<h2>Poskusite s temi 5 raztezanji, ki vas bodo ohladili po kilometrih truda.</h2> <p><strong>1. Sedeči metulj</strong>: Sedite na tleh in znižajte podplate nog pred vami, tako da noge tvorijo diamantno obliko. Sedite visoko, primite si gležnje in pojdite naprej in zložite naprej (če lahko hrbet držite ravno). "Ta je odličen, ker razteza vaša notranja stegna, in zame se ponavadi zategnem ne samo v hrbtenici.</p> <p><strong>2. Sedeča drevesna poza:</strong> Iz vaše diamantne oblike vnesite podplat leve noge na notranje desno stegno in iztegnite desno nogo. Boke stisnite proti desni nogi in dosežete desno roko z desno nogo. Med tem naj bo hrbet ravno in počivajte levo roko na tleh. Ponovite na nasprotni strani.</p> <p><strong>3. Quad razteg: </strong>Še vedno sedi na tleh, pripeljite noge naravnost pred seboj in upognite desno nogo, tako da goleni. Stopalo mora biti upognjeno. Če se vam zdi, da potrebujete malo več raztezanja, pojdite naprej in počasi spustite svoje telo na tla, tako kot to počnete. Ponovite na nasprotni strani.</p> <p><strong>4. Sedeč hrbtenični zasuk</strong>: Iztegnite obe nogi pred vami. Prinesite desno nogo na zunanjo stran levega kolena. Zavijte trup v desno, začenši iz jedra, in priklenite levo komolco zunaj desnega kolena. Prinesite desno roko na tla za seboj in nežno zasukajte prsi. Ponovite na nasprotni strani.</p> <p><strong>5. Downward pes z raztezanjem nog: </strong>Prelepite se na trebuh in potisnite nazaj v psa, obrnjenega navzdol. Upognite eno koleno, medtem ko drugo nogo držite naravnost, nato pa znova in znova preklopite. "Če opravljate veliko eksplozivnega dela ali moči, bodo teleta prva stvar, ki se zaostrijo," pravi Copeland. 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