<p><strong>Peta podignite čučanj:</strong> S rukama ispred sebe, čučnite dok ostajete na nogama. Držite gležnjeve kako se stiskaju jedni prema drugima i pritisnite velike nožne prste u prostirku. Zatim ga držite na dnu.</p> <p><strong>LUNGE-LEFT:</strong> Odvedite lijevu nogu prema naprijed, desno nogu natrag, oko udaljenosti između između. Distribuirajte svoju težinu jednako u obje noge, podignite stražnju petu, ugradite prednji dio tijela, uvucite rep i siđite u ležište. Savijte se kroz stražnje koljeno i spustite tijelo, a zatim se vratite i ponovite.</p> <p><strong>LUNGE WEEL GOING-LEFT:</strong> Nagnite se naprijed na prednju nogu s podignutim rukama, podignite stražnju petu i ostanite čvrsto u struku dok se dižete gore -dolje.</p> <p><strong>Curtsy Lunge-Left:</strong> Uzmite stražnju nogu na drugu stranu iza sebe i stisnite se u vrtlog zaleta, stisnuvši glutene.</p> <p><em>Ponovite seriju Lunge s desne strane. </em></p> <p><strong>Daska:</strong> Siđite u dasku s nogama udaljenosti od kuka, trbuh se uvukao, ramena od ušiju.</p> <p><strong>Plank ožujak:</strong> Podignite jednu nogu prema visini kuka, odložite je. Ponovite s drugom nogom i zamjenjuju se što je moguće stabilniji.</p> <p><strong>Side-desno:</strong> Složite pete jedna na drugom, dovedite lijevu ruku iznad, nagnite se u desnu ruku dok podižete u bočnu dasku. Podignite se kroz taj donji kuk.</p> <p><strong>Bočni pank kuk desno:</strong> Dok je podignuta u bočnu dasku, podignite i spustite bokove, držeći sve u redu.</p> <p><strong>Bočna daska s desnom liftom za noge:</strong> Podignite gornju nogu prema gore, a zatim je spustite dolje, ostajući u bočnoj dasci.</p> <p><strong>Savijena noga lift-lijevo:</strong> Siđite na bok s koljenima savijenim ispred sebe. Podignite gornju nogu na pola puta, a zatim je polako spustite dolje. Pokušajte se samo premjestiti sa svog kuka.</p> <p><strong>U krugu nogu:</strong> Ispravite gornju nogu, savijte stopalo i nacrtajte krugove tom nogom. Što je krug manji, to je lakši. Zatim prebacite upute.</p> <p><strong>Puls-desno za podizanje nogu:</strong> S podignutom gornjom nogom, napravite 10 impulsa gore -dolje.</p> <p><em>Ponovite seriju Plank s lijeve strane.</em></p> <p><strong>Lebdjeti:</strong> Dođite na ruke i koljena, ruke ispod ramena, koljena ispod bokova. Uvucite nožne prste ispod, povucite ramena od ušiju i lebdite koljena za centimetar od poda. Pronađite duljinu kroz kralježnicu i držite.</p> <p><strong>LOVER ožujak:</strong> Korak jedna noga ravno u dasku, s kukovima preostale razine, a zatim se vratite do prekomjernog položaja. Prebacite se na drugu nogu, a zatim naizmjenično, nikad ne puštajući koljena da dođu na pod.</p> <p><strong>Proširenje gornje noge tablice:</strong> Od položaja stola, izdahnite i ispružite jednu nogu iza sebe do visine kuka. Gurnite ga natrag i izmjenite noge. Držite prsa podignute i ostanite dugo u vratu, s zdjelicom još uvijek.</p> <p><strong>Noga + proširenje ruke:</strong> Nastavite raditi produženje gornje noge stola, ali kako se jedna noga ispruži, dosegnite suprotnu ruku ravno ispred vas. Zatim naizmjenično.</p> <p><strong>Lift Most:</strong> Uđite na leđa, stavite ruke uz bok i okrenite dlanove gore. Stopala su udaljenost širine kuka na podu. Ugurajte zdjelicu, stisnite glutene i gurnite se u most. Uzmi sitne impulse gore i dolje.</p> <p><strong>Most s podizanjem nogu:</strong> S podignutim bokovima, podignite jednu nogu u položaj stola. Lebdite ga natrag, a zatim prebacite noge i ponovite.</p> <p><strong>Most s produženjem ruku:</strong> U podizanju mosta, uzmite ruke iznad, a zatim ih vratite natrag prema nebu. Ponovite dok dišete.</p> <p><strong>Podizanje mosta s lift-desnim nogama:</strong> Pulsirajte na vrhu mosta s desnom nogom u položaju tabletopa.</p> <p><strong>Podizanje mosta s liftom za noge:</strong> Ponovite ovo s podignutom lijevom nogom.</p> <p><strong>DAPKA PRAPA:</strong> Lezi na leđima sa savijenim koljenima, ruke iza stražnjeg dijela glave. Povucite se u Pilates Sitp-up i držite dok obje noge unosite u položaj stola. Dodirnite jedan nožni prst prema podu, a zatim zamjenski bok na stranu. Držite zdjelicu još uvijek.</p> <p><strong>Pilates Sit-up:</strong> S podignutim nogama, uvijajući se dok udahnete, uvlačete trbuh, a zatim udišete dok spuštate glavu dolje. Ponoviti.</p> <p><strong>Jednostruka noga:</strong> S podignutom glavom i ispruženim nogama, unesite jedno koljeno u prsa, stisnite, a zatim se prebacite. Ponoviti.</p> <p><strong>Isprobajte i ove vježbe za povratak pilatesa kako biste uravnotežili svoje posturalne mišiće, a zatim prođite kroz ovaj pilates koji se proteže na oporavak. </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/this-15-minute-pilates-routine-utilizes-a-towel-as-a-slider-for-max-muscle-activation">« Ova 15-minutna rutina Pilatesa koristi ručnik kao klizač za maksimalnu aktivaciju mišića</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/this-30-minute-full-body-deep-stretch-flow-is-the-all-natural-mind-body-relaxation-you-need-right">Ovaj 30-minutni duboki tijek cijelog tijela je potpuno prirodno opuštanje uma i tijela koji vam je trenutno potreban »</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/WG_Logo-1130x300.png" alt="Kako piling svoje (ispucane) usne" > </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-to-exfoliate-your-chapped-lips">Kako piling svoje (ispucane) usne</a> </div> <div class="white-news__text"> Možda ste to već shvatili, ali vaš uobičajeni balzam za usne ne može ukloniti izražene pahuljice koj... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/kim-hilpert">Kim Hilpert</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/WG_Logo-1130x300.png" alt="Piling za lijeni Tata Harper regenerirajuće sredstvo za čišćenje" > </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/exfoliation-for-the-lazy-tata-harper-regenerating-cleanser">Piling za lijeni Tata Harper regenerirajuće sredstvo za čišćenje</a> </div> <div class="white-news__text"> Piling je jedan od onih koji često prekupite korake kože koji mogu pomoći da se okrene gotovo svaka ... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/alfredo-homenick-jr">Alfredo Homenick Jr.</a> </div> </div> <div class="white-news white-news--article"> <div class="white-news__img"> <img src="https://wellbeingmaven.com/storage/img/files/Cinderella.jpg" alt="Dvorac za ples pepeljuga morao je trenirati" > </div> <div class="white-news__cat"> <a href="http://hr.wellbeingmaven.com/category/fitness">Kondicija</a> </div> <div class="white-news__name"> <a href="http://hr.wellbeingmaven.com/article/the-ball-gown-cinderellas-dance-double-had-to-strength-train-for">Dvorac za ples pepeljuga morao je trenirati</a> </div> <div class="white-news__text"> Mnogo djevojaka odraste želeći biti Pepeljuga (minus cijeli nehotični dio služenja). 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