<p><strong>2. Obrnuto uvijanje: </strong>S koljenima koji počinju pod kutom od 90 stupnjeva i glavom na prostirku, unesite ih u prsa tako da vam se donji dio leđa spusti s prostirke. Ciljat će vaš donji ABS. Izdahnite dok vam koljena ulaze i obavezno se spustite donji dio leđa da se podigne s tla.</p> <p><strong>3. Noga se smanjuje</strong>: Lezite na leđa s rukama dolje po bokovima i nogama ispruženim ravno u zrak. Pete se podižu prema stropu, a zatim jedna stopala pada i dolazi šest centimetara od zemlje. Polako ga vratite natrag i izmjenite noge. Provjerite da li vam se glava odmara na zemlji, rame u prostirku i držite donji dio leđa pritiskom na prostirku.</p> <p><strong>4. Klasično sjedenje:</strong> S zasađenim nogama na pod, donesite ruke iznad glave, ne koristite previše zamaha. Dovedite prsa prema bedrima i spuštajte se prema dolje. Da se izazovete više, ostavite ruke za bedra dok se podižete. Zatim ponovite iz Move One.</p> <h3>drugi set</h3> <p><strong>1. Plank penjač:</strong> Na laktovima u dasci, uvucite jedno koljeno u prsa. Držite ramena preko laktova i leđa.</p> <p><strong>2. Peta doseže:</strong> Ležeći na leđima s nogama posađenim na podu, dodirnite obje strane peta dok podižete glavu. Poznat i kao: Penguin Crunches. Držite vrat neutralan i pogledajte prema stropu.</p> <p><strong>3. Plank Hold:</strong> Ostanite stabilni i još uvijek dok držite noge i ramena ravno preko laktova, leđa ravno. Održavajte ravnu liniju od glave do peta i zapalite glutene i četverokutne.</p> <p><strong>4. Crnch od 3 točke:</strong> S nogama ravno u zraku dok ležite na leđima, posegnete i dodirnite nožne prste, a zatim spustite obje noge. Slijedite to uz podizanje pete. Dakle, to je dodir nožnih prstiju, noga donja, a zatim podignuta peta. Upotrijebite dah. Ponovite set i onda ste gotovi.</p> <p><img src="https://wellbeingmaven.com/storage/img/files/Charlee-15-minute-ab-workout-267x400_falsexfalse_true_70.webp"></p> <p><strong>Da biste začinili stvari s utezima, evo vježbanja s bučicama kod kuće. I trening gornjeg dijela tijela kod kuće koji gori na najbolji način. </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/9-slider-exercises-that-will-leave-every-muscle-in-your-body-quaking">« 9 KLider vježbe koje će ostaviti svaki mišić u vašem tijelu uzdrmane</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://hr.wellbeingmaven.com/article/this-super-intense-plyometric-move-combines-the-two-hardest-glutes-exercises-into-one-killer-butt">Ovaj super-intenzivni plyometrijski potez kombinira dvije najteže vježbe glutena u jednu vježbu ubojice »</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/3FLOZ-natural-beauty-travel-beauty-airport.jpg" alt="Aerodromski automat koji izdaje prirodne kozmetičke proizvode" > </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/the-airport-vending-machine-that-dispenses-natural-beauty-products">Aerodromski automat koji izdaje prirodne kozmetičke proizvode</a> </div> <div class="white-news__text"> Nitko ne voli sigurnost aerodroma, ali to može biti posebno strašno iskustvo ako zaplijene vaš omilj... </div> <div class="white-news__author"> <a href="http://hr.wellbeingmaven.com/author/dr-johnnie-smith">Dr. Johnnie Smith</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="Mojih pet opsesija ljepote Hayley Williams" > </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/my-five-beauty-obsessions-hayley-williams">Mojih pet opsesija ljepote Hayley Williams</a> </div> <div class="white-news__text"> Zamislite da si Hayley Williams, glavna pjevačica Paramore. 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