<p>Da biste maksimalno iskoristili poteze (i izbjegli ozljede), želite biti sigurni da se držite u neutralnoj kralježnici tijekom cijelog treninga. "Želite smisliti držanje sočne breskve ispod brade", kaže Kellum. Zamislite da vaše donje rebro pokušava biti teško u prostirku, ali podignite donji dio prema gore <em>samo</em> Malo-"nekako dovoljno prostora da tamo stavi borovnicu."Dakle, prije nego što počnete u vježbe, odvojite trenutak da zataknete i pustite zdjelicu nekoliko puta kako biste vam pomogli da se smjestite u neutralnu kralježnicu, koja je negdje između ta dva položaja.</p> <p>Dobio to? Sada slijedite zajedno s videozapisom kako biste savladali poteze u nastavku i ne zaboravite provjeriti sljedeći tjedan kada će svi novi trener mjeseca dijeliti svoje stvari.</p> <h2>Obline</h2> <p><em>Napravite cijelu seriju s desne strane, a zatim ponovite na lijevoj strani</em></p> <p><strong>1. Tisak bedara: </strong>Ležeći na leđima s neutralnom kralježnicom i desnom nogom zasađenom, lebdite lijevu nogu u stol vrh-razmišljajte o stvaranju kutova od 90 stupnjeva na bokovima i koljenima. Gurnite prsten na bedro širim laktovima i razmislite o tome da ga gurnete poput zujanja igrača. Dok izdahnete, zagrlite trbuhe prema kralježnici i pritisnite prsten. Udahnite za oslobađanje. Ponoviti pet puta.</p> <p><strong>2. Bedro pritisnite s curlom:</strong> Pritisnite prsten u bedro s širokim laktovima u istom položaju s jednostrukim nogama, duboko udahnite i uvijajte se naprijed na izdisaju. Udihajte da se spustite do poda do poda. Ponoviti pet puta.</p> <p><strong>3. Tisak bedara s pritiskom na ruku:</strong> Pritisnite prsten u lijevu nogu na stolu, držite ramena s poda i pulsirajte prsten u bedra, razmišljajući o pucanju mišića u rukama. Ponoviti pet puta.</p> <p><strong>4. CRISS-CROSS proširenje jednostruke noge:</strong> Pritisnite svoj suprotni lakat ili podlakticu na prsten i u lijevu nogu na vrhu stola, uvijajte se i zakrenite kralježnicu dok izdahnete. Držeći donji dio leđa, lebdite desnom nogom kako biste upoznali lijevu u stol i držite. Izdvojite desnu nogu da lebdite i vratite je na vrh stola, gurajući krug u lijevo bedro cijelo vrijeme. Ponoviti pet puta.</p> <p><strong>5. Criss-cross lift i niži:</strong> Držeći uvijanje i gurnuti prsten u lijevu nogu, podignite i spustite desnu nogu prema gore i dolje s nožnim prstima. Ponoviti pet puta.</p> <h2>Glutene</h2> <p><strong>1. Most s artikulacijom:</strong> Započnite u aktivnom odmoru s nogama ravno na podu, koljena savijena i kralježnicom neutralno. Stavite prsten između bedara i počnite ga istisnuti inicijatiranjem s ABS-om, a ne glutena. Zatim stisnite stražnjicu koliko god možete i podignite se u most. Donji natrag do poda. Ponoviti pet puta.</p> <p><strong>2. Most s unutarnjim stiskanjem bedara:</strong> Držeći svoj most idealno držeći bokove u poravnanju s koljenima, prsima i ramenima širi prstenove s bedrima. Stisnite s obje strane ravnomjerno. Ponoviti pet puta.</p> <p><strong>3. Most s desnom stiskom unutarnjeg bedara:</strong> Držeći isti položaj, stisnite prsten samo s desnom unutarnjem bedru. Ponoviti 10 puta</p> <p><strong>4. </strong><strong>Most s lijevim unutarnjim stiskanjem bedara:</strong> Držeći isti položaj, stisnite prsten samo lijevim unutarnjim bedrom. Ponoviti 10 puta</p> <p><strong>5. Most bez artikulacije:</strong> Gurnite noge kroz prsten, spustite noge na prostirku i držite ga iza koljena (proširite stopala onoliko koliko trebate da biste ga zadržali na mjestu). Pritisnite u krug ravnomjerno sa svakim bedrom, stisnite glutene i podignite stražnjicu u most. Spustiti se dolje u pod, odupirući se prstenu cijelo vrijeme. Ponoviti 10 puta.</p> <p><strong>6. Most s vanjskim stiskanjem bedara:</strong> Držeći most, ravnomjerno pritisnite u ring s oba bedra. Puštanje. Ponoviti 10 puta.</p> <p><strong>7. </strong><strong>Most s desnim vanjskim stiskanjem bedara:</strong> Iz iste pozicije mosta pritisnite u ring pomoću samo desnog bedra. Puštanje. Ponoviti 10 puta.</p> <p><strong>8. Most s lijevim vanjskim stiskanjem bedara:</strong> Iz iste pozicije mosta pritisnite u ring pomoću samo lijevog bedra. Puštanje. Ponoviti 10 puta.</p> <p><strong>Nemaju prsten? 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