<p><strong>4. Tabletop krugovi: </strong>Iz četverokutnog položaja, nacrtajte velike krugove cijelim tijelom, krećući se i u smjeru kazaljke na satu i u smjeru suprotnom od kazaljke na satu. Prebacite ruke tako da vrhove prstiju i nastavite ove pokrete poput sata, ulazeći dublje u zglobove dok udišete i izdahnete.</p> <p><strong>5. Krugovi zgloba</strong>: Iz položaja tabletopa, zavucite nožne prste i sjednite na pete. Kugnite šake i kružite ih u oba smjera.</p> <p><strong>6. Rastezanje zgloba: </strong>Skupite zglobove i stavite leđa rukama dolje na pod. Možete saviti ili ispraviti ruke, ovisno o tome što vam se osjeća ugodno. Ako se osjeća u redu u vašem tijelu, pomaknite se dok ne osjetite lijepo rastezanje prema gore -dolje.</p> <p><strong>7. Daska: </strong>Otkrijte zglobove i udišite naprijed u pozu daske s ramenima preko zapešća, jezgra angažirana i tijelo u ravnoj liniji.</p> <p><strong>8. Plank za ljuljanje: </strong>Iz poze daske, udišite i uđite na nožne prste, tako da vam se ramena kreću pored zgloba. Izdahnite, vratite se u dasku. Ponovite tri puta.</p> <p><strong>9. Prema dolje prema psu: </strong>Izdahne, podignite bokove i gurnite natrag prema psu okrenutom prema dolje. Pedala noge gore -dolje da osjetite rastezanje duž leđa noga.</p> <p><strong>10. Kobra: </strong>Uključite svoju jezgru dok udišete naprijed u pozu i izdahnete, spuštajući se do pod. Dok udišete, pritisnite u ruke i upotrijebite snagu leđa kako biste podigli leđa s poda.</p> <p><strong>11. Turbo pas: </strong>Povratak u četveronožni položaj. Izdahnite i savijte laktove <em>ravno natrag</em> (ne sa strane) tako da idu na pola puta do poda. Udahnite, gurnite natrag. Ponovite još jednom.</p> <p><strong>12. Dupin</strong>: S stola, udišite i spustite laktove ravno do zemlje. Ugurajte nožne prste, podignite koljena i pritisnite bokove dok izdahnete tako da ste u podlaktici prema dolje prema dolje prema psu (aka dupin). Ostanite u tri puna runde daha.</p> <p><strong>13. Dječja poza: </strong>Od dupina, izdahnite i dodirnite koljena dolje do poda. Otopite bokove unatrag i uzmite ruke uz tijelo, tako da ste uvijeni u kuglu. Odmahnite glavom ulijevo i desno.</p> <p><strong>14. Bočna daska: </strong>Puhnite rukama natrag ispred sebe i gurnite natrag u pozu daske. Donesite velike nožne prste da dodirnete i zavrtite prema vanjskom rubu desne ruke na udisanju. Podignite pogled prema lijevom palcu i pojavite vanjski kuk gore. Dođite lijevu ruku prema prednjem dijelu sobe i savijte lakat. Zgrabite iza vrata za tricep istezanje. Krenite kroz tri kruga daha. Otpustite lijevu ruku, vratite se na dasku i učinite cijelu stvar na suprotnoj strani.</p> <p><strong>15. Kobra poza: </strong>Od poze od daske, donjih leđa do trbuha i vratiti se u pozu kobre. Donji natrag prema dolje.</p> <p><strong>16. Pas prema dolje: </strong>Iz trbuha, zavucite nožne prste i podignite bokove natrag u psa prema dolje.</p> <p><strong>17. Ratnik II s omotačem Orao: </strong>Na udisanju, dođite desnu nogu gore i natrag. Izdahnite, uvijajte koljeno u nos i zakoračite pravu hranu između ruku. Smanjite stražnju petu dolje tako da je paralelna sa stražnjim dijelom prostirke, spiralno otvorena. Od ratnika II omotajte lakat desne ruke ispod lijeve i provjerite jesu li laktovi iste visine kao i ramena. Pogledajte preko desnog ramena. Ovdje tri daha.</p> <p><strong>18. Obrnuti ratnik</strong>: Otvorite ruke i preokrenite svog ratnika, dovodeći lijevu ruku na bedro i desnu ruku gore i natrag preko glave.</p> <p><strong>19. Psa</strong>: Uzmite obje ruke na pod i vratite se dolje psa. Ponovite ratnika II s omotačem orao i obrnutim ratnikom na suprotnoj strani.</p> <p><strong>20. Turbo pas: </strong>Od psa prema dolje, udišite, savijte laktove ravno unatrag i još jednom siđite na pola puta. Izdahnite i pritisnite natrag. Smanjite na pola puta, a zatim idite skroz tako da se oba lakta na podu i vratite u pozu dupina.</p> <p><strong>21. Delphin noga podijeljeno: </strong>Od poze dupina, podignite desnu nogu prema nebu, držeći kuk usmjeren prema podu. Spustite ga prema dolje i ponovite na lijevoj strani.</p> <p><strong>22. Dječja poza: </strong>Lagano se spustite u dječju pozi i uživajte u svu slavu koja pali ruku.</p> <p><strong>Slušajte, Yogi: Ne zaboravite raditi i svoje glutene i vaše jezgre. </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/exclusive-slt-and-brooklyn-bodyburn-are-merging-heres-what-it-means-for-your-megaformer-workouts">« Ekskluzivni SLT i Brooklyn Bodyburn se spajaju--ono što znači za vaše megaformer treninge</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/financial-experts-reveal-the-10-items-that-are-truly-worth-buying-in-bulk">Financijski stručnjaci otkrivaju 10 predmeta koje doista vrijedi kupiti skupno »</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/nophoto.jpg" alt="Upoznajte radologa kako je jedna žena stvorila najslađi posao ikad" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/lifestyle">Životni stil</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/meet-the-joyologist-how-one-woman-created-the-coolest-job-ever">Upoznajte radologa kako je jedna žena stvorila najslađi posao ikad</a> </div> <div class="white-news__text"> Zamislite da li je vaš posao bio na turneji s umjetnicima poput Jason Mraz i Colbie Caillat, napravi... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/joe-dickens">Joe Dickens</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/nophoto.jpg" alt="Najsretniji (i najzdraviji) poslovi u Americi" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/lifestyle">Životni stil</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/the-happiest-and-healthiest-jobs-in-america">Najsretniji (i najzdraviji) poslovi u Americi</a> </div> <div class="white-news__text"> Autor Samantha Escobar za Blissstree.Zajednite za karijeru koja će vas učiniti sretnim i zdravim? 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