Intenzivan trening za trbušne mišiće bez rekvizita 4 (HIT Abs, no equipment 4)

Описание: ’’HIT Abs’’ je 15-ominutni trening mišićne izdržljivosti za trbušni zid. Mišići trbuha su naizmenično po minut aktivirani kroz dve uloge: pokretačku i stabilizacionu. Trbušni mišići omogućavaju stabilizaciju trupa pri mnogim složenim kretnjama, ali i sami izvode pokrete vezane za fleksiju kičmenog stuba, bočna pregibanja i zasuke trupa.

Nivo 1: raditi po 30 sec svaku vežbu, pa odmarati 30 sec. Za vežbe koje zahtevaju aktivaciju jedne strane tela, raditi 15 sec, pa odmarati 15 sec, X2.
Nivo 2: raditi po 45 sec svaku vežbu, pa odmarati 15 sec. Za vežbe koje zahtevaju aktivaciju jedne strane tela, raditi 20 sec, pa odmarati 10 sec, X2.
Nivo 3: raditi bez pauze. 👊

Trening je potrebno prilagoditi sopstvenom ritmu u zavisnosti od utreniranosti:

-smanjiti/povećati brzinu izvođenja
-dozvoljavati sebi manje ili veće pauze u toku izvođenja vežbi
-dozvoljavati sebi jednominutne pauze pauziranjem videa nakon svake treće ili četvrte vežbe
-adaptirati vežbu da bude lakša za izvođenje

''HIT Abs'' is a 15-min training of muscular endurance for the abdominal muscles. This muscle group is activated either as a primary contractor of the movement, or as a trunk stabilizer, comprising of one minute for each type of contraction throughout the whole 15-min session.

Level 1: do each exercise for 30 sec, and then rest for 30 seconds. For the exercises that activate one side of the body, do 15 sec, rest 15 sec, then do the other side 15 sec, and again rest 15 sec.
Level 2: do each exercise for 45 sec, and then rest for 15 sec. For the exercises that activate one side of the body, do 20 sec, rest 10 sec, then do the other side 20 sec, rest 10 sec.
Level 3: complete the whole training without break. 👊

Adapt the training according to the fitness level:

-increase/decrease the speed
-provide yourself a break during the exercises when needed
-provide yourself a one minute break by pausing the video after each third or fourth exercise
-adapt the exercise to lower the intensity