http___ljepoticasi.com_budi-zdrava_vjezbajte-trbusne-misice-i-tijelo-u-toplini-doma__1.xml
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Warm up Warm up with gentle stretches before and after each training session. Arms Move your left arm across your body, bending at the elbow. Bring your right arm up and under your left arm, supporting the left elbow. Keep your shoulders facing forward and pull your left arm across and tight in to your body. Hold for 15 seconds. Repeat with the opposite arm. Legs Stand straight, keep your right foot still and step out to the left side. Bend your left knee and transfer your weight over to your left hip, resting your hands on your left thigh. Keep your right leg straight and lean in to your left leg. You should feel the stretch all the way down your right leg. Increase the distance between your feet for a larger stretch. Hold for 30 seconds and then change legs. Calf Stand about three feet from a wall with your feet shoulder-width apart. Put your hands on the wall, arms straight. Step forward, bending your left leg. Keep your right leg straight, heel pushed into the ground. Keep your back straight and push your hips forward to stretch your calf. Hold for 15 seconds, then alternate legs. Repeat twice for each leg. Quadriceps Stand upright, using a wall for support if necessary. Bend your left leg up behind you so that you can hold your ankle. Stand up straight, pull your foot in to your buttocks and push your knee back as far as you can. Hold for 15-30 seconds, then change legs. Hips and back Sit on the ground with your legs crossed. Lift your right leg and cross it over the left leg, which should remain bent. Hug your right leg to your chest and twist the trunk of your body so that you are looking over your right shoulder. Change legs and repeat.
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Izležavanje na krevetu tijekom božićnih i novogodišnjih praznika najveći je krivac masnih naslaga kojih se kasnije teško riješiti. Najviše problema, osobito osobama starije životne dobi, zadaju trbušni mišići i stražnjica. Ako ste i vi primijetili da teže zakopčavate hlače nego je to bio slučaj početkom ljeta, vrijeme je da počnete vježbati! Lezite na desni bok s tim da se oslonite na lakat. Lijevu nogu prebacite preko desne i u tom položaju podižite tijelo sve dok ne počnete osjećati zatezanje trbušnih mišića. Lijevu ruku cijelo vrijeme držite ispred trbuha i pokušajte biti u istoj pozi. Vježbu ponovite tri puta, a zatim se prebacite na drugu stranu. Na lijevu nogu se oslonite, a desnu ispružite prema natrag. Ruke smjestite ispred grudi s tim da su vam dlanovi i laktovi cijelo vrijeme spojeni. Pokušajte saviti lijevu nogu, ali obratite pažnju da vam je tijelo uspravno. Trbuh, leđa i stražnjica moraju biti zategnuti. Vježbu ponovite najmanje pet puta, a zatim se prebacite na drugu nogu. Lezite na leđa, noge podignite u zrak i prekrižite ih s tim da su vam nožni prsti zategnuti. Ruke ispružite ispred sebe, a podižite glavu i ramena. Vježbu ponovite najmanje deset puta. Nakon vježbe obavezno se opustite. Primjerice, lezite na trbuh i nekoliko puta podignite gornji dio tijela. Ruke vam cijelo vrijeme moraju biti ispružene.