<p><strong>2. Curtsy Lunge-desno:</strong> Dovedite desnu nogu ulijevo iza tog prednjeg stopala i stabilizirajte se u obje noge. Sići u vrtlog ležišta. Otvorite kroz bokove i koljena i stisnite glutene da biste se vratili na vrh. Trebali biste to osjetiti u lijevom četveronoškom. Držite bokove što otvorene, a na vrhu zatvorite rebra. Što dublje ulaziš u ležište, to će biti teže.</p> <p><em>Ponovite ove vježbe na lijevoj strani.</em></p> <p><strong>3. Plank ramena slavine: </strong>Dovedite bradu na prsa i prevrnite se na pod u položaj daske. Dovedite ramena od ušiju, povucite pete natrag i dođite do krune glave naprijed. Uzmite noge malo šire na prostirku i ostanite stabilni dok dodirnete suprotnu ruku na suprotno rame, stvarajući snažnu dijagonalu u cijelom tijelu. Držite svoju jezgru jakim i alternativnim rukama. Držite pomicanje što je moguće minimalno.</p> <p><strong>4. Bočni pank kukovi desno:</strong> Stvorite pete na prostirku dok se prelazite u bočnu dasku s desne strane. Umočite donji kuk gore i dolje, stisnuvši glute.</p> <p><strong>5. Navojni desnica igle:</strong> Preklopite gornju ruku ispod tijela i povucite je na drugu stranu prostirke, a zatim je povucite prema gore. Držite ramena dalje od ušiju i bokova dalje od poda.</p> <p><strong>6. Praznina:</strong> Lezite na prostirku sa strane tijela. Dovedite gornju ruku na vrh kuka i noge zajedno s poda, stisnuvši koljena zajedno. Čvrsto držite struk i podignite to gornje koljeno s koljena ispod, a zatim ga polako lebdite dolje. Dok udahnete, stisnite kroz glutene i stražnji dio zdjelice. Ako to ne možete osjetiti u gornjoj glute. Nastavite dizati kroz donju stranu struka.</p> <p><strong>7. Lift-desno za noge:</strong> Stisnite pete na vrhu i širite koljena. S podignutom gornjom nogom, spustite donju nogu i podignite gornju nogu gore -dolje, nikad ne dodirujući pod. Stisnite glutene i stražnji dio tijela.</p> <p><strong>8. U krugu nogu:</strong> Držite gornju nogu gore, pritisnite petu da biste pronašli više duljine na gornjem struku. Držite tu duljinu i zaokružite gornju nogu. Što je krug manji, to je lakši i veći je krug, to će biti izazovniji. Učinite pet krugova u jednom smjeru, a zatim pet obrnuto.</p> <p><strong>9. Modificirana bočna prazna ploča: </strong>Uvucite donju nogu dolje i uđite u modificiranu bočnu dasku, ramena od ušiju. Podignite gornju nogu i stisnite kroz dno tijela dok držite.</p> <p><em>Ponovite ove vježbe na lijevoj strani.</em></p> <p><strong>10. Puls mosta:</strong> Dođite na leđa, stopala ravna na podu, koljena savijena. Podignite ruke prema nebu, ramena od ušiju i gurnite bokove prema nebu. Provjerite jesu li vaši rebra i trbuh, a vi se bavite zdjelicom. Na vrhu mostova impulse dok stisnete glutene i zapalite potkoljenice.</p> <p><strong>11. Puls mosta s podizanjem pete:</strong> Držite bokove podignutim, pritisnite velike nožne prste na pod i podignite pete dok nastavljate raditi mostove impulsa.</p> <p><strong>12. Puls mosta s produžetkom:</strong> Držite se na vrhu na nožnim prstima, podignuti bokovi i dovedite ruke iznad sebe. Držite koljena stisnuvši se i pulsirajte bokove gore -dolje.</p> <p><strong>13. Curl za nožni prst:</strong> Dovedite ruke iza glave i podignite koljena u položaj stola. Udahnite dok se uvijate, držite ga tamo i dodirnite jedan nožni prst. Vratite tu nogu u stol i dodirnite suprotni nožni prst dolje. Alternativne strane.</p> <p><strong>14. Jednostruka noga:</strong> Uvijajte se, pružite ruke iza jednog bedra i ispružite se suprotnoj nozi od vas. Odvojite lopatice i držite laktove širokim i zamijenite noge dok škarate s jedne strane na drugu. Izdahnite za dva daha jednom nogom, a zatim prebacite. Držite prsa podignute i rebra se ugura.</p> <p><strong>15. ARM + produženje nogu:</strong> Dođite rukama prema nebu, ramena dolje i unesite noge u stol. Ostanite miran s nogama dok dosegnete vrhove prstiju do neba. Vaša suprotna ruka i suprotna noga produžit će se od srednje linije. Vratite ih, a zatim izmjenite drugu stranu i prebacite se.</p> <p><strong>16. Stinuti kralježnicu:</strong> stopala spuštaju se, ruke prema nebu. Udahnite, uvijajte se do zida ispred u. Zakrenite prema leđima s obje strane za brzo rastezanje leđa.</p> <p><strong>17. Push-up:</strong> Možete napraviti pune push-up, push-up s koljena ili iz četveronožnog položaja. Držite trbuh uvučen dok udišete, spuštajući se na pod, a zatim izdahnite da biste pritisnuli natrag. Pritisnite vrhove nogu na prostirku dok se gurate dolje i prema gore.</p> <p><strong>18. Daska:</strong> Uđite u položaj visoke daske, ruke ispod ramena, kralježnica neutralna, stopala zajedno. Zadržati i disati. 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