<p><strong>Bočna daska s desnom liftom za noge:</strong> Uđite na podlakticu, čineći je paralelno s prednjim dijelom prostirke. Stavite noge dok svoje tijelo stavljate u ravnu liniju, stavite noge i podignite gornju ruku do kraja gore. Jednom kada ste stabilni, držite svoju jezgru angažiranu dok dižete gornju nogu gore -dolje. Provjerite da li se ne probijate u donji kuk i držite bokove potpuno složene. Ako je podizanje nogu previše, možete napraviti izometrijsko držanje u bočnoj dasci. Za dodatni intenzitet, možete držati težinu u gornjoj ruci.</p> <p><em>Prebacite se na bočnu dasku s druge strane. </em></p> <p><strong>Flutter Kick:</strong> Ležeći na leđima, stavite ruke iza glave i podignite noge s zemlje. Držite donji Abs povezani, a zatim obje noge jedna za drugom podignite prema nebu. Ako osjetite luk u donjem dijelu leđa, možete ponijeti ruke ispod glutena. Držite vrat.</p> <p><strong>Daska podlaktice + strana </strong><strong>korak</strong>: Uđite na podlaktice u dasku podlaktice, laktovi ispod ramena i natrag ravno. Dodirnite desnu nogu udesno, unesite je, a zatim dodirnite lijevu nogu i prebacite se. Provjerite nisu li kukovi previsoki ili niski, a dodatni pritisak ostavite od donjeg dijela leđa.</p> <p><strong>Ponderirano drva desno:</strong> U sjedećem položaju s nogama ispred sebe, zgrabite bučicu i uvijajte se na desni kuk, a zatim ga eksplodirajte na lijevu stranu na dijagonalu. Držite abs uvučen i polako spustite težinu, a zatim eksplodirajte natrag. Ako je težina previše intenzivna, možete vježbati bez nje.</p> <p><em>Prebacite strane, radeći ponderirano sjeckanje od drva s lijeve strane. Zatim prođite kroz cijeli ciklus još dva puta. </em></p> <p><strong>Isprobajte i ovaj trening za trkač koji će vam izgorjeti glutene za samo 10 minuta. 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