<p><strong>Drs z nizkim ležanjem: </strong>Začnite v širokem položaju s poudarjenimi prsti, lunge z ene strani na drugo, ostati nizki in držite prsi navzgor. Ponovite 30 sekund.</p> <p><strong>Preskoči: </strong>Dvignite nasprotno koleno in hkrati roko, bodisi kot pohod ali dodajte hmelj, da bo popoln preskok.</p> <p><strong>Zadnjici: </strong>Pripeljite pete proti zadnjici z malo "pepa v koraku", da dvignete srčni utrip in odprete štirikolesne štirikolesne prostore. Če želite spremeniti to potezo, lahko namesto teka hodite. Naj bo bolj intenzivno tako, da dvignete roke nad glavo.</p> <p><strong>OSNOVNI SKUPT TEDENJA: </strong>Ponovite to potezo 30 sekund.</p> <p><strong>Drs z nizkim ležanjem: </strong>Ponovite to potezo 30 sekund.</p> <h3>Vsak premik opravi 40 sekund z 10 sekundami okrevanja vmes. To serijo ponovite dvakrat.</h3> <p><strong>Split Squat (desno): </strong>Z desno nogo spredaj in levo nogo za seboj s hrbtnimi prsti, zataknjenimi pod (držite dumbbells v vsaki roki, da dvignete faktor izziva), se potisnite navzgor in navzdol skozi desno peto, poljubite zadnje koleno na tla. Naj bo vaše jedro tesno in hrbet naravnost in se premikajte v počasnih in nadzorovanih gibih. Ponovite 40 sekund.</p> <p><strong>Split Squat (levo): </strong>Ponovite isto premik na levi strani. Ponovite 40 sekund.</p> <p><strong>SUMO Squat: </strong>S prsti in stopali, ki so širši od bokov, držite dumbbells na ramena. Naj bo prsni koš dvignjen in hrbet in repno kost naravnost ter dvignite in spustite telo, stisnite glute na vrhu. Za spremembo, opustiti dumbbells in se premakniti izključno s svojo telesno težo. Ponovite 40 sekund.</p> <p><strong>Glute Bridge: </strong>Ležite na hrbtu z upognjenimi koleni in dvignite boke s tal, nato pa spustite nazaj navzdol. Naj bodo glute in jedro angažirani in bodite prepričani, da ne boste pretiravali z boki. Ponovite 40 sekund.</p> <p><strong>Če želite prižgati celotno telo v ognju, podvojite Charleejevo vadbo nog z domačo jedro vadbo ali oglas nekaj potez, ki bodo požgali vaš zgornji del telesa. </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/zika-update-heres-where-you-should-currently-avoid-traveling">« Zika Update Tukaj se trenutno izogibate potovanju</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/real-talk-which-are-more-effective-sit-ups-or-crunches">Pravi pogovor, ki so učinkovitejši sedeči ali drobtini? »</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 { 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