<p><strong>2. Curtsy Lunge-Right:</strong> Desno nogo spravite v levo za tisto sprednjo nogo in se stabilizirajte v obe nogi. Pridite v curtsy lunge. Odprite se skozi boke in kolena in stisnite glute, da se vrnete na vrh. To bi morali čutiti v levem štirikolesniku in gluteni. Boke naj bodo čim bolj odprte, in zaprite rebra na vrhu. Globlje ko greš v lunge, težje bo.</p> <p><em>Ponovite te vaje na levi strani.</em></p> <p><strong>3. Plank ramene pipe: </strong>Prinesite brado na prsi in se spustite na tla v ploščni položaj. Premaknite ramena od ušes, potegnite pete nazaj in segajte v krono glave naprej. Stopala vzemite nekoliko širše na preprogo in ostanite stabilni, ko se dotaknete nasprotne roke na nasprotno ramo in ustvarite močno diagonalo po celotnem telesu. Naj bo svoje jedro močno in nadomestno roke. Premik naj bo čim bolj minimalen.</p> <p><strong>4. Stranski desni desnik kolkov:</strong> Ko se premikate v stranski plošči na desni strani, zavijte pete navzdol. Spodnji kolk potopite navzgor in navzdol in stisnite glute, ko pridete.</p> <p><strong>5. Natisnite igla:</strong> Zgornjo roko zložite pod telo in jo povlecite na drugo stran preproge, nato pa jo povlecite nazaj nad glavo. Držite ramena stran od ušes in bokov stran od tal.</p> <p><strong>6. Clams-Right:</strong> Ležite na preprogo na strani telesa. Zgornjo roko spravite na vrh kolka in noge s tal, stisnite kolena. Pasu naj tesen in dvignite to zgornjo koleno s kolena spodaj, nato pa počasi lebdite nazaj navzdol. Ko izdihnete, stisnite skozi glute in zadnji del medenice. Če tega ne občutite v zgornjem glutu, zavijte zgornji kolk nekoliko bolj naprej. Dvignite se skozi spodnjo stran pasu.</p> <p><strong>7. Dvigalo za noge:</strong> Stisnite pete skupaj na vrhu in spravite kolena. Z dvignjeno zgornjo nogo, spustite spodnjo nogo navzdol in dvignite zgornjo nogo navzgor in navzdol, nikoli se ne dotikajte tal. Stisnite glute in zadnji del telesa.</p> <p><strong>8. Krog noge-desnica:</strong> Držite zgornjo nogo navzgor, pritisnite peto, da najdete več dolžine na zgornjem pasu. Držite to dolžino in obkrožite zgornjo nogo ven. Manjši je krog, lažji je in večji je krog, bolj zahtevno bo. Naredite pet krogov v eno smer, nato pet v vzvratni strani.</p> <p><strong>9. Spremenjena stranska desnica: </strong>Spodaj zataknite spodnjo nogo in pridite v spremenjeno stransko ploščo, ramena stran od ušes. Dvignite zgornjo nogo navzgor in stisnite po dnu telesa, ko držite.</p> <p><em>Ponovite te vaje na levi strani.</em></p> <p><strong>10. Most Pulse:</strong> Pridite na hrbet, stopala na tleh, kolena upognjena. Segajte roke navzgor proti nebu, ramena stran od ušes in potisnite boke navzgor proti nebu. Prepričajte se, da so vaša rebra in trebuh in se zataknete z medenico. Na vrhu naredite most impulze, ko stisnete glute in zažgete hrbtenice.</p> <p><strong>11. Most Pulse z dvigalom pete:</strong> Boki naj dvignejo, pritisnite velike prste na tla in dvignite pete, ko še naprej delate mostovske impulze.</p> <p><strong>12. Mostni utrip s podaljškom:</strong> Držite se na vrhu na prstih, boke dvignite in pripeljite roke nad vami. Naj se kolena stisnejo in boke potisnejo navzgor in navzdol.</p> <p><strong>13. Toe Tap Curl:</strong> Roke spustite za glavo in dvignite kolena navzgor v položaj na namizju. Ko se zakrivate, ga vdihnite, držite tam in tapnite enega prsta navzdol. Vrnite to nogo nazaj v namiz. Nadomestne strani.</p> <p><strong>14. Raztezanje z eno nogo:</strong> Zvijte se, segajte roke za eno stegno in raztegnite nasprotno nogo stran od vas. Ločite ramenska rezila in držite komolce široke in zamenjajte noge, ko škarje od strani do strani. Izdihnite za dva vdiha z eno nogo, nato preklopite. Naj bo prsni koš dvignjen in rebrasta zataknjena.</p> <p><strong>15. Roka + podaljšek noge:</strong> Roke segajte proti nebu, raste navzdol in pripeljite noge v namizje. Ostanite z nogami, ko segate v prste na nebo. Vaša nasprotna roka in nasprotna noga se bosta podaljšala od srednje črte. Vrnite jih nazaj, nato se izmenično na drugo stran in preklopite.</p> <p><strong>16. Raztezanje hrbtenice:</strong> Stopala se spustijo, roke proti nebu. vdihnite, zavijte sega proti steni pred u. Zavijte proti hrbtu na obeh straneh za hiter raztežaj.</p> <p><strong>17. Push-up:</strong> Lahko naredite polne potiske, potiske s kolen ali iz štirinožnega položaja. Ko vdihnete trebuh, držite trebuh, spuščajte se na tla, nato pa izdihnite, da pritisnete nazaj. Ko potisnete navzdol in navzgor, pritisnite vrhove nog.</p> <p><strong>18. Plank:</strong> Pojdite v visok položaj deske, roke pod rameni, hrbtenico nevtralno, stopala skupaj. Držite in dihajte. Ko končate, počivajte v otroški pozi.</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/want-to-challenge-your-arms-in-pilates-workouts-add-weights">« Želite izzvati svoje roke v vadbah v pilatesu? 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