<p><strong>3. Enostavna mrtva noga-leva:</strong> Roke se iztegnejo, malo poskočite v desno nogo in se, ko uravnotežite, pridete do rok proti tlom. Pomislite na notranje vrtenje z levega kolka. Zaustavite z rokami navzdol, nato pa se vrnite in stisnite in zaposlite desno. Naj bo svoje jedro angažirano, prsni koš in trebuh.</p> <p><strong>4. Levo levo stoječe ramene: </strong>Roke se raztezajo nad glavo, ko pridete navzgor in stisnete obroč. Doseči roke navzgor, podaljšano. Ko se je jedro zavzemate. Ko dosežete obroč navzgor, se notranje vrtite od komolcev, upognite levo koleno, nato pa bodo roke prišle do 90-stopinjskega kota. Iztegnite in dotaknite prste, nato pa se spustite na koleno, ko dvignete nogo navzgor.</p> <p><strong>5. LUNGING KOTMO DO KOLENJA LEFT:</strong> Vzemite levo nogo nazaj in prestavite prstan v desno roko. Izolirajte svoje jedro in levo koleno odpeljajte na levi komolec. Zaustavite in sklepajte trebušno steno. Stisnite prsni koš, trebuh. Dihajte in se držite tempa, ki vam je udobno, vendar lahko greste hitreje, če se počutite uravnoteženo.</p> <h2>Set Two</h2> <p><strong>1. Povratna longe-desnica:</strong> Preden začnete na drugi strani, izpustite vse iz telesa. Nato pošljite desno nogo nazaj in iztegnite roke z obročkom. Vzemite si čas za pribijanje obrazca. Naj bo pogled naprej. Ko obrnete nazaj, stisnite obroč z rokami.</p> <p><strong>2. Poševni lesni seseklja v levo levo:</strong> Stopi nazaj, roke segajo do diagonale z obročem. Ko vaš pogled ostane naprej, dosežete obroč zunaj levega kolena. Pritisnite navzgor od sprednje pete, ko se roke raztezajo nad glavo. Dihajte.</p> <p><strong>3. Dejanska desnica z eno nogo: </strong>Dolgo podaljšajte zadnjo nogo. Ko dosežete roke naprej, razmislite o tem, da bi se z nogom v zraku spravili s desnega kolka. Ko se ustavite. Iztegnite roke, ko ohranjate jedro. Naj bo otroški upogib v stoječi nogi-ne zakleni. Vzemite si čas, ko uravnotežite.</p> <p><strong>4. Stoječa ramena tiskovna pravica:</strong> Vzemite kolk in ga sedite nazaj, ko vključite svoje jedro. Vdihnite, ko iztegnete roke. Pridite do 90-stopinjskega kota in dvignite desno nogo. Vdihnite in ven, delajte svoje jedro, ramena stran od ušes. Ko pridete, uporabite notranje vrtenje komolcev.</p> <p><strong>5. Zapenjanje komolca do desnice za koleno: </strong>Prenesite nogo nazaj in z iztegnjenim desno roko potegnite obroč z desno roko, ko potegnete komolec v desno koleno. Iztegnite se in tapnite, držite prsnega koša in ramen stran od ušes. Ko pribijete obrazec, dvignite tempo. In končali ste-čeprav Ghebremichael pravi, da lahko to storite še dva do trikrat, če boste začutili opeklino.</p> <p><strong>Če želite zaokrožiti stvari, preizkusite te druge dobre poteze vadbe, kot je ta stoječa serija joge ali ta baletna vadba za noge (oba lahko * tudi * tudi doma).</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-new-york-city-is-up-in-arms-about-napping">« Zakaj je New York City v obliki branja</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/how-to-master-the-art-of-the-15-minute-power-nap">Kako obvladati umetnost 15-minutnega naleta »</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: 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