naily.fit

Cel: redukcja

  • 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…

  • 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…

  • Burpees

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

  • Wspinaczka (mountain climbers)

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    Starting position: Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart. Steps: Move one knee toward the center of your body, towards your elbows, keeping the other leg extended. In a quick…

  • Wykroki

    Wykroki

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    Starting position: Stand with back straight. Steps: Take a large step forward with your left leg. Bring your pelvis down until you almost touch the floor with your right knee. Bring your pelvis back up. Return to the starting position by stepping back. Repeat, switching legs each time.