<p><strong>Stranska plošča z desnico za dvig noge:</strong> Pridite na podlaket, tako da je vzporedno s sprednjo stranjo. Noge zložite, ko telo postavite v ravno črto, zložite noge in dvignite zgornjo roko do konca navzgor. Ko ste stabilni, naj bo jedro, ko dvignete to zgornjo nogo navzgor in navzdol. Prepričajte se, da se ne povečate v spodnjem kolku in naj bodo boki popolnoma zloženi. Če je dviganje nog preveč, lahko v stranski plošči naredite izometrično držanje. Za dodatno intenzivnost lahko držite težo v zgornji roki.</p> <p><em>Preklopite na stransko ploščo na drugi strani. </em></p> <p><strong>Flutter Kick:</strong> Leži na hrbtu, položite roke za glavo in dvignite noge s tal. Naj bo spodnji abs povezan, nato pa obe nogi brcnete drug za drugim proti nebu. Če v spodnjem delu hrbta začutite lok, lahko roke spravite pod glute. Naj bo vrat dvignjen.</p> <p><strong>Plank podlaket + stran </strong><strong>korak</strong>: Pridite na podlakti v desko za podlaket, komolci pod rameni in naravnost nazaj. Tapnite desno nogo ven, vstavite jo, nato tapnite levo nogo in preklopite. Prepričajte se, da boki niso previsoki ali nizki, in držite dodaten pritisk spodnjega dela hrbta.</p> <p><strong>Tehtana desnica lesa:</strong> V sedečem položaju z nogami pred vami, primite dumbbell in se zasukajte na desni kolk, nato pa ga na diagonali eksplodirate nad glavo na levo stran. Naj bo vaš abs vlečen in počasi spustite težo, nato pa eksplodirajte nazaj. Če je teža preveč intenzivna, lahko vajo opravite brez nje.</p> <p><em>Preklopite stranice, na levi strani utežene lesene sekete. Potem pojdite skozi celoten cikel še dvakrat. </em></p> <p><strong>Poskusite tudi to vadbo Runner Butt, ki vam bo izgorela glute v samo 10 minutah. In se prepričajte, da kolesarite skozi te hladne raztezanje, ko končate znojenje.</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://sl.wellbeingmaven.com/article/release-neck-and-shoulder-tension-from-the-past-year-with-this-20-minute-yoga-flow">« Spustite napetost vrat in ramen iz preteklega leta s tem 20-minutnim tokom joge</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/this-12-minute-butt-sculpting-yoga-flow-will-put-squats-and-lunges-to-shame">Ta 12-minutni pretok joge, ki sega v zadnjico, bo sramotil počepe in lune »</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/Branded-Feature-CCA-Homepolish-.jpg" alt="5 razlogov, zakaj je tapkanje notranjega oblikovalca popolnoma vredno" > </div> <div class="white-news__cat"> <a href="http://sl.wellbeingmaven.com/category/home">Doma</a> </div> <div class="white-news__name"> <a href="http://sl.wellbeingmaven.com/article/5-reasons-why-tapping-an-interior-designer-is-totally-worth-it">5 razlogov, zakaj je tapkanje notranjega oblikovalca popolnoma vredno</a> </div> <div class="white-news__text"> Lep na vašem (priznano meh) kavč, ki se spušča po revijah za dekor za dom, je eden od načinov, da pr... </div> <div class="white-news__author"> <a href="http://sl.wellbeingmaven.com/author/julius-beier">Julius Beier</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="Kako spremeniti kopalnico v japonsko zdravilišče" > </div> <div class="white-news__cat"> <a href="http://sl.wellbeingmaven.com/category/home">Doma</a> </div> <div class="white-news__name"> <a href="http://sl.wellbeingmaven.com/article/how-to-turn-your-bathroom-into-a-japanese-spa">Kako spremeniti kopalnico v japonsko zdravilišče</a> </div> <div class="white-news__text"> Majhna newyorška kopalnica v apartmaju je ponižujoč kraj. 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