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HIPS Al\ID GLUTEALS @K Gala5ynWrlght '94 n1 1111 Lie on your back on a table with both legs hanging over the edge at the knees. Inhale, flex one hip, and raise your knee toward your chest; interlock your hands behind the raised knee. Inhale and bring your knee to your chest as you keep the opposite leg hanging over the edge. Lie on your back on the edge of a table, allowing your outside leg to hang over the side of the table at the hip. Inhale, flex the opposite knee, and slowly corn press your thigh to your ch est. l@!:i Stand with your legs spread about two feet apart. Flex one knee, lower your body, and place the opposite knee on the floor. Roll your back foot under so that the top of the instep rests on the floor. Place your hands on your hips (or one hand on your forward knee and one hand on your buttocks) and keep your front knee bent at a 90-degree angle. Exhale and push the front of the --~ hip of your back leg toward the floor. IFI Stand parallel to a three-foot-high (one-meter-high) bench or table. Flex your knees and place your inside hand on the face of the bench for balance. Swing the leg closest to the bench back into a split position with your leg on the bench. Exhale and push down (press up) on the bench with the supporting hand. Keep your hips squared and turned under. Lie on your back with one leg raised and straight and your arms out to your sides. Exhale and lower your raised leg toward the opposite hand, keeping your elbows, head, and shoulders fiat on the floor. 1141 Lie on your back on the edge of a table with one leg raised and straight and your arms out to your si des. Exhale, lower your raised leg toward the opposite hand, and pull on the leg with the opposite hand while keeping your elbow, head, and shoulders fiat on the table. Lie on your back, knees flexed, and hands interlocked under your head. Lift your left leg and hook it over your right leg. Exhale and use your left leg to force the inside of your right leg to the floor, keeping your elbows, head, and shoulders fiat on the floor. Lie on your back with your left leg crossed over your right knee. Exhale and flex your right knee, lifting your right foot off the floor, and let it slowly push your left foot toward your face, keeping your head, shoulders, and back fiat on the floor. Lie on your back with your knees flexed and arms out to the sides. Exhale and lower both legs to the floor on the same side, keeping your elbows, head, and shoulders fiat on the floor. Lie on your back with your legs raised straight and arms out to the sides. Exhale and lower both legs to the floor on the same side, keeping your elbows, head, and shoulders fiat on the floor. llejij Sit on a chair with one leg flexed and your heel resting on the chair edge. Interlock both hands and grasp your raised knee. Exhale and pull your knee to and across your body as your heel remains fiat on the chair. Sit on the floor with your hands behind your hips and your legs extended. Cross your left foot over your right leg and slide your heel toward your buttocks. Place your right elbow on the outside of your left knee. Exhale and look over your left shoulder while turning your trunk and gently pushing on your knee with your right elbow. Lie on the floor, flex one leg, and slide the heel toward your buttocks. Grasp your knee with the sameside hand and your ankle with the opposite hand. Exhale and pull your foot to the opposite shoulder, keeping your shoulders and back fiat on the floor. Sit on the floor with your back against a wall. Flex one leg and slide your heel toward your buttocks. Hook your knee with the sameside elbow and grasp your ankle with the opposite hand. Exhale and pul l your foot to the opposite shoulder. S Keep your back straight and upright. Sit on the floor and cross one knee over the over. Exhale and lean forward. Sit on a chair or on the floor with one leg crossed over the opposite knee. Place your hand on the media! part ofyourknee, ward. e x hale,andleanfo~ Sit on the floor and flex your left knee so that your left foot points to your right. Cross your right leg over your left leg and place your right foot fiat on the floor. Exhale, bend your upper torso forward, and place your head on your bottom knee. Sit on the floor with both legs straight and your palms fiat on the floor by your hips with your fingers painting toward your feet. Flex your right knee and place your right foot on the floor so that the heel touches your left knee. Do not let your right leg rise off the floor. Inhale and extend your left leg behind you. The front of your left thigh, kneecap, shin, instep, and the upper part of your toes should rest on the floor. Exhale and push your right hip into the floor. lntensify this stretc h by moving your I:! right foot away from the thigh until your ~ upper and lower legs form a right angle. Stand an arm's length from a sturdy hip-height surface. Hold onto the surface. Inhale, flex one knee, move your pelvis forward, and place your outer thigh, calf, and ankle on the surface of the bench. Exhale and lean forward. tg Use a padded bench or a folded towel z to reduce discomfort. 11$1 Sitting on the floor, flex your right knee and place your right foot as high as possible on your left thigh with the sole of your foot turned up. Exhale, flex your left knee, and place it as high as possible on your right thigh with the sole turned up and without forcing the stretch. This stretch, called the Padma or Lotus, Îii is one of the most important meditative z poses in yoga. \i7 This stretch is not recommended for W individuals with knee problems. 11@1 Kneel on ail fours. Exhale, flex one arm, and rotate your hip out to that side. IUJej Stand slightly more than an arm's length from a wall. Place one hand on the wall and the heel of your other hand on the back of your hip joint. Exhale; keeping your legs straight, contract your buttocks and rotate your hips slightly forward and in toward the wall. Stand slightly more than an arm's length from a wall. Bend one leg forward and lean against the wall without losing the straight line of your head, neck, spine, pelvis, rear leg, and ankle. Keep the heel of your rear leg fiat and parallel to your hips as you rotate the hip outward. Lie on your side with your knees and hips extended in a straight line with your torso. Exhale and push up to a resting position on your hip, placing your arm directly under your shoulder and bearing weight on your extended arm and hand. S You may have to place your opposite z foot on the floor to stabilize your pelvis. llff:i Sit on the floor with your arms straight and hands resting on the surface of a bench. Extend your legs laterally. Exhale and turn your body laterally, crossing your left leg over your right knee and placing your left --... foot on the floor. Exhale, bend the supporting arms, and allow the extended leg to si ide away from the bench while attempting to lower your hip to the floor. ~~~::::!; w This stretch is used by dancers to correct a snapping hip. z Do not do this stretch if you have a history of lateral ligament injury to the knee. Stand with your hands at your si des and extend and adduct your left leg as far as possible. Exhale and flex your trunk laterally toward your right side, keeping your hands by your hips.,,,,, Stand with your hands at your sides and extend and adduct your left leg as far as possible. Exhale and flex your torso laterally toward your right side. Try to touch the heel of your left leg with both hands. Exhale, round your upper torso, and return to the starting position. U7 Th is is a severe stretch since it in W corporates both spinal flexion and rotation.
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6 vežbi za bikini liniju - 6 vežbi za bikini liniju Još uvek nije kasno da svoje telo dovedete u red, I da skrenete pažnju na sebe na plaži. Praktikovanjem jednostavnih, a veoma korisnih vežbi možete da za relativno kratko vreme ostvarite željene rezultate. Prva vežba – čučanj na jednoj nozi – stanite u uspravan položaj. Ispružite ruke u visini ramena, ravno. Podignite levu nogu s poda, pružite je ravno, napred. Zatim lagano krenite u čučanj, a levu nogu držite što je više moguće pravo. Ostanite u čučnju par sekundi, pa se vratite u početni položaj. Vežbu ponovite nekoliko puta, pa uradite isto, samo sa desnom ispruženom nogom. Druga vežba – iskorak – uzmite tegove po želji (preporučljivo manje težine, do 2 kg). Stanite u uspravan položaj, a ruke držite uspravno. Levom nogom iskoračite unazad, a desnu nogu savijenu ostavite napred. Zatim skočite, I zamenite smer nogu. Vežbu ponovite nekoliko puta. Treća vežba – hod sa tegovima – uzmite tegove po želji (preporučljivo veće težine). Ruke sa tegovima držite uz telo, sa strane. Držite ramena uspravno. Hodajte na petama unapred, ili u krug maker jedan minut. Vežbu ponovite nekoliko puta. Četvrta vežba – potisak – na steperu stanite uspravno, sa obe noge. Uzmite tegove po želji (preporučljivo manje težine). Stanite korak unazad desnom nogom, a levu savijte. Gornji deo tela I ramena potiskujte prema napred, odnosno krećite se prema levoj nozi. Ramena pokušajte da držite uspravnim. Potom se vratite u početni položaj I zamenite noge. Vežbu ponovite nekoliko puta. Peta vežba – ketlbel – uzmite ketlbel (ili teg) sa jednom ili obe ruke. Noge držite raširene I stanite u polusedeći položaj. Podignite ketlbel do visine ramena. Vodite računa da poravnate telo, kolena I leđa. Vežbu ponovite nekoliko puta. Šesta vežba – lopta – uzmite pilates loptu. Lezite na pod, a noge stavite na pilates loptu, u savijenom položaju. Potom podignite kukove tako da formirate ravnu liniju od kolena do ramena. Jednu nogu približite što više grudima. Potom nogu vratite u početni položaj I isto učinite sa drugom nogom. Vežbu ponovite nekoliko puta. Probajte da uradite ove vežbe I ukoliko ih se držite, maker svaki drugi dan, rezultati će biti brzo vidljivi I bićete spremni za plažu.