<p><strong>2. Tricep Kickback-Left: </strong>Spustite jednu težinu i posadite ruke na zemlju u položaju stola. Podignite lijevi lakat gore, stisnite taj tricep i ispružite ruku ravno u lakat. Zaštitite donji dio leđa i držite pogled očiju ravno prema dolje i držite lakat blizu rebra. Povucite ramena od ušiju kako biste oslobodili napetost i ostali spori. Za dodatni izazov, držite se na vrhu i dodajte puls. Učinite cijeli raspon pokreta za jednu minutu.</p> <p><strong>3. Tricep povratak-desno:</strong> U položaju tablete podignite desni lakat i stisnite lakat dok ispružite ruku, zaustavljajući se kad vam je ruka u redu s lakatom. Nastavite disati dok držite ABS angažiran. Ako vam se ruka trese, radite to kako treba. Učinite to na jednu minutu.</p> <p><strong>4. Široka preša stražnjeg dijela: </strong>Uhvatite utege i ustanite na nogama udaljenosti od kuka. Obucite lopatice natrag i ispružite laktove, ruke dugo iza sebe. Gurnite ruke ravno unatrag i zaustavite se kad utezi počnu dodirivati stražnjicu. Važno je ovdje držati ruku iza svog tijela. Vratite ih, protežući se u laktu. Savijte koljena i držite ramena izravno preko bokova, abs u tijesnom, očima naprijed. Što ste širi, to ćete više napetosti osjetiti u gornjem dijelu leđa. Učinite to na jednu minutu, krećući se polako.</p> <p><strong>5. Bicep Curl:</strong> Ako želite, zgrabite teži set utega. U vašem stavu snage ugovorite svoj bicep da biste doveli ruke prema ramenima. Zatim spustite prema dolje tako da vaše ruke kreću prema bokovima. Držite mikro-zavijanje na dnu tako da zadržite napetost u bicepu. Dok se uvijate, pustite da laktovi ostanu nepomični. Dodati ćemo varijantu servisa da bismo dodali izazov, pa se pojavite na vrh, siđite na pola puta, a zatim učvrstite trbuh dok podižete ruke tako da oni budu u skladu s vašim ramenima. Zatim dolje prema dolje na kut od 90 stupnjeva. Zavijati sve do vrha i ispružiti se dolje. Ako vam treba podrška, možete napraviti jednu ruku po isto vrijeme. Učinite to na jednu minutu.</p> <p><strong>Za sporije, naporne vježbe kod kuće, isprobajte ovu 9-minutnu Pilates za vježbanje ABS-a, zajedno s ovom treningom s nižim tijelom koji koristi klizače za dodatni otpor. </strong></p> </div> <div class="rek-block rek-block-article"> </div> <ul class="prev-next"> <li class="prev-next__item prev-next__item--left"><a href="http://hr.wellbeingmaven.com/article/why-its-important-to-do-stretches-before-walking--no-matter-how-many-steps-youre-clocking">« Zašto je važno raditi istegnute prije hodanja, bez obzira koliko koraka stekli</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/this-15-minute-running-endurance-workout-will-help-you-run-your-longest-distance-yet">Ovaj 15-minutni trening trčanja izdržljivosti pomoći će vam da pokrenete svoju najdužu udaljenost »</a></li> </ul> <style> .prev-next { display: flex; align-items: center; justify-content: space-between; margin: 0; padding: 20px 0; list-style: none; gap: 30px; } .prev-next li { max-width: 50%; } .prev-next__item { display: inline-block; font-weight: bold; } .prev-next__item--left { text-align: left; } .prev-next__item--right { text-align: right; } @media(max-width: 768px) { .prev-next li { max-width: 85%; } .prev-next__item--left { align-self: flex-start; } .prev-next__item--right { align-self: flex-end; } .prev-next { display: flex; flex-direction: column; } } </style> </div> <div class="col-xl-4"> <div class="sidebar-news"> <div class="rek-block rek-block-sidebar"> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/Aura-Cacia-CCA1-Branded-Feature-1400px-MCM.jpg" alt="Kako vaša navika esencijalnog ulja može pomoći u podršci ženama koje ovo može (i šire)" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/beauty">Ljepota</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/how-your-essential-oil-habit-can-help-support-women-this-may-and-beyond">Kako vaša navika esencijalnog ulja može pomoći u podršci ženama koje ovo može (i šire)</a> </div> <div class="white-news__text"> Što ako smo vam rekli da vaša esencijalna ulje bočice od lavande radi više nego umirujući vaš stres ... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/santos-spinka">Santos Spinka</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/Algenist-vegan-genius-liquid-collagen.jpg" alt="Zašto ljepota opsesiva zuji zbog tekućeg kolagena" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/beauty">Ljepota</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/why-beauty-obsessives-are-buzzing-about-liquid-collagen">Zašto ljepota opsesiva zuji zbog tekućeg kolagena</a> </div> <div class="white-news__text"> Kolagenski smoo smoothieji bili su bijes na Instagramu, ali sada ga nazivamo dodavanjem sastojka za ... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/bob-fisher">Bob Fisher</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/july-beauty.jpg" alt="10 ljepota obavezno da naši urednici vole ovaj mjesec" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/beauty">Ljepota</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/10-beauty-must-haves-that-our-editors-are-loving-this-month">10 ljepota obavezno da naši urednici vole ovaj mjesec</a> </div> <div class="white-news__text"> Dušo, vani je vruće! 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