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Džen Selter

Kažu da ona ima guzu kakvu sanjaju mnoge žene, a dobra vest je što vežbe koje redovno radi možemo i svi mi, i to bez ikakve opreme.

Amerikanku Džen Selter (24), lepoticu koja vežba od svoje 15. godine, na Instagramu prati više od 12 miliona ljudi.

Savršenu pozadinu, kako kaže, ima zahvaljujući kombinaciji intenzivnih treninga i dobre genetike.

A za sve su najzaslužniji najobičniji čučnjevi. Naravno, za vežbanje gluteusa primarna vežba je čučanj, s tim da Džen, koja je fitnes model, ovu vežbu izvodi u više varijacija.

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As many gyms are still closed or for those who never had a gym membership, I repeat you don’t need a gym to get fit! From my own personal experience – I can tell you, it can be done!   What do you need to start? That is the best part –you really don’t need anything but yourself and a mental commitment.   1. Establish a routine. Figure out what time works best for you. Morning? Evening? Once you establish a time, commit to work out at that time.  2. Find a space. a) Get outdoors! Go for a jog or walk outside! It is a simple way to burn calories and improve your endurance.  b) Anywhere – living room, bedroom, hotel room, office or garage. You can do simple work outs in any space just double your body size!  3. Follow a workout program to keep you accountable  4. Add strength. If bodyweight is not challenging enough you can add strength into your workouts without investing in equipment. Use what is around you such as canned food, textbooks, or gallons of milk/water. All can be used as hand weights to increase the level of work you do.  5. Find a workout buddy online ( my private Facebook group is the perfect place for this, dm me to join )  It will help keep you motivated and more committed. You can use a fitness app too! There are several options that can help keep track of your fitness level and your calorie intake! (  I personally don’t track my calories or that would drive me crazy, you know I am all about listening to your body)  You have what it takes – it is all about a positive mindset and making it happen. Make the commitment and you will begin to feel better inside and out 🙂 I am also always here if you need someone to talk to or an extra push of motivation!!  

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Za vežbanje koje ona preporučuje nije potrebna nikakva oprema, ali ako želite da povećate opterećenje, možete koristiti tegiće.

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If you’ve been unmotivated lately and skipping workouts, I’m here to assure you that you are not alone (trust me) After skipping a few days and finally getting a little sweat in, I remembered how good I felt afterwards! ⁣ ⁣As our time stuck home continues and the days and weeks feel longer, mental health should always be a priority. ⁣ ⁣ ⁣Instead of comparing your workout routine to others’ and always emphasizing appearance-based results, try flipping that switch and re-routing your mind to see working out as an investment in your own health and well being.⁣ ⁣ ⁣Exercise doesn’t have to be a chore. Whether it’s doing a quick power workout or taking a quick socially distanced lap around the block, moving your body has been proven to release endorphins that can quickly brighten your mood and provide a mental refresh! ⁣ ⁣ ⁣Who wants to give working out for the mind a shot with me this week?🙋🏻‍♀️⁣ Link in my bio for all of my programs 💪🏼

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