Pripremite se za upalu mišića jer pronašli smo savršene vježbe za noge i stražnjicu

28.06.2020.

Odlične instagram vježbe za sezonu golih nogu

Htjeli mi to sebi priznati ili ne, sezona golih nogu je iza ugla. Osim što smo si dali zadatak osvježiti ormar proljetnim odjevnim komadima, na svoju „to do“ listu svakako moramo ubaciti i nekoliko efektivnih vježbi za vretenaste i zategnute noge te čvrstu stražnjicu. S obzirom da je vikend ispred nas savršena prilika za tjelesne aktivnosti koja ne samo da nam pomaže isklesati tijelo nego je bitna i kod podizanja imuniteta koji je i te kako važan u borbi s virusima i prehladom koje vladaju.

 

Sva sreća na instagramu i fitness influencerima diljem svijeta koji su bili vrijedni i izbacili ne samo hrpu fotografija svojih savršenih figura nego su nas počastili i video sadržajem vježbi koje bi trebali ubaciti u svoj raspored treninga. Bilo da idete u teretanu ili vježbate kod kuće dobro proučite njihove treninge i u sezonu proljetnih haljina uđite spremne!

 

 Vježbe s bučicama za noge uz Whitney Simmons



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AHHHHH first workout vid in my range in one of my favorite colors… hehe HOT FIRE PINK here’s a COMPLETE leg and boooooty workout using only dumbbells. Let’s get it 1️⃣ 3 sets of 12 | dumbbell 1 & 1/2 sumo squat my fave squat variation 2️⃣ superset | 3 sets 15 sumo ski squat into 15 jumping sumo squats WOWZA 3️⃣ 3 sets of 10 | walking open stance lunges…. quad killerrrr 4️⃣ 3 sets of 10-12 | single leg RDL into RDL … back into single leg RDL on the other side!! I count each single leg RDL 5️⃣ superset | 3 sets of 10 b-stance glute bridge each side into heels elevated glute bridge. Feel free to use a bench of box instead of a dumbbell for this Wearing… @gymshark x @whitneyysimmons sports bra and leggings in HOT FIRE PINK… more and more info coming sooooooon hehe #gymsharkxwhitneysimmons song is is Trust Issues by @astridsofficial #legday #legworkout #dumbbellworkout #bootyworkout #bootybuilding

A post shared by Whitney Simmons (@whitneyysimmons) on

 

Vježbe za donji dio tijela uz Meggan Grubb

 

Vježbe za noge i stražnjicu uz Sarah Bowmar 



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My ultimate travel tip If you know you’re going to be traveling with limited / no gym access- plan your workouts ahead of time. Lemme give you an example. We will be in NYC the following three days. We have stayed at this hotel before so I know what’s at (and not at) the hotel gym. So I shifted my days around to lift back yesterday and glutes today because then I’ll be able to lift triceps, shoulders, and biceps while we are traveling. All muscles I can hit using minimal equipment and/or just dumbbells or just a cable machine. Will they be my best workouts ever? Nope. Will I feel better after lifting and enjoy my time more? Yup. There doesn’t need to be this overly strict workout plan to where you can only lift legs on a certain day or ELSE YOU WILL NEVET MAKE GAINS EVER. Allowing yourself to be lenient with our fast paced lives is how this whole fitness thing because a lifestyle and not your whole life – Booty day- 4 sets of 20 of each then move on to the next exercise Video 1: kickbacks Video 2: abductors Video 3: narrow hip thrusts Video 4: band hamstring curls- using x light back from bowmarnutrution.com – Enjoy y’all!

A post shared by SARAH BOWMAR, MBA, CPT (@sarah_bowmar) on

  

Bodyweight vježbe za noge uz Kaylu Itsines

 

Vježbe pomoću Smith mašine za donji dio tijela uz Linn Lowes



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SOS ⚠️ SOLID LOWER BODY DAY I’m not joking. This session had me sore for 3 days straight! Must tryyyy for badasses ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ STEP LUNGE 4×12. Don’t use your resting leg to push off from the floor. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ LUNGE SQUAT 4×12 Killer! Lungs and squat. Change leg for next set! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ GOOD MORNINGS 3×15. Try to step under the bar so the weight is just above your hips before bending down. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ SS THRUST – SPLIT SQUAT 6×10 Hip thrusts and as many split squat you can do right after! Change leg for next set. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Song: Juice Wrld – Armed & Dangerous

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Trening za cijeli donji dio tijela uz Victoriu Grimes

Piše: Aleksandra Milinković

Fotografije: Instagram

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