naily.fit

Cel: dom

  • Deska (plank)

    Deska (plank)

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    Get into a position on the floor supporting your weight on your forearms and toes. Arms are bent and directly below the shoulder. Keep your body straight at all times and hold this position as long as possible. To increase difficulty an arm or leg can be raised while performing this exercise.

  • Skłony tułowia (sit-upy)

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    Sit on a mat, your calves are resting on a bench, the knees make a right angle. Hold your hands behind your neck. Go now up with a rolling movement of your back, you should feel how the individual vertebrae lose contact with the mat. At the highest point, contract your abs as much as…

  • Przysiady

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    Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart. Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement.…

  • Przysiad przy ścianie

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    Find a nice flat piece of wall and stand with your back leaning against the wall. Slowly slide down the wall while moving your feet away from it, until your thighs are parallel to the ground and both your knees and your hips are bent at a 90° angle. Cross your arms in front of…

  • Naprzemienne uginanie młotkowe

    Naprzemienne uginanie młotkowe

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    Stand with your knees slightly bent and your back straight. Hold a dumbbell in each hand, using a neutral grip at your sides.

  • Mostek biodrowy

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    Lie on you back with your hips and knees flexed, feet on the ground. From this position, raise your butt off of the ground to a height where your body makes a straight line from your knees to your shoulders. To make the exercise more intense, you can add weight by letting a barbell rest…

  • Brzuszki

    Brzuszki

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    Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling…

  • Rosyjski skręt (Russian twist)

    Rosyjski skręt (Russian twist)

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    Hold a dumbbell, barbell weight or something else that is heavy with both hands, but make sure it is not too heavy and you are able to keep in form. Lean back to a 45-degree angle from the floor. For an extra challenge, lift your feet off the floor. Rotate your arms to one side…

  • Pajacyki

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    A jumping jack or star jump, also called side-straddle hop in the US military, is a physical jumping exercise performed by jumping to a position with the legs spread wide and the hands going overhead, sometimes in a clap, and then returning to a position with the feet together and the arms at the sides

  • Burpees

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    Jump, lay down on your chest, do a pushup then jump, repeat