http___www.telegraf.rs_zivot-i-stil_513270-fitnes-u-kancelariji-vezbe-koje-smanjuju-stres-i-oblikuju-telo_1.xml
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Lie on your back, fold your knees and keep your feet hip distance apart and your knees and ankles are in a straight line. Keep your arms beside your body with palms down. Gently inhale and slowly roll your back off the floor, pushing through your hands. Roll in your shoulders and touch your chest with your chin. Support the weight of your body with your shoulders, arms and feet. Keep thighs parallel to each other and the floor. Breathe gently and hold this position for a couple minutes, then slowly roll back down to the floor. Boat Pose Sit on the floor with your legs spread straight before you, place your hands on the floor a little behind your hips, with your fingers pointing towards your feet. Lift through your breast bone and lean back slightly whilst stretching your torso. Exhale, bend your knees and lift your feet from the floor, placing your legs into a 45-degree angle. Stretch your arms alongside your legs running parallel to the floor. Hold this position for as long as you can then return to the initial position. Half Spinal Twist Pose Sit comfortable in a cross-legged position Turn your lower body towards the right, extend your right leg and bend your left leg. Keep your left arm down, away from the body, bend your right hand and place it on the outside of your left thigh Stay in this position for about 10 seconds and return to initial pose. Repeat on other side. Cobra Pose Lie on the ground so your forehead is touching the ground. Bend your elbows and place your hands beside your shoulder, close to your body. Stretch onto your toes and inhale slowly. Straighten your arms and raise your chest, curving your spine, keeping your buttocks and shoulders firm. Hold this position for 20 seconds, then exhale slowly back to the ground. Side Plank Pose Lie on the ground, on your right side, ensuring your legs are over one another, Stretch your right arm and elevate your body, and support it with your right hand. Stretch your left arm out towards the ceiling, turning your head upwards and look at your left thumb. Stay in this position for about 10 seconds, return to initial position and swap sides. Chair Pose Stand straight on the floor and stretch your hands up in the air. Bend your knees and sit down, such that your thighs are parallel to the floor (like you are sitting on a chair) Stay in this position for about 15 seconds, then return to the initial position. Camel Post Stand on your shins with your knees hip-width apart. Lean back and place your hands on your heels, arching your back and allow your head to fall between your shoulder blades. Continue to press your hips forwards to engage the abs, thighs and bottom. Enjoy this post for 30 seconds To release place your hands on your lower back to assist bringing your upper body forward. Downward Dog Pose Start on your hands and knees, with your wrists under your shoulders and your knees under your heels. Exhale and lift your hips bringing your body into an upside-down V Spread your fingers wide and create a straight line from middle finger to elbow. Lower your heels toward the ground Drop your head and relax between your arms. Hold for 30 seconds then come back onto your knees. We spent a year collaborating with experts in nutrition, naturopathy, personal training and yoga to bring you these quality and effective Programs which are easily incorporated into your daily routine and produce real results. Feel the SMT difference today.
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Pretraga Oko rezultata (0.20 sekunde(i)) prikaži još za date parametre ne postoji rezultat FITNES U KANCELARIJI: Vežbe koje smanjuju stres i oblikuju telo Za radnim stolom možete oblikovati kukove i stomak, laganim vežbama smanjiti napetost i stres i tako na vreme sprečiti da se javi bol u leđima Sedenje na radnom mestu može ostaviti trajne posledice na vaše zdravlje, a naročito kičmu. Pravilnim vežbama možete da poboljšate cirkulaciju i sprečite bol u leđima, bez pomeranja od radnog stola. Ublažite napetost u ramenima Sedite pravilno tako da stolica podupire donji deo kičme i lagano primičite bradu prema grudima, te okrećite glavu ulevo. Ponovite isti postupak, ali u suprotnu stranu. Ovom vežbom možete ublažiti napetost u ramenima koja se najčešće javlja zbog predugog sedenja. Dok sedite za stolom, dignite prvo jednu ruku iza glave i savijte je u laktu. Potom suprotnom rukom uhvatite lakat i držite ga u tom položaju 15-20 sekundi. Postupak ponovite sa drugom rukom. Vežba pomaže kod napetosti u ramenima. Smanjite stres i nervozu Druga vežba koju možete napraviti dok sedite je da ispružite ruke iznad glave, a prste ispreplićete. Lagano se istegnite i pritom duboko dišite. Ova tehnika pomaže u prevazilaženju stresa, smanjuje nervozu i opušta leđne mišiće. Učvrstite stomak i ojačajte leđa Dok sedite, duboko udahnite i izdisajem okrenite gornji deo tela u desnu stranu. Okrenite se što je više moguće i ostanite u tom položaju 15-20 sekundi. Ponovite postupak, ali u suprotnu stranu. Jednostavnom vežbom možete smanjiti napetost u leđnim mišićima, ojačati trbušne mišiće i povećati fleksibilnost gornjeg dela tela. Stolicu najpre primaknite ka zidu i sedite. Uhvatite se rukama za naslon i lagano podižite, ali pazite da pritom ne maknete ruke s naslona. Ponovite ovu vežbu 10-15 puta kako biste učvrstili trbušne i leđne mišiće. Sedeći možete oblikovati bedra Sedite uspravno, a ruke stavite na naslon stolice. Laktove postavite u istoj ravni sa kaiševima. Nakon toga savijte nogu, a koleno primaknite prema grudima. Držite 10-15 sekundi, i postupak ponovite sa drugom nogom. Tako vežbate leđne mišiće, butine i stomak. Vežbanjem do bolje ravnoteže Ako možete, odmaknite se od stolice i stanite tako da ste leđima okrenuti od nje. Ispružite nogu prema stolici tako da je stopalo na naslonu i potom se lagano spuštajte prema dole. Spustite se tako da je noga kolenom okrenuta prema podu, a potom lagano vratite u prvobitni položaj. Postupak ponovite osam do 12 puta sa svakom nogom. Tako možete jačati mišiće nogu, ali i poboljšati ravnotežu. Stanite iza stolice tako da vam bok dodiruje naslon stolice i držite se jednom rukom za nju. Najbolje je da izaberete stolicu bez točkića radi stabilnosti. Nakon toga savijte jednu nogu i privucite je zadnjici. Držite 20-30 sekundi i lagano se nagnite napred. Isti postupak ponovite sa drugom nogom. Tako možete poboljšati ravnotežu, te ojačati mišiće nogu i stomaka. (Telegraf.rs / 24.časa.hr) Pogledajte sve vesti u poslednja 24 sata