<p><strong>2. Plank Crunch s Twist: </strong>Upotrijebite samo jedan klizač i dovedite ruke na zemlju u visokoj dasci, obje noge na klizaču. Otvorite bokove u jedan smjer i stisnite te trbuhe kako biste unijeli koljena u prsa za mrvicu. Zatim, vratite se u položaj neutralne daske i izmjenite se s drugim smjerom, otvarajući bokove na drugu stranu s mrvicom. Da biste dodali napetost, možete držati na pola puta ili dodati puls. Ostanite spori i radite to tri minute. Za modifikaciju to možete učiniti na koljenima i laktovima, držeći kukove kvadratnim. Za više izazova, dodajte u dasku prema dolje.</p> <p><strong>3. Kovrče koljena: </strong>Dođite u lepinjski položaj i stavite pete izravno na svoje klizače. Podignite bokove u zrak, osigurajte da vam je repna kost zataknuta i zategnute glutene i gurnite noge pokraj koljena dok su vam kukovi ostali podignuti. Zatim stisnite potkoljenice i glutene da biste ponovno stavili koljena na gležnju. Izbjegavajte luk leđa. Ako je ovo previše, možete malo spustiti bokove dok ulazite i izlazite. Uvijek biste mogli izmjenjivati jednu nogu odjednom. Za izazov se podignite na nožne prste, što će stvoriti više nestabilnosti. Učinite to dvije minute.</p> <p><strong>4. Platforma Lunge-desno: </strong>Ustajući, stavite desnu nogu čvrsto na zemlju, a lijeve nožne prste na klizač. Držite bokove zglobne leđa i usporavajte u ležište, dovodeći glute. Pokušajte prebaciti težinu natrag u petu i podignite nožne prste, vozite se u pete kako biste ispružili nogu samo 90 posto puta. Držite mikrobend u koljenu na vrhu. Držite noževe dolje i čvrsto za zaštitu kralježnice. Držite svu svoju težinu u aktivnoj nozi kako biste izbjegli napetost u stražnjem koljena. Za više izazova, spustite se na pola puta i držite se s mogućnošću pulsa ili za više podrške možete se držati na površini. Učinite to dvije minute.</p> <p><strong>5. Platforma Lunge-Left:</strong> Prebacite noge i zadržite desnu petu dok je povlačite natrag u Lunge. Ako se osjećate nestabilno, možete proširiti stav nogu. Ako ste se držali i puls s desne strane, učinite to i ovdje za ravnotežu. Udarite bokove i angažirajte trbušnjake dok vježbate dvije minute.</p> <p><strong>6. Plank gore + dolje: </strong>U položaju visoke daske držite ruke ispod ramena. Odavde se spustite na laktove, a zatim se vratite na ruke. Usredotočite se na održavanje laktova i blizu tijela i rebra kako biste dobili više napetosti u svojim tricepsima. Alternativno s jedne strane na drugu kako bi se osiguralo da svaka ruka dobije jednak izazov. Ako se čini previše, to možete učiniti s koljena. Za više, dodajte push-up na vrhu. Učinite to na jednu minutu.</p> <p><strong>7. Uska produžetak daske s tricep push-up:</strong> Zgrabite klizače i spustite se na koljena. Ruke idu izravno na klizače. Prije nego što započnete, gurnite bokove prema naprijed, pružajući ruke pored ramena i savijajući se na laktu. Držite laktove tijesnim tijelom dok se pritisnete, a zatim gucite natrag prema gore. Ako je previše, samo napravite ekstenzije, ispružite ruku, a zatim polako natrag. Učinite to dvije minute.</p> <p><strong>Obavezno dodajte ovu 10-minutnu jogu za vježbanje oružja u svoj rječnik za znoj, zajedno s ovim treningom nogu otpora iz prošlomjesečnog trenera mjeseca. </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/5-healthy-homemade-pasta-recipes-that-taste-so-good--youll-want-to-ditch-the-boxed-stuff">« 5 zdravih recepata za domaće tjestenine koji su tako dobar okus, htjet ćete izbaciti bokseve stvari</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/how-to-get-enough-calcium-when-youre-vegan-or-dairy-free">Kako dobiti dovoljno kalcija kad ste vegan ili bez mliječnih proizvoda »</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/Lumene-Shoppable-Feature-Treatment.jpg" alt="Tajna sastojka za njegu kože nordijske žene zaklinju se zbog mega hidratacije i sjaja" > </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/the-secret-skin-care-ingredient-nordic-women-swear-by-for-mega-hydration-and-glow">Tajna sastojka za njegu kože nordijske žene zaklinju se zbog mega hidratacije i sjaja</a> </div> <div class="white-news__text"> Malin Akerman. 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