ceļot līdzi muguru līdz lāpstiņām. Tad tik pat lēni un uzmanīgi no lāpstiņām lieciet muguru atpakaļ pie grīdas.
Variants 1: kad gurni un mugura ir pacelti, ar papēža palīdzību mēģiniet pārvietot bumbu uz priekšu un atpakaļ.
Variants 2: nolieciet pacelto kāju aiz galvas tā, lai kāju pirksti skartu grīdu. Tad atkal paceliet kāju uz augšu atgriežot to sākuma pozīcijā.

 

 

 

3. Sānu stājas vingrojums

planks-plankings-vingrojums-46677225

Sākuma pozīcija: Apgulies uz sāniem, ar elkoni atbalsties uz grīdas un pacel ķermeņa vidusdaļu virs zemes. Pārliecinies, ka ķermenis atrodas taisnā līnijā un tas neveido līkumus vai arku. Otrai rokai, vajadzētu būt vai nu novietotai taisnā līnijā virs ķermeņa, vai arī paceltai gaisā.

Izpilde: Turi šo pozu 30-60 sekundes un atkārto 3-4 reizes gan ar labo, gan kreiso sānu.

4. Velosipēda vingrojums

vingrojumi-46247599

Sākuma pozīcija: Apgulies uz grīdas, rokas aiz galvas, nedaudz pacel ķermeņa augšējo daļu un kājas virs zemes. Saliec kreiso kāju 45° leņķī un mēģini pieskarties ar ceļgalu savam labās rokas elkonim un otrādi.

Izpilde: Atkārto procesu apmēram 12-16 reizes.

5. V veida vingorojums 

02

Sākuma pozīcija: Nogulies uz muguras. Cel sava ķermeņa augšdaļu un kājas vienlaicīgi 30° leņķī, tā lai veidotos V burts. Turi pozu 30-40 sekundes, uzturot to ar augšējo un apakšējo vēdera muskulatūru.

Izpilde: Sākotnēji atkārto vingrojumu 5-6 reizes un vēlāk palielini to līdz 10 reizēm vai vairāk.

6. Vingrojums ar bumbu (var arī kādu citu priekšmetu)

Iveta Jumite_bumba_2

Sākotnējā pozīcija: Nogulies uz muguras, rokas novieto nedaudz atstatus no sāniem ar uz augšu pavērstām plaukstām. Ievieto bumbu starp ceļiem vai pēdām (pēc izvēles) un liec ceļus uz vienu pusi, nepieskaroties grīdai. Noturi šo pozīciju dažas sekundes, pārliecinoties, ka pleci, rokas un vēders vidukļa rajonā joprojām stabili atrodas uz grīdas. Tad lēnām cel kājas atpakaļ, sākuma stāvoklī.

Izpilde: Atkārto šo pašu uz otru pusi. Dari to 4-5 reizes uz katru pusi.

7. Vingrojums ar gurniem

viduklis-vingrojums-fitness-sieviete-46437101

Sākotnējā pozīcija: Guļot uz muguras saliec kājās ceļos. Ar nelielu amplitūdu cel no grīdas gurnus, vienlaikus, ceļus it kā velkot nedaudz uz krūtīm.

Izpilde: Izpildi vingrojumu 5-6 reizes.

 

Saistītās tēmas:

Komentāri 19

Atbildēt

Jūsu e-pasta adrese netiks publicēta. Obligātie lauki ir atzīmēti kā *

Draugiem.lv pase
  • Dannynus saka:

    Fireboy And Watergirl 7 is the current game develop the series with the exact same name with several changes that will make the video game a lot more pleasurable.

  • superfighters saka:

    Superfighters https://superfighters.uk/ video game is a fighting game in which you play as a guy. All you require to do in the video game is to fight against your adversaries. The task of the entire components of the game is, naturally, to defeat your adversaries by shooting, stabbing, mashing, smashing, burning and blowing other mini personalities. Being a battling game, you need to contest and over throughout the game. When one group is beat, one more team will certainly look quickly to eliminate versus you. The game proceeds by doing this. It relatively has no end. Your opponents always approach, and that suggests you have to time to have a break.

  • supersmashflash saka:
    Jūsu komentārs gaida apstiprinājumu.

    Despite of the video game launch as great success continuation of Super Smash Flash, Super Smash Flash 2 is in fact boosted as well as developed as a completely new variation and independent to the initial version. Via a great deal of improvement and also update, Super Smash Flash 2 https://supersmashflash2.uk/ versions is presently launched up to v. 09b with perfect and more appealing features, aiding the gamers play in full-screen mode as well as have the ability to battle versus online challengers using a proprietary network system of McLeodGaming.

  • juegosfriv saka:
    Jūsu komentārs gaida apstiprinājumu.

    If you trying to find a solitary https://juegosfriv.games/ network source that caters for all your pc gaming needs, most definitely, there is no better option than Juegos Friv. Undoubtedly, you need to look for the on the internet network that may use you a huge collection of different friv games that are suitable for all your demands as best as it may be possible. A massive variety of different video games that are readily available online would certainly give you all the called for needs in the most effective possible fashion, pertaining to all your needs. This network using you a vast arsenal of jogos friv video games. Literally, you may locate juegos friv video games related to all kinds of video gaming tasks.

  • juegosfriv saka:
    Jūsu komentārs gaida apstiprinājumu.

    If you looking for a single https://juegosfriv.games/ network source that caters for all your gaming needs, most definitely, there is no better option than Juegos Friv. Clearly, you have to search for the on the internet network that might offer you a huge collection of different friv games that are suitable for all your needs as best as it may be possible. A big variety of different games that are readily available online would certainly give you all the needed demands in the most effective possible way, concerning all your demands. This network using you a wide toolbox of jogos friv games. Literally, you may locate juegos friv video games connected with all sorts of gaming tasks.

  • UnblockedGames76 saka:

    Unblocked Games https://unblocked76.games/ are the video games that can be played anywhere within school, office, and so on
    . There are numerous sites available on the web that allows people to play a few of the obstructed games easily. Utilizing these systems, a blocked games or site can be reachable and played anywhere in your functioning location.

  • UnoOnline saka:

    This on-line version of the prominent card video game UNO guarantees that you can now play your favored card video game whenever you desire! https://unoonline.games/ As you know, the goal is to get rid of your cards before your challengers do. When you have just one card left, don’t neglect to hit the UNO button! Uno is a registered trademark by Mattel. Do not forget to purchase the physical video game if you like this online version!

  • friv saka:
    Jūsu komentārs gaida apstiprinājumu.

    If you’re looking to play some automobile racing games, mathematics video games, food preparation games, or any kind of other kind of frivolous games, https://fr-iv.games/ is a location where you can discover numerous games to play online. Playing these video games is totally complimentary. Aside from FRIV, you might have a look at my recommended listing of web sites to play free games online on FRIV, HAZE (freeonlinegames), agame, etc
    friv

  • IsiahLurse saka:

    This is the perfect web site for anyone who wishes to understand this topic. You know a whole lot its almost hard to argue with you (not that I personally will need to…HaHa). You definitely put a brand new spin on a topic that’s been written about for decades. Excellent stuff, just great!
    https://qdobacoupons.us/

  • MichaelGat saka:
    Jūsu komentārs gaida apstiprinājumu.

    To retrieve your lulus discount code https://luluspromocode.us/: At checkout, please enter valid Lulus discount coupons into package supplied to retrieve your discount rate. Promotion codes are not instance sensitive as well as can be copied directly from this web page! Discount codes can not be integrated with any kind of other discount coupons, but might be applicable to currently discounted items. lulus promo code

youtube icon
Abonēt youtube