Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Look up keyword or section
Like this
19Activity
0 of .
Results for:
No results containing your search query
P. 1
SVE o vježbanju - vježbe, utezi, lopta

SVE o vježbanju - vježbe, utezi, lopta

Ratings: (0)|Views: 475|Likes:
Published by mmmlll9
all I gathered about exercising
all I gathered about exercising

More info:

Published by: mmmlll9 on Jun 12, 2010
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as DOC, PDF, TXT or read online from Scribd
See more
See less

07/30/2013

pdf

text

original

 
Sadržaj:
I. CARDIO VJEŽBE ...................................................................................................................................... 3A. Low Impact Exercise ............................................................................................................................. 31. Low-Impact Cardio Blast ....................................................................................................................5B. Endurance Workout ............................................................................................................................... 7C. Cardio Blast ...........................................................................................................................................8D. Top 10 Cardio Exercises ...................................................................................................................... 10II. STRETCHING ......................................................................................................................................... 13A. Lower body stretch .............................................................................................................................. 13B. Seated Stretch for the Back, Neck & Shoulders .................................................................................. 15C. Total Body Stretch ............................................................................................................................... 16D. Stretch with Resistance Bands ............................................................................................................ 17If you’re bored: ..................................................................................................................................... 19III. RUNNING PROGRAM ........................................................................................................................ 20IV. STRENGHT TRAINING FOR BEGINNERS .......................................................................................21A. The First Six Weeks - Program ............................................................................................................21B. Total Body Strength for Beginners ...................................................................................................... 22How to Begin ....................................................................................................................................... 24C. Weight Training ................................................................................................................................... 251. Full Body Workout ........................................................................................................................... 282. Total Core Workout ......................................................................................................................... 283. Office Exercise ................................................................................................................................. 304. 30 Minute Compound Workout ....................................................................................................... 315. Full Body Workout (at Home) ........................................................................................................356. Total Body Workout with Gliding Discs (bučice) ............................................................................377. Exercise - No Weight Workout ........................................................................................................ 398. No Equipment Workout ...................................................................................................................419. Circuit Training ................................................................................................................................43A. ABS ......................................................................................................................................................451. Abs and Back .................................................................................................................................... 452. Beginner Abs & Back ....................................................................................................................... 463. Exercises for Your Abs .....................................................................................................................484. Ab and Core Progression .................................................................................................................. 495. Yoga & Pilates for Abs ..................................................................................................................... 516. Dynamic Abs ................................................................................................................................... 527. How To Do a Perfect Abdominal Crunch ........................................................................................ 548. Top 5 Ab Exercises ...........................................................................................................................54B. BUTT, HIPPS AND TIGHS ................................................................................................................ 561. Butts & Guts ..................................................................................................................................... 562. Squat Exercises ................................................................................................................................. 583. Exercise Hips, Butt and Thighs ........................................................................................................ 594. Top 10 Butt Exercises .......................................................................................................................615. Your Butt Workout .......................................................................................................................... 65C. LEGS ....................................................................................................................................................661. Basic Lower Body Exercises ............................................................................................................ 66D. UPPER BODY .....................................................................................................................................681. Back Exercises - Lats and Mid-Back ................................................................................................682. Exercises for Your Biceps ................................................................................................................ 693. Exercises for Your Chest .................................................................................................................. 704. Exercises for Your Triceps ............................................................................................................... 715. Shoulder Exercises ............................................................................................................................721
 
I. CARDIO VJEŽBE
- walking, running, bycicle
Start with 2 or 3 days of your chosen activity with a rest day between workouts.
Begin with a 5-10 minute warm up of light cardio andstretchthe muscles you'lluse during your workout
Increase your pace and intensity to slightly harder than comfortable and exerciseas long as you can. Begin where you ARE, not where you want to be. You mayonly be able to exercise for a few minutes at a time, but that will changequickly if you're consistent.
End each workout with a 5-minute cool down of light cardio and stretch themuscles you've worked to help keep your muscles flexible and reduce yourchances of injury.
Each week, increase your workout time by a few minutes until you can workcontinuously for 30 minutes a session.
Don't worry about distance or pace. For the first few weeks, focus on enduranceand conditioning. You have plenty of time to work on your speed and distance!
After 6 or more weeks, change your routine by adding another day of exercise,increasing your pace/intensity, adding a new activity and/or increasing theamount of time you exercise
Make sure you have quality shoes for your chosen activity.
Start slowly. Doing too much too soon can lead to injuries and misery.
 Try new activities. Doing the same thing can lead toplateaus,boredomand injuries.Variety will keep your body and your mind challenged, so after the initialconditioning period (about 6 weeks of consistent workouts), vary your workoutintensity and time. Each week, do a long, slow workout--45-60 minutes at the lowerend of your THR and one short one--20-30 minutes at the higher end of your THR. Your other workouts can be between 30-45 minutes, in the middle of your THR.(Target Rate Heart)
A. Low Impact Exercise
- Walking
 Walking is by far the most popular low impact exercise, but in order to get yourheart rate up there are some things you may need to do.
Walk faster
. One mistake we often make is walking too slowly to get theheart rate up. Wendy, About's Walking Guide, offers a great tutorial forHow toWalk Faster. Picking up the pace can help you up the intensity of yourworkouts.
3

Activity (19)

You've already reviewed this. Edit your review.
1 thousand reads
1 hundred reads
prince1900 liked this
prince1900 liked this
Alice Renacco liked this
lipdan liked this
interactiveiii liked this
lipdan liked this
auqaab liked this

You're Reading a Free Preview

Download
scribd
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->