http___ljepotazdravlje.com_uz-ovo-protezanje-mozete-potpuno-izravnati-svoju-kicmu-prirodno__1.xml
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An easy way to some of the best Swedish exercises for fitness: The Swedish exercises of the most important types of exercises that work to tighten the body and give it the desired shape through exercise certain muscles of the body . Simple and easy way to display some of the exercises are very important for the Swedish Body Fitness ... Exercise I: This exercise requires you to stand up straight and open space between your feet equal to the width shoulders, plug in the fingers of your hands over your head with your hands and not to one side and then back to original position, repeat the movement for the other side. Exercise Two: Stand in the same position and the first exercise, but this time place your hands on both sides of your waist, down the top section of your body to the level of the knees and then go back to the original and your situation. Exercise Three: In this exercise Lie on your side and leaned on one arm and leave the other free foot above the top, lift your foot higher while maintaining the integrity of the situation and return the original. Exercise Four: Lie on your back and extend your hands beside your body with knees bent, lift your knees trying to access them to your chest and then back to your situation before. Exercise V: Lie on your back in the same position the previous exercise, but to extend your legs straight on the floor, lift your legs together at an angle of 90 degrees while maintaining Astqamthma then back to the original situation. Exercise VI: Lie on your back and knees bent and your hands behind your head plug, lift your right knee at the same time lifting the neck and upper back, trying to reach your left elbow and then return to the situation before, and so for the left knee. Exercise of the seventh: Lie on your stomach in this exercise and extend your legs while your hands back and Fardjahm Arfhm by a simple distance from the ground, knees bent toward your body with your hands to raise yourself back in time and then back to the original situation. Exercise Eight: Lie on your stomach and extend your legs while your hands you should give them to the front side of the head on the floor, knees bent toward your body with your hands to raise yourself back in time and then back to the original situation. Tips for Swedish exercise: 1- Wear a track suit and a comfortable cotton and is not loose so as not to hinder your movement. 2 - Wear sneakers and light walking shoes, let your first choice for lightness and flexibility and to provide protection E enough for your feet. 3- recommended practice these exercises the morning after an hour or more to eat breakfast. 4- When you start to practice these exercises, start warming up exercises and is the variety of them and walk in place for several minutes. 5 - dependent number of iterations of the same exercise on flexibility and body fitness, and in general I advise to start ten repetitions of each exercise, and becoming the twentieth repetition of that exercise was one of the two sides. 6 - through the practice of these exercises and to beware of over-enthusiasm and try to access points can not access it, bequeath it will make you tired pain and unable to return to the exercises. - These exercises increase the flexibility of the body over a short period, what was unable to reach him during the first week will be notified by the end of the third week. - do not practice these exercises on the ground at all, but rather went to buy a carpet for these exercises, which are sold in shops all sports. - Make sure you make a table record of your measurements before doing these exercises, and then prepared to take measurements on a weekly basis until you notice the change. 10 - include an increase in the frequencies of exercise an average of 5 occurrences per week until you get better results.
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Bol u leđima nije šala. Bez obzira na to da li neko ima aktivan način života ili je lijen, rizikuje oštećenje kičme kroz svakodnevne aktivnosti. Pronašli smo nekoliko jednostavnih, ali učinkovitih vježbi, koje će pomoći u uklanjanju bola i ravnanju vaše kralježnice. Vježba 1: Lezite na leđa. Savijte desnu nogu u koljenu. Ispružiti lijevu nogu iznad glave. Dohvatiti sa obje ruke ispod koljena i povući prema torzu. Povlačite 30 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 2: Lezite na leđa i savijte obje noge u koljenu.Uhvatite lijevu nogu sa objema rukama i povucite prema torzu. Držite ovu poziciju 20 sekundi. Ponovite ovu vježbu dvaput za obje noge. Vježba 3: Lezite na leđa. Ispružite vašu desnu ruku na stranu, pod pravim uglom u odnosu na tijelo. Ispružite lijevu nogu, tako da je ravna. Pokušajte protegnuti desno koljeno prema vašoj liijevoj strani, tako da skoro dodiruje vašu lijevu ruku. Zadržite ovu poziciju 20 sekundi. Ponovite vježbu dvaput za oba koljena. Vježba 4: Lezite na leđa i savijte nogu u koljenu. Postavite donju polovinu desne noge poprečno u odnosu na lijevi bok, a koljeno bočno pod pravim uglom. Pažljivo povucite lijevu nogu prema vašoj glavi. Držite ovaj položaj 30 sekundi. Ponoviti ovu vježbu dvaput za oba koljena. Vježba 5: Oslonite se na pod uz desno koljeno i ispružite nogu iza sebe. Lijeva noga treba biti savijena u koljenu. Zadržite ovaj položaj 30 sekundi.