<p><strong>Peta dvig Squat:</strong> Z rokami pred vami, počepnite navzdol, ko ostanete na nogah. Naj bodo gležnji stisnjeni drug proti drugemu in pritisnite velike prste v preprogo. Nato ga držite na dnu.</p> <p><strong>Lunge-leva:</strong> Postavite levo nogo naprej, desno nogo nazaj, približno stopnjo razdalje vmes. Enako porazdelite svojo težo v obeh nogah, dvignite zadnjo peto navzgor, stisnite sprednji del telesa, zavijte rep in se spustite v lunge. Upognite se skozi zadnje koleno in spustite svoje telo, nato pa se vrnite in ponovite.</p> <p><strong>Lunge peta dvig-levo:</strong> Nagnite se naprej na sprednjo nogo z dvignjenimi rokami, dvignite si peto navzgor in ostanite v pasu, ko se dvigate navzgor in navzdol.</p> <p><strong>Curtsy Lunge-levo:</strong> Vzemite zadnjo nogo na drugo stran za seboj in se stisnite v curtsy lunge in stisnite glutene.</p> <p><em>Ponovite serijo Lunge na desni strani. </em></p> <p><strong>Plank:</strong> Spustite se v ploščo z nogami v širini kolkov narazen, potegnjen trebuh, ramena stran od ušes.</p> <p><strong>PLANK MARCH:</strong> Dvignite eno nogo do višine kolka, položite navzdol. Ponovite z drugo nogo in se izmenično ohranjate čim bolj enakomerno.</p> <p><strong>Stranska desnica:</strong> Pete zložite drug na drugega, levo roko nad glavo, nagnite se v desno roko, ko se dvignete v stransko ploščo. Dvignite se skozi ta spodnji kolk.</p> <p><strong>Stranski desni desnik kolkov:</strong> Medtem ko ste dvignjeni v stranski plošči, dvignite in spustite boke, medtem ko vse držite v vrsti.</p> <p><strong>Stranska plošča z desnico za dvig noge:</strong> Dvignite zgornjo nogo navzgor, nato pa jo spustite nazaj in ostanite v stranski plošči.</p> <p><strong>Levo levo levo noge:</strong> Spustite se na svojo stran z upognjenimi koleni pred vami. Dvignite zgornjo nogo na pol, nato pa jo počasi spustite nazaj navzdol. Poskusite se premakniti samo iz kolčnega sklepa.</p> <p><strong>Krog noge-desnica:</strong> Poravnajte zgornjo nogo, upognite nogo in s to nogo narišite kroge. Manjši je krog, lažji je. Nato preklopite navodila.</p> <p><strong>Utripna desnica z dvigalom za noge:</strong> Z dvignjeno zgornjo nogo naredite 10 impulzov navzgor in navzdol.</p> <p><em>Ponovite serijo plošč na levi strani.</em></p> <p><strong>Hover:</strong> Pridite na roke in kolena, roke pod rameni, kolena pod boki. Potrdite prste pod, potegnite ramena stran od ušes in kolena pomaknite za centimeter od tal. Poiščite dolžino skozi hrbtenico in držite.</p> <p><strong>Hover marec:</strong> Korak prvi stopite naravnost v ploščo, pri čemer bo boki ostali na ravni, nato pa se sprehodite nazaj v čezmejni položaj. Preklopite na drugo nogo in nato izmenično, nikoli ne pustite, da kolena pridejo na tla.</p> <p><strong>TABELA NAPAKA NAVODILA:</strong> Iz položaja namizja izdihnite in iztegnite eno nogo za seboj do višine kolkov. Potisnite ga nazaj in nadomestne noge. Naj bo prsni koš dvignjen in ostanite dolgo v vratu, z medenico.</p> <p><strong>Noga + podaljšek roke:</strong> Nadaljujte s podaljškom zgornje noge, a ko se ena noga razteza, segajte nasprotno roko naravnost pred vami. Nato nadomestno.</p> <p><strong>Most Lift:</strong> Pridite na hrbet, položite roke ob strani in obrnite dlani navzgor. Noge so na tleh razdalja širine kolkov. Zataknite medenico, stisnite glute in potisnite v most. Vzemite drobne impulze navzgor in navzdol.</p> <p><strong>Most z dvigalom nog:</strong> Z dviganjem bokov dvignite eno nogo v položaj namizja. Plavajo nazaj navzdol, nato preklopite noge in ponovite.</p> <p><strong>Most z podaljškom roke:</strong> V dvigalu mostu vzemite roke nad glavo, nato pa jih segajte nazaj do neba. Ponovite, ko dihate.</p> <p><strong>Most Lift z dvigom noge:</strong> Utrip na vrhu mostu z desno nogo v položaju na mizi.</p> <p><strong>Most Lift z nogom dvigala levo:</strong> To ponovite z dvignjeno levo nogo.</p> <p><strong>Tapke na nogah:</strong> Ležite na hrbtu z upognjenimi koleni, roke za zadnjim glakom. Pojdite v pilates sedenje in držite, ko obe nogi pripeljete v položaj namizne mize. Dotaknite se enega prsta navzdol proti tlu in nato izmenite stran ob strani. Še vedno naj bo medenica.</p> <p><strong>Pilates sedi:</strong> Ko dvignejo noge, zavijte navzgor, ko vdihnete, vlečete trebuh, nato pa vdihnite, ko spustite glavo navzdol. Ponovite.</p> <p><strong>Raztezanje z eno nogo:</strong> Z dviganjem glave in iztegnjenimi nogami, v prsni koš, stisnite eno koleno, nato pa preklopite. Ponovite.</p> <p><strong>Poskusite tudi s temi vajami v pilatesu, da uravnotežite svoje posturalne mišice, nato pa se skozi to vadbo pilatesa pretečete, da si opomorete. </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/this-15-minute-pilates-routine-utilizes-a-towel-as-a-slider-for-max-muscle-activation">« Ta 15-minutna rutina pilatesa uporablja brisačo kot drsnik za največjo aktivacijo mišic</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/this-30-minute-full-body-deep-stretch-flow-is-the-all-natural-mind-body-relaxation-you-need-right">Ta 30-minutni polno telo globok tok je vsestranska sprostitev uma in telesa, ki jo potrebujete zdaj »</a></li> </ul> <style> .prev-next { display: flex; align-items: center; justify-content: space-between; margin: 0; padding: 20px 0; list-style: none; gap: 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