VAJE ZA POPOLNO POSTAVO KAR DOMA

 VAJE ZA POPOLNO POSTAVO KAR DOMA
Deli:

Če ste vi ena izmed tistih oseb, ki želijo telovaditi in narediti nekaj za svoje zdravje in telo, vendar nimajo veliko časa in ne želijo v fitnes, je naslednji članek pravšnji za vas. Na video povezavah bodo prikazane različne vaje, ki jih priporočamo. Vaje ne bodo dolge in če se vam bo zdelo, da vam je 15 minutna vaja prekratka, jo lahko večkrat ponovite. Ni potrebno narediti vseh vaj, ki bodo v prispevku v istem dnevu, priporočljivo je, da si izberete skupino mišic, ki jo želite tisti dan delati (npr. roke, noge, trebušne mišice) in naslednji dan, delate za drugo skupino, da daste mišicam možnost regeneracije.

1. NOGE

Začnimo z nogami. 

Na prvem videu so prikazane vaje znane manekenke Romee Strijd z njenim trenerjem. Vaje so dolge 15 minut in jih lahko izvajate brez kakršnekoli opreme. Priporočljiva je edino blazina ali druga podloga, na kateri sedite ali ležite med izvajanjem vaj na tleh.

Naslednje vaje so od znane youtuberke Gabrielle Whited. Vaje so kratke vendar intenzivne, zato priporočamo, da jih opravite večkrat. Video se osredotoča na notranjo stran nog.

Še en video znane youtuberke Emi Wong, ki ima na youtubu več ko 10 milijonov ogledov!

2. ZADNJICA

Naslednje so vaje za zadnjico. To vrsto mišic uvrščamo v svojo kategorijo, saj je pomembno, da se jim dovolj posvetimo za njihovo učvrstitev.

Prvi video je ponovno od Gabrielle Whited. Je kratek, vendar efektiven. Pri tej vaji priporočamo, da si na trebuh date utež, če jo imate. Kilograme izberite sami, glede na vašo pripravljenost.

Naslednji video ima na youtubu že preko 21 milijonov ogledov. Naložila ga je znana fitnes youtuberka Pamela Reif.

3. TREBUŠNE MIŠICE

Tudi trebušne mišice je potrebno trenirati za manjši obseg pasu, vendar te pridejo najbolj izraza če imamo pravilno dieto. Trebušne mišice so sestavljene iz zgornjih, spodnjih in stranskih (obliques) trebušnih mišic. Priporočljivo je, da obdelate vse.

Naprej je zbranih nekaj videov, ki jih priporočamo.

4. ROKE

Tudi roke je pomembno da imamo čvrste in močne. Marsikdo si misli, da je težko izvajati vaje za roke brez uteži, vendar temu ni tako. Če ste ženska in se izogibate vaj za roke, ker vas je strah, da bi izgledale preveč moško in “nabito”, je vaš strah odveč. Zelo težko je za žensko priti do tega stanja. Roke se vam bodo le lepo izoblikovale in zgubili boste maščobo na njih.

Zbranih je nekaj vaj tako za ženske kot moške.

5. PRSNE MIŠICE

Ne smemo pozabiti tudi na prsne mišice. Zbrana sta dva videa, ki jih priporočamo za to mišično skupino.

6. HRBET

Ne smemo pozabiti na hrbtne mišice tako moški, kot ženske, Zbrana sta dva videa, ki obdelata celoten hrbet in to brez kakršnekoli opreme!

7. RAMENA

Na ramena se ponavadi bolj osredotočajo moški, vendar jih ženske nebi smele zanemarjati. Mnogo se jih boji, da bodo imele preveč široka in moška ramena, vendar temu ni tako. Močne rame na ženskah vam bodo dale obliko peščene ure, ki pa je pri ženskah zelo zaželjena.

8. CARDIO

Če želite izgubiti maščobo, seveda ne smete pozabiti na cardio. Izberite si cardio, ki ga radi počnete (npr. tek, hoja v hrib, kolesarjenje) ali sledite kateremu od naslednjih videov. Največ maščobe porabijo hiit vaje, kar pomeni da 30 sekund opravljate vajo na vso moč in nato 30 sekund počivate. Lahko tudi v drugačnem razmerju (20 sekund na vso moč in 40 sekund počitka). To je lahko naprimer hiter šprint in nato počasna hoja. To ponavljajte 10-20 minut oziroma koliko lahko. 

Ne pozabite raztegnit svojih mišic po vsakem treningu, saj vas bodo na ta način manj bolele naslednji dan in date jim lažjo možnost regeneracije.

Ne pozabite tudi na prehrano. Pomembno je da se zdravo in raznovrstno prehranjujete in da zaužijete veliko beljakovin, ki jih mišice potrebujejo za rast. To pa ne pomeni, da morajo beljakovine biti nujno živalskega izvora, veliko jih je tudi zelenjavnega izvora.

Če ne boste imeli pravilne prehrane, ne boste dosegli želenega rezultata samo z vajami, ne glede na to kako pogosto in intenzivno boste jih izvajali. Prav tako ne boste imeli utrjenega telesa brez vaje, zato poskušajte poiskati vaje in prehrano, ki vam najbolj odgovarja in je dobra za vaše telo.

Preberite tudi:

Hujšanje na pravilen način

Vir posnetkov: youtube

Deli:

Malina

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