http___www.teen385.com_sobica_sport-i-rekreacija_cardio-vjezbe-17_1.xml
1.1 2.1 2.2 2.3 2.4 3.1 4.1 4.2 4.3 4.4 4.5 5.1 6.1 7.1 8.1 8.2 9.1 10.1 10.2 10.3 10.4 10.5 11.1 12.1 12.2 12.3 12.4 13.1 14.1 14.2 14.3 14.4 14.5 15.1 16.1 17.1 17.2 17.3 17.4 17.5 17.6 17.7 17.8 18.1 19.1 19.2 19.3 19.4 19.5 19.6 19.7 19.8 20.1 21.1 21.2 21.3 21.4 21.5 21.6 21.7 22.1 23.1 24.1 25.1 25.2 26.1 27.1 27.2 27.3 27.4 27.5 28.1 29.1 29.2 29.3 29.4 29.5 30.1 30.2 31.1 32.1
Adapted from The Yoga Body Diet by Kristen Schultz Dollard and John Douillard, DC, PhD, Rodale, 2010. Sometimes it's nice to warm up your body before moving into a meditation. The warm-up should last five minutes or until your spine feels warmer and more limber than when you started. Choose one of the three options below, depending on your goals. No matter which sequence you choose, you will end in Corpse in preparation for meditation. Corpse Lie comfortably on your back on the floor. Move your arms about 1 to 1½ feet away from your body, with your palms up. Extend your right leg to the right corner of the mat. Extend your left leg to the left corner of the mat. Relax. More from Rodale News: 5 Easy Yoga Poses Everyone Should Do Every Day #1: Burn Fat (Hold each pose for 10 breaths.) Plank This resembles the "up" position of a push-up, with your arms extended and your legs straight out behind you. Your body is in one straight, diagonal line from your head to your heels. Rock 'n' Roll Push-up Begin in Plank. Draw your right knee up, bringing your kneecap toward your nose. Draw your right thigh up toward the midline of your body. Point the toes of your right foot, and squeeze your raised right leg into your body. Hold and repeat on the opposite side. Dolphin Begin on your hands and knees. Slide your hands forward until you are resting on your elbows and your arms are parallel, in a sphinx-like position. Clasp your hands together so that your forearms create a triangle shape. Tuck your toes under and straighten your legs, lifting your hips towards the ceiling. Crow Begin in a squat. Place your hands flat on the floor in front of you so they are shoulder-width apart and your arms are bent. Come on to your tiptoes, lift your hips toward the ceiling, and walk your feet closer to your hands. Slowly shift your weight forward onto your hands and off your feet, until each knee is resting on each upper arm. Transfer your weight fully onto your palms, causing your feet to float up behind you as your toes come together to touch. #2: Gain Energy (Hold each pose for 20 breaths on each side.) Triangle Stand with your feet about 4 to 4½ feet apart, keeping them parallel. Turn your right foot and leg 90 degrees out to the right. Now turn your left foot in, toward the right, until it's at a 45-degree angle. Raise your arms out to your sides at shoulder height, parallel to the floor. Lower your right hand toward the floor, placing your right fingertips next to your right foot. Keep your legs straight. Raise your left arm toward the ceiling, looking up at your left hand. Hold and repeat on the opposite side. Pigeon Begin in Dolphin, then lift up, straightening your arms into Downward-Facing Dog. Bend your right knee in toward your chest. Turn your right knee out to the right, and place your knee on the floor with your right knee behind your right wrist and your right foot behind your left wrist. Lower your hips, bring your left knee to the floor. Straighten your left leg, resting the top of your left foot on the floor. Place your elbows on the floor with your forearms parallel to each other. Stretch your arms straight in front of you, then fold your torso over your right leg, and lower your head to the floor. Hold and repeat on the opposite side. Cow Face Sitting on the floor, bend your knees and cross your right leg over your left leg so your knees are stacked. Your right foot is just outside your left hip and your left foot is just outside your right hip. Bend your right elbow up toward the ceiling, with your palm facing your back. Bend your left elbow to point to the floor, palm facing out. Reach your hands toward one another, grasping if possible. Fold your body forward over your knees. Repeat on the opposite side. More from Rodale News: 5 Surprising Ways Yoga Affects Your Health #3: Restore (Hold each pose for a full five minutes.) Reclined Cobbler Lie on your back. Bring the soles of your feet together. Reclined Twist Lie on your back. Cross your right thigh over your left thigh. Let your knees roll to the left. Bend your arms at the elbows with your forearms parallel to one another. Hold and repeat on the opposite side. Legs up the Wall Sit with your knees bent and the left side of your body against a wall. Place your palms next to each hip. Turn your hips to the left, and swing your legs up the wall while lowering your torso and head until they are flat on the floor, perpendicular to the wall. Your legs should extend straight up and against the wall. Stretch out your arms to the left and right, palms up. Headed to work after your meditation? Use these five essential desk stretches to stay limber and reduce the risk of serious sitting-related health problems. Filed Under: MINDFULNESS, YOGA Published on: July 10, 2014
1.1 2.1 3.1 3.2 3.3 3.4 4.1 5.1 6.1 7.1 7.2 7.3 8.1 8.2 9.1 10.1 11.1 12.1 12.2 12.3 13.1 13.2 13.3 13.4 14.1 15.1 16.1 16.2 16.3 16.4 17.1 18.1 19.1 20.1 20.2 20.3 21.1 21.2 22.1
kad ste već lijeni proguglati Zvjezdani čučanj Stojite ravno sa skupljenim stopalima i rukama uz tijelo. Duboko se čučnite, dlanovima dotaknite tlo ispred stopala – na liniji ispod ramena. Iz ovog položaja skočite raširivši ruke i noge u oblik zvijezde. Dočekajte se u čučnju i vratite u prvi položaj. Vježbu ponovite deset puta. Ciljani mišići: ruke, trbuh i noge Brzinski klizač Stojite sa stopalima udaljenim u širini bokova. Na lijevoj se nozi spustite kao da izvodite čučanj, a desnu ispružite sa strane. Zadržavajući leđa ravnima nagnite se naprijed iz kukova, desnom rukom dotaknite prste lijevog stopala, a lijevu ruku podignite iza sebe. Ostanite u spuštenom položaju, lijevu nogu prinesite desnoj i ponovite vježbu u suprotnoj strani. Znači, čučnite se na desnu nogu, lijevu ispružite itd. Vježbu ponovite 20 puta. Ciljani mišići: ramena, leđa, trbuh, stražnjica i noge. Iskorak – udarac Stanite sa stopalima udaljenima u širini bokova, ruke držite sa strane, savijene u laktu. Iskoračite lijevom nogom, pri čemu pazite da stopalom ne prijeđete zamišljenu liniju iz koljena. Istovremeno desnu ruku zamahnite ispred sebe, kao da trčite. Dok se dižete izvedite udarac desnom nogom ispred sebe, a rukama zamahnite u suprotnom smjeru (desna unatrag, lijeva unaprijed). Spustite se u iskorak tako da vam lijeva noga bude naprijed, a desna odostraga. Nastavite sa iskoracima i udarcima sljedećih deset koraka, mijenjajući noge. Okrenite se i cijelu vježbu izvedite ispočetka. Ciljani mišići: trbuh, stražnjica i noge. Iskorak unatrag – koljeno Stanite sa stopalima udaljenima u širini bokova, ruke držite sa strane, savijene u laktu. Iskoračite desnom nogom unatrag, a desnu ruku zamahnite ispred sebe, kao da trčite. Odgurnite se lijevom nogom i skočite što više možete, istovremeno prislanjajući desno koljeno prsima, a ruke zamahnite u suprotnom smjeru. Doskokom se vratite u položaj iskoraka. Vježbu ponovite deset puta jednom, zatim deset puta drugom nogom. Ciljani mišići: trbuh, stražnjica i noge. Sumo udarac Stanite stopalima udaljenim u širini bokova, prstima okrenutim prema van i savijenim laktovima. Stisnite šake ispred prsiju. Lijevom nogom iskoraknite u široki korak sa strane i spustite se u široki čučanj. Ustanite, oslanjajući težinu na lijevu nogu, blago se nagnite ulijevo i desnom nogom izvedite udarac u stranu, zategnutim stopalom. Spustite desnu nogu pored lijeve. Vježbu izvedite deset puta