http___magazin.net.hr_ljepota_fitness_vjezbe-za-savrsenu-straznjicu-i-bedra_1.xml
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January 10, 2014 Power up your immune system with purifying twists and balancing standing poses. Inspired by ayurveda, this sequence is designed to keep you healthy during cold and flu season. Heated poses help clear congestion, and soothing, restorative postures build ojas, or vigor, considered the protective buffer of your immune system. Before You Begin: Gather your props: blankets, bolster, block, eye pillow. In the following poses, enjoy 3 to 5 breaths unless otherwise noted. Place a folded blanket at the top of a bolster. Sit between your heels with the bolster behind your tailbone. Lie back on the bolster, resting your head on the blanket. Turn your palms up. Stay here for 10 to 15 breaths. Slowly sit up, and then stand up with your feet about 4 feet apart. Interlace your fingers behind your back, and straighten your arms. Fold forward, lifting your arms up toward the ceiling. Stay for 5 to 10 breaths. Unclasp of your fingers. Place your left hand on a block at a comfortable height in line with your sternum. Twist to the right. Hold for 5 to 10 breaths. Do both sides. Slowly come to standing. Bring your feet hip-width apart. Interlace your fingers and extend your arms up. Lift your heels, balancing on the balls of your feet. After 5 breaths, lower your heels and your arms. Shift weight to your left foot. Lift your right knee and interlace fingers underneath. Grasp your right foot with your left hand. Twist right and extend your right arm. Exit the twist, returning to standing. Interlace your fingers behind your back, and extend your arms. Shift weight onto your left leg, lean forward and lift your right leg to hip height. Press your knuckles up to the sky. Repeat poses 4 to 6 on second side. Stand with your feet hip-width apart. Fold forward from your hips, and place your hands on the floor. Evenly distribute weight in your feet. Extend up through your sitting bones and down through your crown. Plank Pose Step or hop your feet back into Plank Pose. Align your hands directly under your shoulders, and spread your fingers wide. Firm your thighs, and gently draw your belly in toward your spine to engage your core. Shift weight to your right hand, and roll onto the outside of your right foot. Extend your left arm along your left ear. Lift your left hip and arch your side. Breathe into the left side ribs. Repeat poses 8 and 9 on second side. Plank Pose Lower your top hand to the mat, and roll onto your toes to come into Plank Pose. Align your hands directly under your shoulders, and spread your fingers wide. Firm your thighs, and gently draw your belly in toward your spine to engage your core. Lift your hips into Down Dog, and press your heels down. Hang your head between your upper arms. After each exhalation, hollow out your belly and pause for a moment before your next inhalation. Sukha Chakorasana Comfortable Moonbird Pose Sit with your legs extended in front of you. Bend your right leg, and wrap it over your right arm (as high as it will go). Press your hands into the floor, and lift your hips. Relax the breath, eyes, and jaw. Marichyasana I Bend your right knee. Place your right foot on the mat close to your groin and left thigh. Twist to your left, either binding the pose or placing fingertips on the floor in line with your chest. Breathe evenly into your ribcage. Repeat poses 12 and 13 on second side. Bend your right knee, and place the sole of your right foot on your inner left thigh. Sidebend to the left, reaching your right arm along your right ear. If you can, hold your left foot with both hands. Do both sides. Lie back with your shoulders at the edge of 2 to 3 folded blankets. Engage your core and use momentum to lift your hips and legs up and over until the balls of your feet touch the floor. Interlace your fingers behind you. Support your lower back with your hands as you gently roll down. Remove the blankets. Then lift your hips, and place a block at its medium height under your sacrum. Lift your legs, and evenly press up through your feet. Place a bolster behind you with a folded blanket on the top end. Lie back with your head on the blanket. Cover your eyes. Let your elbows and hands rest on the floor. Breathe gently.
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Garantirano!Vježbe od kojih ćete imati savršenu guzu i bedra Možda vam se ljeto čini predaleko, ali za čas će doći toplije vrijeme kada ćete biti prisiljeni pokazati svoje adute. Dakle, vrijeme je za akciju dotjerivanja tijela. 'Čučnjevi su najbolje vježbe za seksi donji dio tijela jer oni pokreću sve mišiće u guzi i bedrima, i mnogo su bolji i učinkovitiji od ostalih vježbi', kaže stručnjakinja Dianne Sykes Scope. Prvo savladajte osnovnu verziju čučnjeva, pa se zatim upustite u varijacije koje će biti istovremeno zabavne i učinkovite. Miješajte vježbe kako vam drago, ali radite po 12 ponavljanja od svake vježbe svako dva dana, pa na kraju tjedna samo 'utvrdite gradivo'. Tip-Top Toner Stanite sa stopalima raširenima u razini ramena: koljena izbacite prema van a ruke položite na bokove. Radite čučnjeve, saginjite se dok bedra ne budu paralelna s tlom, pa zatim se popnite na prste. Spustite pete za jedno ponavljanje. Ponovite vježbu. Podignite zadnjicu Raširite stopala u razini ramena, čučnite sve do dolje, vrhovima prstiju dodirnite pod lagano pred nožnim prstima. Držite prste ruke na podu, podignite bokove, protegnite stražnjicu prema stropu s lagano savijenim koljenima. Vratite se u početnu poziciju. Ponovite vježbu. Baš kao Beckham Noge raširite u razini ramena, a ruke stavite na bokove. Čučnite, pa se uspravite i naglo privucite desnu nogu preko lijeve i ispred tijela, kao da desnom nogom idete šutirati loptu, pri čemu vam je lijeva ruka ispred tijela, a desna iza. Vratite se u početni položaj. Za jedno ponavljanje promijenite strane. Ponovite vježbu. Bicikl pokreti Noge raširite u razini ramena, a ruke stavite iza glave. Čučnite, pa ustanite, podignite lijevo koljeno prema trupu tijela i prema desnom laktu. Vratite se u početni položaj. Promijenite strane kako biste odradili jedno ponavljanje. Ponovite vježbu. Savršena guza Noge raširite u razini ramena, duboko čučnite šireći ruke iza torza. Ustanite, podignite lijevu nogu, zabacite ju natrag i potpuno ispravite dok kreirate kut od devedeset stupnjeva, istovremeno šireći ruke prema naprijed. Vaše tijelo sada bi trebalo tvorit savršeni oblik slova 'T'. Ostanite u tom položaju nekoliko sekundi pa se vratite u početni položaj. Promijenite strane za jedno ponavljanje. Ponovite vježbu. Uza zid Čučnite s leđima naslonjenim uza zid, noge su spojene, bedra paralelna s tlom, ruke na bokovima. Neka leđa i guza u svakom trenutku budu u dodiru sa zidom dok lijevo koljeno podižete prema torzu. Vratite se u početni položaj. Promijenite nogu za jedno ponavljanje. Ponovite vježbu. Savršeni čučanj Odite jako nisko: izbacite guzu prema natrag kao da se spremate sjesti na stolac dok su vam bedra paralelna s tlom i koljena iznad nožnih prstiju. Čvrsto, čvršće: Noge raširite u razini ramena i lagano ih okrenite prema van tako da vaša težina bude na petama. Trebali biste moći micati prstima. Otvorite: Položite ruke iza glave, podignite prsa i pomičite ramenima gore i dolje. Ostanite u liniji: Nastojte ne kriviti leđa koja bi u svakom trenutku trebala biti ravna, ali svakako upregnite trbušne mišiće. **Svaku od ovih vježbi možete pogledati u priloženom videu! web preporuke cosmopolitan.hrJesu li vaginalni orgazmi samo mit? Krenizdravo.comMacina trava - izvor zdravlja i ljepote oglasnik.hrSvakog utorka nova ponuda radnih mjesta!