http___kungfu-school.com_blog_martial-arts_item_106-stretching-exercises__1.xml
http___fitnes365.com_vezbe-za-zatezanje-stomaka__1.xml
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Stretching program Here is series of stretching exercises for our students. Each description matches the corresponding number in the video and on the picture. It is important that the exercises are done in the sequence indicated here. All exercises should be done first on the left leg and then on the right. Stretching Tips Always warm up at least 15 minutes prior to stretching. Move slowly when stretching. Take this time to relax and focus on your breathing. Stretch to the point of medium tension. If something hurts, stop immediately. Stretching should feel good. Try to stretch at least 3 times a week. This workout can take minimum 10 minutes, or as long as you'd like. Regular stretching exercises can improve your performance, prevent injuries and help you to relax. Outstretched leg: keep your knee straight, flex your foot and your toes. Supporting leg: keep the bended knee to the side as much as possible. Make bouncing movements down. Repeat 20-30 times. Begin in the same position as the first exercise. Lean to your stretched leg and hold this position for 20-30 seconds. Do 20 bounces and then one lean – three times on each leg. Groin stretching – begin in the same position as the first exercise. Roll the foot of the stretched leg towards you. Push your heel away from you – your hip should rotate away from you. Supporting leg is bent, with your calf on the floor and your foot flexed. Hold this position for 30 seconds. After completion of exercise three, put your bended leg on the shin and sit on it, keep your stretched leg in the same position. Hold this position for 30 seconds. Put your knees on the floor and turn them as far away from you as possible. Move your body backwards smoothly. When your body is back as far as it can go, hold this position for a few seconds. Then move forward. Repeat 30-50 times. Half-split – Bend your right leg and stretch your left leg behind you, as far as possible. Bounce towards the floor, as far as you can. Keep your back straight and do not bend your back leg. Repeat 30-50 times. Begin with a half split. Put your palms on the floor, your right arm around your bended leg and bounce towards the floor as far as you can. Repeat 30-50 times. Holding the same position, lean forward, put your chest on the floor as close to the heel of your front leg as possible. Keep your back knee straight. Hold this position for 30 seconds. Bend your right leg, sit on your right heel with your toes flexed against the floor. Stretch your left leg, flex your left foot and lean your body along your left leg. Do 20 bounces and then one lean – three times on each leg. Keeping the same position as exercise nine, stand up. Do bouncing leans to the stretched leg, keep both your knees straight. Flex the foot of the stretched leg. Repeat 20-30 bounces and also hold this position for 30 seconds on each leg. Splits to the side. Start standing, face left and stretch your legs as wide as possible. Lower yourself as close to the floor as possible. Face your left leg, then your right. Hold for 30 seconds on each leg. Straight split. Start standing, face forward, stretch your legs as wide as possible and lower yourself as close to the floor as possible. Hold for 30 seconds. Sit on the floor and stretch your legs as wide as possible. Keep your knees straight. Flex your feet. Lean to the left, then the right. Repeat 30-60 times. Begin in the same position as exercise 13. Lean forward as far as possible and hold. Hold from 30 seconds. Bring your legs together, flex your feet and lean forward as far as possible. Hold for 30 seconds. Lotus pose. Hold for 60 seconds. Begin with the Lotus pose and lie back on the floor. Hold for 60 seconds. Sit on the floor with your knees and feet to the sides. Flex your feet. Stretch your legs as wide as possible. Hold this position and lie down trying to get your back as close to the floor as possible. Hold for 30 seconds. Sit on the floor and put your feet together, as close to your body as possible. Push your knees with your elbows, and try to get your knees as close to the floor as possible. Hold for 60 seconds. Take one foot and pull it towards your chest. Hold for 30 seconds for each leg. Take one foot and put it behind your head. Hold for 30 seconds for each leg. Spiral. Sit on the floor. Bend your right leg and put it on the floor in front of you, flex your foot. Put the foot of your left leg behind the knee of your right leg. Twist to the left as far as you can. Hold for 60 seconds on each side. Author: Valery Prosvirov. Head master of Golden Dragon school
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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.