Beba Göttel

I ako je vikendom najteže trenirati, došlo je vreme da se još jednom osvrnem na svoje treninge i napišem par izmena koje slede tokom zime. Kako već znate trčanje napolju u toku zime je izbodljivo ali ja nisam pripadnik te grupe ljudi - spremne za takvo mučenje. Ja umesto toga, trčanje zamenjujem odlaskom u teretanu 4 do 5 puta nedeljno. Ishranu dopunjujem suplementima iz Protein.si radnje kao i sportsku opremu,kako bih se osećala moderno čak i tih sat vremena u teretani :) Uglavnom pijem njihove proteine i koristim ih pri spremanju različitih poslaltica pošto sam veliki ljubitelj slatkiša.

Glavno pitanje koje muči sve pripadnice lepšeg pola jeste "Da li će se nabildovati ako počnu da podižu velike težine?" te se većina njih odlučuje za bučice od 2 do 3kg i laganije vežbe. Ja svoje telo opterećujem velikim težinama jer se uz dobru ishranu telo ne povećava tj ne širi od ovakvog tipa vežbanja. Nedelje treninge koncipira mi personalni trener Milan Jovanović na čemu sam mu neizmerno zahvalna :) Te tako u toku nedelje imam par različitih treninga za naravno različite mišićne partije.

Najnaporniji su treninzi nogu dok su nešto lakši za ruke i ledja kada dodajem i malo trčanja na traci (svega 15ak minuta) . Danas sam na trčanju nosila svoje nove patike iz Amiclubwear radnje i zaista sam zadovoljna udobnošću kao i dizajnom :) A da li vi trenirate vikendom? :)

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bulgarian split squat - One of the best excises for butt, you are also going to target quadriceps and glutes (maximus) with the soleus and adductor magnus working to assist. I usualy start my workout rutine with this exercies. It activate my glutes and legs. The very important part is how you squat.

Stand with your back facing a standard bench or box of equal height. Reach one foot back and place the top of the foot on the box.
Lower your back knee down towards the ground by bending your front leg. When the front leg is parallel to the ground, push through the grounded foot to return to the top of the move.

Calf rises with dumbbell -

Very good exercise for your calf, can be done at your room. If you want lean, tone legs check down how to do it >>>

Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
As you inhale, go back to the starting position by slowly lowering the heels.

Jump squats -

Love this exercise! Regular squat are great, but this one you're definitely going to feel in your quads >>>

1. Stand with your feet shoulder-width apart.

2.Start by doing a regular squat, then engage your core and jump up explosively.

3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

That is all for today. Enjoy your Monday workout!

Hello dears,
I spoke before about opening a new chapter on this blog and dedicate it to FITNESS.
I'm not a fitness guru, put I can share my workouts with you, my meal plans and other things you want to know. From now on you can read my recipes, ask for any type of workouts you want to see me working and check if you are doing it correctly. I now took only a few photos of workouts which are useful for your stomach, and butt. Check these out and try them. Make your Brazilian butt with me.

U wore my GYM HERO leggings (Check them HERE)

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