<p><strong>Sklupčati se:</strong> Povratak u položaj stola s podignutim nogama, stavite ruke iza glave s prstima isprepletenim i palcima koji pokazuju dolje. Lagano podignite laktove, a zatim ogulite glavu i prsa gore, ulazeći u uvijanje. Zatim spustite glavu i prsima dolje. Izdahnite da se uvijate, dovodeći prsa na bedra, udišite se na spuštanje. Držite glavu tešku u rukama. Učiniti 10 ponavljanja.</p> <p><strong>Curl Up + Toe Tap:</strong> Sada kombiniramo oba ova poteza za više izazova. Uđite u stol s rukama iza glave. Dok uvijate glavu i prsa gore, dodirnite jedan od nožnih prstiju prema prostirku. Zatim vratite sve u početni položaj dok izdahnete, a zatim udahnite dok spuštate suprotnu nogu. Obje noge možete spustiti za više izazova. Učiniti 10 ponavljanja.</p> <p><strong>Kosi se uvijanje s desnom lift za noge:</strong> Rukama isprepletenim iza glave, produžite kralježnicu i uvijajte glavu i prsa prema gore, uvijajući se na desnu stranu dok podignete nogu u stol. Zatim spustite gotovo sve do prostirke, a zatim se vratite ravno natrag, izdisavajući se, udišući se da biste se vratili. Razmislite o svom suprotnom rame. Učiniti 10 ponavljanja.</p> <p><strong>Extension-Left:</strong> Držite se u posljednjem uvijanju, podignite malo više i podignite suprotnu nogu u stol. Zatim će vam se suprotna noga protezati i dalje, a zatim preklopiti. Izdahnite da se produži, udiše da se preklopi. Obavezno ne ljuljajte ili nagnite zdjelice stabilizirajte bokove i držite ih teškim na prostirci. Koljeno u položaju stola treba ostati izravno preko vašeg kuka. Učiniti 10 ponavljanja.</p> <p><strong>Krug nogu:</strong> Držite na svom posljednjem produžetku, a zatim kružite produženu nogu za pet ponavljanja u jednom smjeru, a zatim pet u drugom. Zatim zagrlite koljena u prsa i stijene bočno na stranu.</p> <p><strong>Kosi se uvijanje s lift-lijevom nogom:</strong> Učinite 10 ponavljanja ovoga na lijevoj strani.</p> <p><strong>Extension-desno za noge:</strong> Držite se u kovrčama i proširite desnu nogu za 10 ponavljanja.</p> <p><strong>Krug nogu:</strong> Učinite malo krugova s ispruženom nogom u jednom smjeru za pet, a zatim preokrenite za pet.</p> <p><strong>Hip Dip-Left:</strong> Spustite podlakticu. Možete napraviti bočnu dasku s koljena, s lakatom u skladu s koljenima dok se podižete u bočnu dasku. Ili možete napraviti potpunu varijaciju na podizanju nožnih prstiju i zadignite jednu nogu ispred, a zadesite stražnje noge tako da se vanjski rub povezuje na prostirku. Vaša gornja ruka poseže prema stropu. Povucite trbuh i rebra i umočite bokove, a zatim podignite iz struka. Udihajte da se spustite, izdahnete da biste se podigli, nikad ne dodirujući pod s donjim kukom. Učinite to za 10 ponavljanja.</p> <p><strong>Pike Twist-Left:</strong> Nađite na ruku, prsti pokazujući od vas. Na istoj strani postavke daske koju ste odabrali, vaša gornja ruka doseže. Izdahnite da biste stigli do gornje ruke prema stražnjem gležnju, a zatim se vratite u bočnu dasku. Podignite kukove visoko, udišite se na otvor, izdahnite da biste uvijali ispod. Razmislite o svojim kukovima koji pružaju prema stropu i otvorite ih. Učiniti 10 ponavljanja.</p> <p><strong>Kuk desno:</strong> Učinite 10 ponavljanja s desne strane.</p> <p><strong>Pike Twist-desno: </strong>Učinite 10 ponavljanja s desne strane.</p> <p><strong>Koljeno puhalo:</strong> Iz položaja visoke daske, nacrtajte lijevo koljeno prema jednoj strani, vratite ga natrag, a zatim ga pređite na suprotnu stranu, a zatim ga vratite natrag. Dovedite lijevu nogu u isti lakat, a zatim preko. Izdahnite dok se uvlačite, udišite da ga vratite. Učinite pet sa svake strane, držeći bokove stabilnim, a srce zasjalo naprijed.</p> <p><strong>Pravo povlačenje koljena:</strong> Ponovite desnom koljenom.</p> <p><strong>Spor Motion Mountain penjač:</strong> Iz položaja visoke daske, izmjenite koljena u prsa za stvarno spor planinski penjač. Držite prsa podignute, kukovi su na razini i kreću se s kontrolom. Držite sićušnu mikro-zaklon u laktu tako da nisu zaključani. Učinite to za 10 ponavljanja, a onda ste gotovi.</p> <p><strong>BTW, evo koliko često biste trebali promijeniti vježbanje, na temelju godina istraživanja. 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