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Yoga is a great workout. I have been doing yoga for more than a year. I used to have back problems. I have to say that since I started doing yoga my back is much stronger. Yoga is a very easy, simple and sexy way to get the amazing body you want. It not only makes you strong but also very flexible. You have to be very patient though. If you push your body too much and not follow the steps you can really hurt yourself. You can do yoga at home, all you need is a mat, a peaceful environment, determination and patience. Cow Pose Inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times. Benefits : Stretches the front torso and neck. Caution/Tip : keep the neck a line with the torso Bow Pose Breatha more into the back of your torso, make sure you keep breathing, hold this pose for 20-30 seconds and then slowly let go. remember always be gentle and slow. Benefits : Stretches the entire front body, and back muscles, improves posture Caution/ Tip: do not force your body, take it slowly, if done wrong you can seriously hurt your back. Camel Pose Stay in this pose for about 30 seconds, then go to child pose for few breaths. Benefits: stimulates the organs of the abdomen and neck. Caution/Tip : If it isn’t comfortable place a pillow or towel underneath your knees Child Pose Stay in this pose for about 3 minutes then slowly lengthen the front torso and with an inhalation lift the tailbone as it presses down into the pelvis. Benefits : relieves back pain, calms the brain,stretches hips, thighs and ankles. Sphinx Pose Stay for 5-10 breaths, then slowly lower your belly and head to the floor. Benefits: Strengths the spine, firms the buttocks and relieve stress. Cobra Pose Hold this pose for 15-30 seconds while breathing easily. Benefits : Helps relieve fatigue and stress, improves posture and therapeutic for asthma. Caution/Tip : be very careful not to force your body too much. Do not bend your back too much if you are a beginner. Half Frog Do half frog pose on each side for the same lenght of time, 30 secs -2 minutes. Benefits: Stimulates the organs of the abdomen. One Legged King Pigeon Pose Hold this pose for 30 second on each side. Benefits: Opens the shoulders and chest, stretches thigh area. Caution/Tip :if you can’t straighten your leg, don’t worry just stretch as far as you can. i promise you will get there. Please do not force your body too much. One Legged King Pigeon Pose II Benefits: Stretches back muscles and front torso. Caution/Tip: If done wrong you can hurt your back and knee, so just take it slow. Wheel Pose Lie on the mat, bend your knees and use your arms to lift up your body, if you can’t it is alright to push to hard. If you are comfortable with the pose go on your tippy toes. Hold this pose for about 30 seconds. Benefits: Stimulates the thyroid. Caution/Tip : if you are not that flexible and you can’t bend that much just do a bridge pose. Bridge Pose Lie on you back and slowly lift your back and butt, if you can’t touch the back of your feet that is alright. hold this pose for about 30 seconds, release with an exhalation and bring your body to the floor. Benefits: calms the brain and rejuvenates tired legs. Caution/Tip: Be very careful with your neck. keep it pointing to the ceiling, do not move your neck while performing this pose. Plow Pose Hold this for about 1-5 mintues. if your back can’t bend that much just do as far as you can if your feet don’t touch the ground that is alright you will get there. Remember not to push to hard. Benefits: Therapeutic for backaches, headaches and insomnia. Caution/Tip: Please be very careful and don’t be hard on your body because this could seriously hurt you. Have a blanket underneath the neck(This is one of my favorite pose. I wouldn’t recommend this pose if you are beginner this is a very hard and you shouldn’t do it if you are not very flexible) Full Boat Pose Sit on the mat, slowly bring your legs up and extend your arms and hold your legs. If you can’t straighten your legs slightly bend your knees. stay in this pose for 20-30 seconds and then release with an exhalation. Benefits: Abdominal and deep hip flex or strengthener, improves digestion. Twist Hold it for 20 breaths and then repeat it on the other side. Benefits: massages the abdominal organs. Bound Angle Pose Sit with your back straight. and your legs touching the floor. Slowly bring your head down, if your head can’t touch the floor that is alright just go as far as your body allows you to. Benefits: Stimulates the heart,improves circulation,soothes menstrual discomfort. Cautions: If you have a knee injury or any kind of other injury perform with blanket support under the outer thighs. Lotus Pose Sit straight, hold this pose for 1 minute and then switch legs. (bring the bottom one on top). This doesn’t come easy to some people. if you can’t do it just cross your legs and inhale and exhale. Benefits: Stimulates the pelvis, spine and bladder, stretches the ankles and knees. Caution/Tip: This is a intermediate pose, so i wouldn’t recommend it if you are beginner. Head To Knee Forward Bend Pose Sit take a deep breath, stretch your right leg, slightly bend your left leg and stretch your arms. Slowly bend your front body. Hold it for 30 seconds and then switch legs.(if your head doesn’t touch your knee that is alright, don’t be hard you will get there, and if you can’t touch your toes just go as far as you can) Benefits: Therapeutic for high blood pressure, stretches the spine and hamstrings. Hero Pose Stay in this pose for 2-3 mintues. Gradually extend your stay to 5. Benefits: strengthens the arches. Dolphin Pose Start with a child, slowly straighten your legs and bring your upper body off the ground. Slowly lift the back of your feet and go on your toes. if you can’t straighten your knees, bend them slightly. Hold this for 10 breaths and then release your knees to the floor . Benefits: strenghtens arms and legs, helps prevent osteoporosis. Downward Facing Dog Pose start lying down on your belly,then slowly bring your upper body up. Hold this for 30 seconds and release with an exhalation. Benefits: relieves headache, backpain and fatigue. Side Reclining Leg Lift Lie n the floor on your side, slowly bring your leg, if you cant touch your toes yet, just go as far as you can, hold this for 20-30 seconds and then switch legs. Benefits: stretches the torso, tones the belly Wide Legged Forward Bend Stand with your legs wide, slowly bend your body as shown above, if you can’t touch the floor, just go as far as you can. Don’t push too much. Benefits: tones the abdominal organs,strengthens and stretches the inner and back legs and spine. Caution/Tip: if you have lower back problems: do not go all the way down, just bend a little. Big Toe Pose Stay in this pose for about 30 seconds, and then release with an exhalation. if you can’t touch your toes, just go as far as you body allows you. Benefits: Stimulates the liver and kidneys, strengthens the thighs. Caution/Tip: Do not perform the full forward if you have lower back problems. Eagle Pose Bend your knees slightly, lift your left foot up and, balancing on your right foot, cross your left thigh over the right. And also cross your arms. Hold this for 30 seconds release and do them same on the other leg and arm. Benefits: improves concentration and sense of balance. Caution/Tip: Do not perform this if you have a knee injury. Low Lunge Hold this for 30 seconds, repeat with the other foot Extended Triangle Pose Stand with your legs apart, raise you arms parallel to the floor and reach for the shin or knee whatever is comfortable for you. Hold this for 30 seconds and then inhale to come up. reverse the feet and repeat for the same length of time on the other side. Benefits: helps relieve stress. Extended Side Angle Pose Start with a low lunge, slightly twist your upper body and back feet, bend you body and touch your right foot with you right hand. Stay in this pose for about 20 seconds and repeat for the same length of time on the left. Benefits: increase stamina, strengthens knees and back. Tree Pose Stand straight bring your right foot as far as you can, you can also rest it against the inside of your thigh if you want. Hold this for about 30 seconds and then do the same on the left. Benefits: reduces flat feet and improves sense of balance Warrior Pose III Stand straight, bend your body parallel to the floor, stretch out your right leg and bring it so that it is parallel to the floor. if you can’t bring it that high just bring it as far as you can. Stay in this pose for 30 seconds and then switch legs and repeat. Benefits: improves balance and posture, tones the abdomen. Caution/Tip: For beginners have a chair or wall in front of you, in case you lose your balance. Dancer Pose Stand straight, bend your upper body and slowly bring your right leg and grab it with your arms. hold this pose for 30 seconds release with an exhale. Repeat the same length of time on the other side. Benefits: strengthens the legs and ankles, improves balance. Caution/Tip: For beginners have a chair or wall in front of you, in case you lose your balance. information from http://www.yogajournal.com, images from google.
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Vježbe za ispred televizora Nemojte se prisiljavati izvoditi vježbe izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. Ukoliko ne možete odraditi sve setove pojedine vježbe, napravite onoliko koliko možete, te s vremenom povećavajte broj. -1- Zagrijavanje Dok ležite na kauču zagrijavanje možete napraviti tako da nogama simulirate pokrete koje uobičajeno imate nogama dok vozite bicikl. Legnite na kauč i ispružite obje noge. Podignite lagano jednu i savijte je u koljenu. Dok je vraćate u početni položaj isto to napravite s drugom nogom. Zatim naizmjence tri minute „vozite bicikl“. S vremenom povećavajte brzinu i vrijeme izvođenja vježbe. -2- Istezanje Vježba 1. Ispružite se dok ležite na kauču. Dignite ruke iznad glave i dobro istegnite cijelo tijelo, a posebno leđa. Neka vam ruke i stopala teže suprotnim stranama. Zadržite 5 sekundi i opustite. Vježba 2. Dok ležite na leđima savijte noge u koljenima. Ispružite jednu nogu i lagano je dignite iznad sebe istežući bedra, koljeno i zglob. Nemojte koljeno potpuno ispružiti, neka ostane lagano savijeno cijelo vrijeme. Zadržite 5 sekundi i vratite u početni položaj. Ponovite i s drugom nogom. -3- Vrat i leđa Vježba 3. U sjedećem položaju dok opušteno i mirno držite ruke i leđa, nagnite bradu prema naprijed. Zadržite pet sekundi, vratite u početni položaj. Zatim pogledajte u strop naginjući glavu unatrag. Zadržite 5 sekundi i vratite u početni položaj. Zatim glavu nagnite desno pokušavajući ušima dotaknuti rame, zadržite pet sekundi. Vratite u početni položaj, zatim isto ponovite naginjući glavu u lijevo. Napravite 5 setova. Važno je da se ne prisiljavate naginjati glavu izvan granica koje su ugodne za vaše tijelo. Ako osjećate bilo kakvu bol ili napetost, nemojte izvoditi dalje vježbu. -4- Ramena Vježba 4. Ovo je lagana vježba koja se također izvodi u sjedećem položaju. Jednostavno, istovremeno podignite oba ramena, i rotirajte ih u smjeru suprotno od sata. Ponovite vježbu desetak puta. Zatim napravite isto u smjeru kazaljke na satu. -5- Trbuh Vježba 5. Najjednostavnija vježba za trbuh koja se može izvoditi u ležećem i sjedećem položaju je da uvučete trbušne mišiće prema kralježnici. Pretvarajte se kao da pokušavate dotaknuti kralježnicu. Zadržite položaj 5 sekundi, opustite se i ponovite 20 puta. S vremenom možete pokušati izolirati gornje abdominalne i donje abdominalne mišiće, te ih odvojeno vježbati. Vježba 6. Trbušnjaci. Legnite na leđa s nogama svinutim u koljenima i podignutim tako da listovi i bedra čine pravi kut međusobno, ali i u odnosu na gornji dio tijela. Stavite ruke iznad glave, te isprepletite prste na zatiljku. Podižite gornji dio tijela prema koljenima, kao da bradom pokušavate dotaknuti koljena. Nemojte približavati laktove dok izvodite vježbu. Zatim se vratite u početni položaj. Napravite 20 ponavljanja. Opustite se 30 sekundi, a zatim napravite još jedan set, a zatim još jedan. Ukupno tri seta s pauzama od 30 sekundi. Postupno možete povećavati broj ponavljanja. Vježba 7. Legnite na leđa, s rukama sa strane ili ispod stražnjice. Podignite noge 6 do 10 cm od poda i držite nekoliko sekundi (koliko god možete izdržati bez naprezanja vrata ili donjeg dijela kralježnice). Opustite se i ponovite koliko puta možete. Ovu vježbu nemojte izvoditi ukoliko imate bolove u leđima. Na početku vježbu možete izvoditi tako da jednu nogu svinete u koljenu, a drugu podižete, kao na slici iznad. Vježba 8. Dok ležite podignite noge uspravno, lagano svinite u koljenima i prekrižite u gležnjevima. Ruke savijte i dlanove stavite na zatiljak. Podižite se tako da desnim laktom pokušate dodirnuti lijevo koljeno. Zatim, lijevim laktom desno koljeno. Napravite tridesetak ponavljanja. -6- Grudi Vježba 9. Sjednite. Stavite ruke ispred grudi u položaj za molitvu. Podlaktice trebaju biti vodoravne s podom u visini grudi. Pritisnite dlan od dlan stežući prsne mišiće. Zadržite položaj 5 sekundi, zatim opustite pritisak. Ponovite 30 puta. -7- Stražnjica – Vježba 10. Dok sjedite ili ležite stegnite mišiće stražnjice, a zatim opustite. Napravite tridesetak ponavljanja. Vježba 11. Legnite na leđa sa savijenim koljenima i rukama uz tijelo. Podignite karlicu prema stropu do točke gdje je vaše tijelo na 45 stupnjeva u odnosu na pod. Vratite se u početni položaj i ponovite pedesetak puta. -8- Noge Vježba 12. Legnite na desnu stranu i podbočite gornji dio tijela desnom rukom. Držite pravac uho-ramena-bokovi-koljena-peta. Podignite lijevu nogu iz kuka, dvadesetak centimetara od poda. Pazite da ne okrećete stopala te da su cijelo vrijeme vodoravna s podom. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 13. Legnite na desnu stranu kao u prethodnoj vježbi. Podignite nogu, ali ovaj put ispružite stopala i nogu podignite više u zrak. Ponovite 15 puta. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s desnom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. Vježba 14. Legnite na desnu stranu kao u prethodnoj vježbi. Savijte lijevu nogu u koljenu i prebacite je preko desne tako da potkoljenica i natkoljenica čine pravi kut. Podignite desnu nogu dvadesetak centimetara od poda. Napravite 15 ponavljanja. Okrenite se na lijevu stranu i napravite jednak broj ponavljanja s lijevom nogom. Odmorite 30 sekundi. Napravite ukupno tri seta. -9- Ruke Vježba 15. Sjednite na kauč ili ustanite ispred. Raširite ruke tako da budu vodoravne s podom. Pripazite da čine ravnu liniju. Zatim okrećite dlanove. Prema stropu, a zatim prema podu. Ramena neka stoje na mjestu. Izvodite vježbu 1-2 minute. S vremenom ubrzavajte okretanje dlanova. -10- Istezanje Vježba 16. Sjednite s ispruženim nogama. Savijajte se držeći ravna leđa, bradom prema koljenima. Prsti neka klize po listovima od koljena prema prstima kako se vaše tijelo spušta. Vježba 17. Unutarnju stranu bedara istegnite tako da sjednete u položaj dijamanta. Rukama obuhvatite gležnjeve i a lakovima pritišćite unutarnju stranu koljena dok ne osjetite istezanje unutarnje strane bedara. Izvodite vježbu 15 sekundi. Vježba 18. Prekrižite lijevo stopalo preko desnog koljena. Ruke zakačite iza desnog bedra i lagano povucite prema sebi držeći gornji dio tijela opuštenim. Zamijenite noge. Vježba 19. Dok ležite na leđima ispružite noge. Povucite koljeno jedne noge na prsa dok ne osjetite stezanje u bedru. Zamijenite noge. Vježba 20. Dok ležite na leđima ispružite noge. Povucite oba koljena i zadržite pet sekundi na prsima. Završno istezanje. Ispružite se i istegnite maksimalno cijelo tijelo. Hlađenje Vježbanje možete završiti hlađenjem mišića: simuliranjem vožnje bicikla 1-2 minutu ili izvođenjem “škara” nogama. Uvijek konzultirajte svog liječnika ili drugog stručnjaka prije početka bilo kakvog vježbanja ili programa vježbanja. Stranica FIT.COVERMAGAZIN.COM kao ni jedna informacija nije zamjena za bilo koji savjet koje ste dobili od svog liječnika. Autori ne preuzimaju odgovornost za nastanak bilo kakve ozljede. Kategorije: Vježbe