<h2>Isprobajte ovih 5 nakon trčanja koji će vas ohladiti nakon kilometara truda.</h2> <p><strong>1. Sjedeći leptir</strong>: Sjednite na zemlju i sastavite potplate ispred sebe tako da vaše noge formiraju dijamantni oblik. Sjednite visoko, zgrabite se za gležnjeve i nastavite naprijed i sklonite se naprijed (ako možete držati leđa ravna). "Ovaj je sjajan jer proteže vaša unutarnja bedra, a za mene sam sklon da se stvarno čvrsto ne samo u svojim potkolenicima, već i u svojim unutarnjim bodama-posebno nakon što trčim", kaže Copeland.</p> <p><strong>2. Poza sjedećih drveta:</strong> Iz vašeg dijamantskog oblika, dovedite potplat lijevog nogu na unutarnje desno bedro i ispružite desnu nogu ravno. Udarite bokove prema desnoj nozi i dođite desnu ruku desnom nogom. Držite leđa ravno dok to radite i odmarajte lijevu ruku na zemlji. Ponovite na suprotnoj strani.</p> <p><strong>3. Quad rastezanje: </strong>Još uvijek sjede na zemlji, izvadite noge ravno ispred sebe i savijte desnu nogu tako da potkoljenica leži uz potkoljenicu. Vaše stopalo treba savijati. Ako se osjećate kao da vam treba malo više istezanja, nastavite i polako spustite tijelo dolje na pod, gurajući repnu kost ispod kao i vi. Ponovite na suprotnoj strani.</p> <p><strong>4. Sjedeći kralježnica</strong>: Proširiti obje noge ispred vas. Dovedite desnu nogu na vanjsku stranu lijevog koljena. Uvijte torzo udesno, počevši od jezgre i zakačite lijevi lakat ispred desnog koljena. Dovedite desnu ruku na pod iza sebe i lagano uvijajte prsa s desne strane. Ponovite na suprotnoj strani.</p> <p><strong>5. Pas prema dolje s nogama protezao se: </strong>Prevrnite se na trbuh i gurnite natrag u psa okrenutog prema dolje. Savijte jedno koljeno dok drugu nogu držite ravno, a zatim se prebacite iznova i iznova. "Ako radite puno eksplozivnih poslova ili rada, vaše će teladi biti prva stvari koje se zategnu", kaže Copeland. 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