08:06 / E Mërkurë, 02 Maj 2018 / indeksADMonline

Ushtrime për të hequr qafe muskujt e ngurtë në 20 minuta

Mëngjesi mirë nis kur bëhen stërvitje për muskujt e kraharorit dhe gjoksit.

Mos harroni se trajnimi i tyre është efektiv vetëm kur kombinohet me dietë të shëndetshme dhe aktivitete kardio!

Kryeni këtë stërvitje 2 ose 3 herë në javë, shkruan Bright Side, transmeton Indeksonline.

Young woman with jumping rope in her hand.
Step by step instructions for arms: Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. (A) Extend your left arm across your body until the weight is in line with your right shoulder. (B) Repeat with the right arm. (C)
Step by step instructions: Lie on your back with your arms over your chest and knees bend at a 90-degree, holding a pair of dumbbells. (A) Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor (B).
Step by step instructions: Stand up and hold the barbell with your hands in front of your thighs, hands at a medium-grip position, palms facing backwards. (A) Raise the barbell until it reaches the top of your chest and lower it back down slowly. (B)
Stability ball exercise. Studio shot over white.
Come into plank position with your arms and legs straight, shoulders above the wrists. (A) Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. (B)
Step by step instruction: Stand with feet shoulder-width apart, hands in front, cross right leg behind body and to the left so that inner thighs touch, bend left knee 90 degrees, toes pointing forward. (A) Keep right leg out to the side as straight as you can without shifting your hips; keep left leg straight and knee soft. (B)
Step by step instruction for abs: Start in a plank position with hands and feet hip-width apart, abs engaged. (A) Pivoting onto sides of feet, turn body to the left, reaching left arm over shoulder, palm facing forward, into a side plank. Hold for 1 count. (B) Return to starting position. Continue, alternating sides each rep. Pivoting onto sides of feet, turn body to the right, reaching right arm over shoulder, palm facing forward, into a side plank. (C)
Step by step instructions: Lie face down on the floor, with your arms and legs extended, so your body forms a straight line. (A) Keeping your head and neck in a neutral position, simultaneously lift your arms and legs up toward the ceiling to form a gentle curve with your body. (B)
Sit on an exercise ball, lean back and walk your feet out so the ball is now underneath your spine. Keep your knees bent and your feet hip distance apart for stability. Slowly walk your feet away from you to straighten your legs. Extend your arms overhead to increase the stretch.

 

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