<p><strong>3. Plié s podignutom lijevom petom:</strong> Držeći plié, podignite lijevu petu i postavite ruke okomito na svoje tijelo. Čučnuti gore i dolje u vašem položaju Plié, pomičući ruke kroz bicep kovrče na bočnim stranama vašeg tijela dok to radite. Ponoviti 10 puta.</p> <p><strong>4. Plié na bočni Lunge (desno):</strong> Zakoračite lijevo stopalo u malo. Držite kuk otvoren na lijevoj strani i uđite desnu nogu u bočni ručak, držeći nožne prste paralelnim s prednjim. Vratite ga u svoj Plié položaj, rotirajući stopalo i čučnite. Ponoviti 10 puta.</p> <p><strong>5. Plié na bočni Lunge (desno): </strong>Stabilizirajte se na desnoj nozi i izvedite isti bočni potez s lijevom nogom. Ponoviti 10 puta.</p> <p><strong>6. Pliés s naizmjeničnim dizala pete:</strong> U svom položaju Plié, čučnite dolje, naizmjenično podizanje svake pete dok dođete do dna poteza. Ponoviti 10 puta.</p> <p><strong>7. Curtsy Sit (desno):</strong> Zakoračite noge bliže iz vašeg Pliéa i stabilizirajte se s desne strane. Zakorači lijevu nogu iza sebe u kurvu Lunge (razmislite: Kate Middleton pozdravlja kraljicu) i uvijajte ruke. Obavezno prebacite bokove i zategnite svoju jezgru. Ponoviti 10 puta.</p> <p><strong>8. Curtsy Sit (lijevo):</strong> Stabilizirajte se na lijevoj nozi i ponovite isti potez s lijevom nogom koračajući. Dok čučate dolje, pomičite ruke kroz kovrča bicep i usredotočite se na sjedenje težine i držeći kukove kvadratnim. Ponoviti 10 puta.</p> <p>Da biste povećali intenzitet, ponovite još jedan do dva kruga, dodajte pet do 15 ponavljanja svakom potezu ili povećajte svoju težinu.</p> <p><strong>Osjećajući kod kuće u fitnessu? 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