http___hr.265health.com_alternative-medicine_physical-therapy_1016026804.html_1.xml
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When you are short on time even a small amount of exercise will boost your energy and ease stress. This quick, but challenging workout can be squeezed into any busy day. March in place to warm up a few minutes before you begin and cool down with some light stretching. When time allows, repeat the circuit 2 to 3 times for a full 20 to 30 minute workout. Cardio Shuffle (90 seconds) Stand with feet hip-width apart and bend the knees slightly, lowering into an easy squat. Quickly shuffle your feet while staying in place. The faster you shuffle the more challenging the move. Squats with a Knee Raise (60 seconds) Stand with your feet hip-width apart. Lower into a full squat (sit back and keep your knees behind your toes). Return to the starting position and raise your right knee high, towards your chest as you contract your abs. Return the foot to the floor, squat and repeat with your left knee. Side-to-Side Shuffle (90 seconds) Repeat the Cardio Shuffle, but this time shuffle to your right for 4 counts and back to your left for 4 counts, moving your feet as quickly as possible. Continue side-to-side for the full 90 seconds. Jumping Lunges (60 seconds) Step your right foot forward and lower into a lunge position. Lower the left knee to the ground and bend the right knee, being sure that it doesn’t shift forward past your toes. Push yourself up with an explosive movement, jumping into the air. As you jump, switch your legs so your left foot is forward and your right foot back. Lower into a lunge, jump and repeat. Alternating Toe Touches (90 seconds) Stand with your feet shoulder-width apart and with your arms extended out to each side at shoulder level. Keeping your leg straight, kick your right leg out in front of you, raising it to waist level. At the same time, reach your left hand towards your toes, rotating the torso. Return to the starting position and repeat on the other side. Alternating Side Planks (60 seconds) Get into plank position on your toes with straight arms and hands directly below the shoulders (as if you were preparing to do a standard push-up). Shift your weight to your right hand as you rotate to the left. Turn your right foot so that the outside is in contact with the floor and your left foot is stacked on top of it. Support yourself with your right arm and the outside of the right foot. Extend your left arm up into the air so that there is a straight line from your right hand, across your shoulders, to your left hand in the air. Return to the starting position and rotate to your right to repeat on the other side. Mountain Climbers (90 seconds) Stay in plank position. Pull your right knee towards your chest and rest your right toes on the floor. Jump slightly to switch your feet and land with your left knee in and toes on the floor. Continue to jump and alternate the legs. Push-ups (60 seconds) Stay in plank position and move your hands a little wider than shoulder-width apart. You can perform the exercise on your toes or on your knees. Lower your chin to the ground, keeping your abs tight and your body in a straight line from head to heels (or knees). Push back up to the starting position.
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Lay licem prema dolje na klupi . Dopustiti ruke da visi prema podu . Swing ruke naprijed i nazad lagano 1 minutu . Okrenite lijevu ruku u puni krug lagano 1 minutu . Ponovite s desnom rukom za 1 minutu . Otpustite mišiće Istezanje Stand s nogama razmaknutim ramena i ruku od vaše strane . Podignite lijevu ruku u visini ramena . Povucite lijevu ruku preko svoje tijelo pomoću vaša desna ruka . Vaš lijevi dlan trebao biti okrenut iza vas . Držite lijevu ruku u tom položaju 1 minutu, onda neka vaše ruke natrag na svoju stranu . Ponovite s desnom rukom . povećati izdržljivost Korištenje vježbe za jačanje Uhvatite lagani budaletina u lijevoj ruci s rukama od vaše strane . Stanite stopalima širini ramena apart . Srpski Srpski 12 Podignite lijevu ruku ravno ispred sebe u visini ramena . Gurnite ruku na lijevo pa tvoja ruka je daleko od vašeg tijela . Spustite lijevu ruku na svoju stranu . Ponovite s desnom rukom . Morat ćete slajd ruku na pravo za 4. koraka . From:http://hr.265health.com/alternative-medicine/physical-therapy/1016026804.html