<p>Če želite kar najbolje izkoristiti poteze (in se izogniti poškodbam), se želite prepričati, da se med vadbo držite v nevtralni hrbtenici. "Želite pomisliti, da bi držali sočno breskev pod brado," pravi Kellum. Predstavljajte si, da se vaše spodnje rebro trudi, da bi bilo težko biti v preprogo, vendar dvignite spodnjo nazaj <em>samo</em> malo-"dovolj prostora, da tam postavite borovnico."Torej, preden začnete s svojimi vajami, si vzemite trenutek, da se nekajkrat zataknete in sprostite medenico, da se boste pomagali pri nevtralni hrbtenici, ki je nekje med tema dvema mestoma.</p> <p>Razumem? Zdaj spremljajte videoposnetek, da obvladate premike spodaj, in ne pozabite preveriti naslednji teden, ko bo vse nove trenerka meseca delil njene stvari.</p> <h2>Poševne</h2> <p><em>Naredite celotno serijo na desni strani, nato ponovite na levi</em></p> <p><strong>1. Stegna tiska: </strong>Leži na hrbtu z nevtralno hrbtenico in desno stopalo zasajeno, levo nogo plavate v mizo, da ustvarite 90-stopinjske kote na bokih in kolenih. S široko potisnite prstan ob stegno in razmislite, da bi ga potisnili kot igrač. Ko izdihnete, objemite trebuh proti hrbtenici in pritisnite obroč. Vdihnite za sprostitev. Ponovite petkrat.</p> <p><strong>2. Stegen stisnjenje s curl:</strong> S pritiskom na obroč v stegno s širokimi komolci v istem enojnem položaju mize, globoko vdihnite in zavijte naprej na izdihu. Vdihnite do spuščenega hrbta navzdol do tal. Ponovite petkrat.</p> <p><strong>3. Stegno stisnite s stiskalnico za roke:</strong> S pritiskom na obroč v levo nogo, naj bo ramena zaviti s tal in obroč spustite v stegna, razmišljajte o tem, da bi v rokah izstrelili mišice. Ponovite petkrat.</p> <p><strong>4. Criss-Cross Enojna noga:</strong> Če pritisnete nasprotni komolec ali podlaket na obroč in v levo nogo na mizi, zavijte in zavrtite hrbtenico, ko izdihnete. Če dvignete nizko hrbtno stran, plavajte desno nogo, da se srečate z levo v mizi in držite. Iztegnite desno nogo, da lebdite in jo vrnite na mizo, ves čas potisnite krog v levo stegno. Ponovite petkrat.</p> <p><strong>5. Criss-Cross dvigalo in nižje:</strong> Držite se curl in potisnete obroč v levo nogo, dvignite in spustite desno nogo navzgor in navzdol s koničastimi prsti. Ponovite petkrat.</p> <h2>Glutes</h2> <p><strong>1. Most z artikulacijo:</strong> Začnite v aktivnem počitku z nogami na tleh, koleni upognjeni in hrbtenici. Obroč položite med stegna in ga začnite stisniti z abs, ne pa z gluteni. Nato stisnite zadnjico, kolikor lahko, in se dvignite v most. Spodaj nazaj na tla. Ponovite petkrat.</p> <p><strong>2. Most z notranjim stiskanjem stegna:</strong> Držite most, ki ga uredite v poravnavi s koleni, prsmi in ramenskimi obroči s stegni. Enakomerno stisniti z obema stranema. Ponovite petkrat.</p> <p><strong>3. Most s pravim notranjim stiskanjem stegna:</strong> Držite isti položaj, stisnite obroč samo z desnim notranje stegno. Ponovite 10 -krat</p> <p><strong>4. </strong><strong>Most z levim notranjim stiskanjem stegna:</strong> Držite isti položaj, stisnite obroč samo z levim notranjim stegnom. Ponovite 10 -krat</p> <p><strong>5. Most brez artikulacije:</strong> Potisnite noge skozi obroč, spustite stopala na preprogo in ga držite za koleni (razširite noge, kolikor morate, da ga držite na mestu). Enakomerno pritisnite v krog z vsako stegno, stisnite glute in dvignite zadnjico v most. Spustite se navzdol v tla, ves čas se upirajte obroču. Ponovite 10 -krat.</p> <p><strong>6. Most z zunanjim stiskanjem stegna:</strong> Držite svoj most, enakomerno pritisnite v obroč z obema stegnama. Izpustitev. Ponovite 10 -krat.</p> <p><strong>7. </strong><strong>Most s desnim zunanjim stiskanjem stegna:</strong> Iz istega mostu pozi pritisnite v obroč z uporabo samo desnega stegna. Izpustitev. Ponovite 10 -krat.</p> <p><strong>8. Most z levim zunanjim stiskanjem stegna:</strong> Iz istega mostu pozi pritisnite v obroč z levim levim stegnom. Izpustitev. Ponovite 10 -krat.</p> <p><strong>Nimajo prstana? Preizkusite to 9-minutno osnovno vadbo brez opreme ali to serijo Pilatesa, ki vam sploh ni treba <em>Vstani</em> da bi obvladali.</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/7-trainer-approved-ways-to-get-the-most-out-of-your-daily-walking-workout">« 7 načine, ki jih je odobril trener, da kar najbolje izkoristite vsakodnevno vadbo za hojo</a></li> <li class="prev-next__item prev-next__item--right"><a href="http://sl.wellbeingmaven.com/article/elle-macphersons-fave-highlighter-is-the-one-everyone-wants-right-now">Elle Macpherson's Fave Highlighter je tista * vsi * želijo 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: 30px; } .prev-next li { max-width: 50%; } .prev-next__item { display: inline-block; font-weight: bold; } 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