<p><strong>2. Tricep levo: </strong>Spustite eno težo in posadite roke na tla v položaju na mizi. Dvignite levi komolec navzgor, stisnite ta tricep in iztegnite roko naravnost na komolec. Zaščitite spodnji del hrbta in ohranite pogled naravnost navzdol in držite komolca blizu rebra. Zavijte ramena nazaj od ušes, da sprostite napetost in ostanite počasi. Za dodaten izziv pridržite na vrhu in dodajte v impulz. Naredite celotno paleto gibanja za eno minuto.</p> <p><strong>3. TRICEP KIKBACKER-REIJA:</strong> V položaju na namizju dvignite desni komolec navzgor in stisnite komolec, ko iztegnete roko, se ustavite, ko je roka v skladu s komolcem. Ohranite dihanje, ko se boste ukvarjali. Če se vaša roka trese, to počnete pravilno. To storite eno minuto.</p> <p><strong>4. Široka zadnja stiskalnica: </strong>Zgrabite uteži in vstanite z noge razdalje širine kolkov. Zavijte ramenska rezila nazaj in iztegnite komolce, roke dolge za vami. Roke potisnite naravnost nazaj in začasno ustavite, ko se uteži začnejo dotikati zadnjice. Pomembno je, da držite roko za telesom. Prinesite jih nazaj in se raztezajte na komolcu. Upognite kolena in držite ramena neposredno čez boke, abs v tesno, oči naprej. Širši kot ste, več napetosti boste čutili v zgornjem delu hrbta. To storite eno minuto in se počasi premikate.</p> <p><strong>5. Bicep curl:</strong> Če želite, zgrabite težji nabor uteži. V vašem moči stran odgovarjajte, da roke pripeljete proti ramenom. Nato se spustite navzdol, da bodo roke prišle proti bokom. Na dnu imejte mikro ovinko, da boste v bicepu ohranili napetost. Ko se zvijate, pustite, da komolci ostanejo mirujoči. Dodali bomo različico serviranja, da dodamo izziv, zato pridite na vrh, pridite na polovico, nato pa si privijte abs, ko dvignete roke, tako da bodo prišli v skladu z rameni. Nato spustite nazaj do 90-stopinjskega kota. Zavijte vse do vrha in se podaljšajte nazaj. Če potrebujete podporo, lahko naenkrat naredite eno roko. To storite eno minuto.</p> <p><strong>Za bolj počasne, trde domače vadbe poskusite s tem 9-minutnim pilatesom za vadbo ABS, skupaj s to vadbo s spodnjim telesom v pilatesu, ki uporablja drsnike za dodaten odpor. </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/why-its-important-to-do-stretches-before-walking--no-matter-how-many-steps-youre-clocking">« Zakaj je pomembno, da se raztezate pred hojo, ne glede na to, koliko korakov urejate</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/this-15-minute-running-endurance-workout-will-help-you-run-your-longest-distance-yet">Ta 15-minutna tekaška vzdržljivostna vadba vam bo pomagala pri izvajanju najdaljše razdalje doslej »</a></li> </ul> <style> .prev-next { display: flex; align-items: center; justify-content: space-between; margin: 0; padding: 20px 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