Dolazak proleća, predstavlja za većinu crveni alarm za odlazak u teretanu i početak treninga. Vežbanje samo u sezoni koja najavljuje dolazak leta je apsolutno pogrešno, ne daje trajne rezultate a može dovesti i do nezgodnih povreda. Ipak, to je vreme kada su teretane prepune a vežbači fokusirani na što brže rezultate.
Iako nismo pobornici kampanjskog vežbanja, istraživali smo za vas najefikasnije fitness trikove koji će vas za najkraće vreme dovesti u formu.
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Verovatno niste ni primetili da ste nagomilali kilograme tokom zimskih meseci ali pokušaj da uletite u svoju prošlogodišnju prolećnu garderobu bez sumnje vam je objasnio da ste se ugojili.
Bez mnogo filozofije, kako biste skinuli kilograme neophodno je da se posvetite kardio treningu – sprave u teretani, grupni fitness programi bazirani na aerobnim aktivnostima ili trčanje.
Za šta god da se odličite bitno je da kardio aktivnost traje minimum 35minuta, jer prvih 25 minuta ulazite u aerobnu fazu, dok sagorevanje nastupa tek kasnije.
Veoma je bitno ako ste na traci da telo bude u pravilnom položaju. Nemojte okretati ili istezati vrat kako biste gledali televiziju, ili pričali sa osobom pored vas. Okretanje vrata dovodi telo u nepravilan položaj i može uzrokovati brojne povrede.
Pridržavanje za ručke kardio sprave i truckanje nogama su veoma česta pojava. Ukoliko vam tempo treninga ne odgovara, bolje je da usporite i prilagodite ga svojim trenutnim mogućnostima.
Ukoliko ste preblizu displeju trake verovatno da pokušavate da sprečite mogući pad, ali to vam neće pomoći da trčite pravilno. Držite se sredine sprave, uvek koristite sigurnosnu štipaljku, čak i kada ste sigurni da ste u treningu i osećate da vam je tempo lagan.
Ukoliko trčite ili brzo hodate sa opterećenjem, trudite se da stalno menjate visinu. Ako uvek trčite na istoj uzbrdici, aktiviraćete samo određenu grupu mišića, što vam nije cilj.
Ako ste već u teretani, nemojte vežbati da smirite savest nego da poboljšate kondiciju. Kod kardio treninga to znači da nećete šetati na traci jer niste krenuli na kafu sa prijateljicom, već ćete se potruditi da trening bude dovoljo intenzivan, kako biste se preznojili i sagoreli dovoljnu količinu kalorija.
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Zima vam nije ostavila višak kilograma ali čini vam se da su vam mišići mlitavi i da bi vam prijalo da ih malo oblikujete? Najbrži efekat postići ćete kružnim treningom koji obuhvata više mišićnih grupa i upotrebom tegova.
Za donji deo tela neizbežni su čučnjevi, iskorak,podizanje kukova sa opterećenjem… Zategnute devojke izgledaju vitko upravo zahvaljujući velikoj količini mišića.
Za zategnute ruke neophodno je da u trening ubacite podizanje bučica, bench press, sklekove, triceps opružanje u pretklonu i da težine kojima izvodite vežbe polako povećavate.
Ukoliko želite brze rezultate bar mesec dana morate biti disciplinovani. Ishrana takođe igra važnu ulogu u oblikovanju tela, a najbolje bi bilo da pronađete adekvatan režim ishrane i trudite se da jedete svaki dan u isto vreme. Na nedeljnom nivou vežbajte barem tri puta, a obavezno je da nakon svakog treninga uradite set vežbi istezanja kako bi sprečili povrede.
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