<p><strong>3. Plank Crunch: </strong>Dođite do nožnih prstiju u položaju visoke daske, gurajući se rukama i ugovoriti abs. Savijte koljena na prsa, pazeći da vaše ruke ostanu složene ispod ramena. Ako osjećate fleksore ili četverokutni kukovi, spustite se na koljena, spustite laktove, a zatim podignite bokove do stropa dva do tri inča, a zatim se polako vratite dolje dolje. Da biste dodali više intenziteta, držite bokove na vrhu i stisnite ABS. Učinite to dvije minute.</p> <p><strong>4. Bočna daska s rotacijom-lijevo: </strong>Uđite na lijevu stranu s ramenom desno ispod lakta. Stopala se mogu složiti točno jedna na drugu ili se razbiti. Odavde, dosegnite suprotnu ruku prema stropu i podignite bokove gore, zakrenite se prema ramenu, dolazeći kvadrat na zemlju. Dođite do ruke ispod torza, a zatim zakrenite natrag. Podignite bokove više sa svakim ponavljanjem. Usredotočite se na vezu kuka. Za izazov, zaustavite se na vrhu. Ako vam treba podrška, spustite se na koljena i složite ih dok dižete bokove koliko god možete, a zatim omotajte ruku. Učinite to na jednu minutu.</p> <p><strong>5. Bočna rotacija-desno:</strong> Dovedite rame ispod lakta s druge strane, noge složene ili zaleđene. Podignite bokove do stropa, stisnite onu desno i zakrenite se prema dolje kako biste ugradili bokove i ramena dolje prema prostirku. Obavezno rotirajte ramena, inače ne dobivate zaokret svog kosa. Udahnite i podignite bokove više svakog predstavnika. Učinite to na jednu minutu.</p> <p><strong>6. Ravna mrvica ruku: </strong>Položite se u ležećem položaju, stavljajući noge ravno preko bokova, ruke točno preko ramena. Provjerite je li vaš donji dio leđa dodiruje prostirku. Odavde se spustite rukama i nogama tako da lebde u reverznu dasku. S vašim abs pričvršćenim, provjerite je li donji dio leđa još uvijek dodiruje. Zatim podignite ruke preko ramena i stopala preko bokova. Ostanite stvarno sporo. Također možete pomicati ruke i noge u suprotnosti, spuštajući noge dok vam ruke dolaze. Za čak <em>više</em>, Možete podići lopatice s tla. Ako vam treba više podrške, malo savijte koljena. Učinite to dvije minute.</p> <p><strong>Za više treninga kod kuće, isprobajte ovu vježbu za ruke Kettlebell, a evo još jednog Pilatesa u kući iz Triana Brown. </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-apple-cider-vinegar-might-be-wrecking-your-teeth-and-what-to-do-about-it">« Zašto bi jabučni ocat mogao uništiti zube i što učiniti s tim</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/wellness-throwdown-is-coconut-vinegar-the-new-apple-cider-vinegar">Wellness otjecanje je kokosov ocat novi jabučni ocat? »</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/Mother-Dirt.jpg" alt="Je li vaša koža previše čista? 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