https___spoonuniversity.com_lifestyle_5-must-do-yoga-poses-if-youre-stuck-at-a-desk-all-day.xml
http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
1.1 1.2 2.1 2.2 2.3 3.1 3.2 3.3 4.1 4.2 5.1 6.1 7.1 8.1 8.2 8.3 8.4 8.5 9.1 10.1 11.1 11.2 12.1 12.2 12.3 13.1 14.1 15.1 15.2 15.3 15.4 16.1 17.1 18.1 18.2 18.3 19.1 20.1 21.1 21.2 21.3 21.4 22.1
If you’re anything like the average American, you probably spend more than half your day sitting — much of this time in front of computer at the office. Unless you’ve been living under a rock, I’m sure you’ve heard about the recent studies establishing that this sedentary office-dwelling habit is linked to increased risk of developing serious health problems such as heart disease and diabetes. But sitting at a computer all day also does a number on the way your body feels. Changes to your posture sorta sneak up on you over time, starting small and subtle then becoming more and more significant. The change is often so gradual that you don’t notice it until things start to get really achy and hurt all the time. We don’t often see our repetitive pattern of sitting as the problem. Instead, we blame physical activity or our workouts because that’s when the discomfort seems to intensify. But we’ve actually got that backwards. Prolonged sitting causes certain muscles to shorten and tighten while allowing others to overstretch and weaken, resulting in problematic muscular imbalances. If you work out regularly or are hoping to start, the effects of these imbalances will most likely ultimately show up during and after your workouts, even potentially causing injury. Of course, we can save ourselves a lot of grief by taking time throughout the day to stand up and move around a bit. And here are five simple yoga poses that can be done anywhere for those of us who find ourselves sitting at a desk all day. Bound Forward Fold Start by standing with your feet hip-width apart with your hands clasped behind your back, palms touching. Press your hands away from your pelvis, feeling a stretch across your collarbones. Hinge at your hips and fold in toward your legs as you press your knuckles toward the opposite wall. Keep your neck relaxed, your palms together and work to get your legs straighter without locking your knees, weight evenly distributed between the balls of your feet and your heels. Hold for 30 seconds, gently release your hands and slowly roll up to standing. Stretches your shoulders, chest and hamstrings. Cat/Cow On your exhale, press into your hands to round and broaden your upper back as you drop your head and look back toward your legs. Repeat for eight to 10 breaths. Come onto all fours, wrists under your shoulders and knees directly under your hips. Spread your fingers wide. On your inhale, pull your chest through your arms, drop your navel down, and look up. Stretches your spine, back and chest. Thread the Needle Spinal Twist On all fours, walk your hands a little farther forward in front of your shoulders. Take your right hand across your body and under your left armpit, then place it on the ground with your right palm facing up. Rest your right shoulder and ear on the floor. Hold for 30 to 60 seconds and repeat with the other arm. Stretches the neck, shoulders and back. Cow Face with Eagle Arms Set up your legs first by crossing your left leg over your right so that your knees are stacked directly on top of each other. Then, take your left arm under your right arm just above the elbows, bend your elbows and grab your right wrist with your left hand or bring your palms together. Press your elbows up and forearms away from your face to deepen the stretch. Stretches the thighs, outer hips and entire back. Half Frog On all fours, extend your right leg behind you and rest it on the ground as you bend your left knee and gently move it out to the left side. Keep your hips and left knee lined up, lower your hips toward the ground. Your left shin should be parallel to your right leg with your ankle lined up with your knee, foot flexed and toes pointing out. Rest on your hands or forearms for 60 seconds then switch legs and repeat on the other side. Stretches the inner hips, inner thighs and psoas.
1.1 2.1 4.1 4.2 4.3 4.4 4.5 4.6 4.7 6.1 6.2 6.3 6.4 6.5 8.1 8.2 8.3 8.4 10.1 10.2 10.3 10.4 12.1 12.2 12.3 14.1 14.2 14.3 14.4 14.5 14.6 14.7 16.1 16.2 18.1 18.2 18.3 18.4 18.5 20.1 20.2 20.3 20.4
Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.