<p><strong>3. Jednostruka noga-leđa-lijevo:</strong> Ruke se ispruže, malo skočite u desnu nogu i pružite ruke prema podu dok uravnotežite. Razmislite o unutarnjoj rotaciji s lijevog kuka. Zaustavite se s dolje rukama, a zatim se vratite i stisnite, regrutujući desni potkožnice. Držite svoju jezgru angažiranu, prsa i želudac.</p> <p><strong>4. Stojeći ramena preša-lijevo: </strong>Ruke se protežu iznad glave dok se pojavljujete i stisnete prsten. Podignite ruke gore, ispruženi. Odvojite malo sjednite s desnim kukom dok je vaša jezgra angažirana, a zatim dišete dok vam se ruke ispružuju i nad glavom. Imajte unutarnju rotaciju od laktova dok dođete do prstena, savijte lijevo koljeno, a zatim će ruke doći pod kut od 90 stupnjeva. Produžite i dodirnite nožni prst, a zatim spustite na koljeno dok podignete nogu.</p> <p><strong>5. Lakat za lupanje do koljena:</strong> Vratite lijevu nogu natrag i prebacite prsten u desnu ruku. Izolirajte svoju jezgru i vozite lijevo koljeno na lijevi lakat. Zaustavite i ugovorite trbušni zid. Ističe prsa, trbuh unutra. Udahnite i pridržavajte se tempa koji vam je ugodan, ali možete ići brže ako se osjećate uravnoteženo.</p> <h2>Postavite dva</h2> <p><strong>1. Obrnuto leživo-desno:</strong> Prije nego što počnete s druge strane, otpustite sve iz svog tijela. Zatim vratite desnu nogu natrag, ispruživši ruke s prstenom. Odvojite vrijeme da zakucate svoj obrazac. Držite pogled naprijed. Kad preokrenete leđa, stisnite prsten rukama.</p> <p><strong>2. Koso sjeckanje drva u Lunge-lijevom:</strong> Povucite ga natrag, ruke koje s prstenom pružaju do dijagonale. Dok vaš pogled ostaje naprijed, dođite do prstena izvan lijevog koljena. Pritisnite se s prednje pete dok se ruke protežu iznad. Disati.</p> <p><strong>3. Dead Lift-Right s jednom nogom: </strong>Produžite stražnju nogu. Kad dođete do ruku naprijed, razmislite o odvajanju s desnog kuka s nogom u zraku. Osjetite unutarnju rotaciju dok pauzirate, a zatim dođite skroz gore, dodirnite nožni prst i stisnite prsten. Izdvojite ruke dok držite jezgru angažiranu. Držite bebu zavoja u stajanju nogu-ne zaključajte. Odvojite vrijeme kako uravnotežite.</p> <p><strong>4. Stojeći rame u tisku:</strong> Uzmi kuk i sjednite ga dok angažirate svoju jezgru. Udahnite dok ispružite ruke. Dođite pod kut od 90 stupnjeva, podižući desnu nogu. Udahnite i izlazite, radeći svoju jezgru, ramena od ušiju. Upotrijebite unutarnju rotaciju laktova dok se pojavljujete.</p> <p><strong>5. Lakat za pranje koljena: </strong>Prebacite nogu natrag i s ispruženom desnom rukom uvucite ring desnom rukom dok uvučete lakat na desno koljeno. Produžite i dodirnite, držeći škrinju i ramena od ušiju. Podignite tempo nakon što zakucate obrazac. I gotovi ste-iako Ghebremichael kaže da to možete učiniti još dva do tri puta, ako ste dolje da osjetite opeklinu.</p> <p><strong>Da biste zaokružili stvari, isprobajte ove druge vježbe dobrih poteza, poput ove stalne serije joge ili ove baletne noge (obje možete * također * raditi kod kuće).</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-new-york-city-is-up-in-arms-about-napping">« Zašto je New York City u naoružanju zbog drijemanja</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/how-to-master-the-art-of-the-15-minute-power-nap">Kako savladati umjetnost 15-minutne napajanja »</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="Što je plesni kardio? 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