SD Dojavi
OSMRTNICE
PRETPLATA
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stdClass Object ( [id] => 1039192 [title] => Kad je u pitanju tjelovježba po vrućinama, rijetki je prakticiraju: ovu možete izvesti kod kuće za 5 minuta, ne treba vam oprema, a jača cijelo tijelo [alias] => kad-je-u-pitanju-tjelovjezba-po-vrucinama-rijetki-je-prakticiraju-ovu-mozete-izvesti-kod-kuce-za-5-minuta-ne-treba-vam-oprema-a-jaca-cijelo-tijelo [catid] => 264 [published] => 1 [introtext] => [fulltext] =>

Kad je u pitanju tjelovježba po ljetnim vrućinama, rijetki se njome oduševe. Još se manji broj opredjeljuje za prakticiranje iste, opravdavajući se kako znojenje pod klima uređajima (jer drugačije naprosto nije moguće) donosi više štete nego koristi.

No cjelodnevno sjedenje ili prebacivanje iz sjedećeg u ležeći položaj uz sporadična stajanja na nogama tek može donijeti štetu na zdravlje. Ne označuje, uostalom, svaka tjelovježba znojenje i rad s velikim težinama, ne mora svaka biti ni veliki gubitak vremena.

Kratke vježbe kojima jačamo mišiće tijela koristeći samo vlastitu sposobnost i težinu ne samo da su preporučljive, već i pridonose kvaliteti života, piše CNN. Donosimo prijedlog onih koje možete obaviti u 5 minuta kod kuće, a sve radi poboljšanja opće stabilnosti i koncentracije.

Možete li odvojiti 5 minuta u danu za vlastito zdravlje? Mislimo da znamo odgovor.

1. Iskorak u stranu

Ovu vježbu, kao i svaku koju ćemo nabrojati, potrebno je izvoditi polako i smireno. Raširite noge tako da budu pod malo većim kutem od širine vaših ramena i prebacujte težinu s jedne na drugu stranu. Dišite mirno i izvodite vježbu polako pune dvije minute.

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Možete isto tako, umjesto prebacivanja težine, raditi puni iskorak, što čini ovu vježbu zahtjevnijom. Ako pak prebacujete težinu, a želja vam je poboljšati stabilnost, prebacujte nogu iz iskoraka u pozu ispred trupa, kao da ćete se uspeti na stepenicu.

2. Istezanje

Za ovu vježbu trupa, mišića nogu i ruku, a istovremeno vježbu balansa, trebat će vam prostirka. Stanite na sve četiri i istežite nogu i njoj suprotnu ruku, obrnite postupak. Radite vježbe bosi i lagano odjeveni, izvodite ih polako. Ekstenzija nogu i ruku poboljšava sposobnost održavanja ravnoteže - probajte punu minutu podizati najprije jednu stranu (dijagonalnu) lagano u zrak, a potom drugu. Svaka dinamična vježba djelotvornija je kad se izvodi polako, tako i ova.

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3. Izdržaj u stranu

Plank, daska ili izdržaj vježba je koja istovremeno jača najveću grupu mišića u tijelu. Ovaj sa strane posebno radi na ravnoteži. Pokušajte punu minutu držati pozu - ukoliko ne ide, nema veze. Svaki sljedeći put prilikom izvođenja vježbe pokušajte produljiti trajanje za 10 sekundi.

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4. Poza drveta

Ovu vježbu najbolje je izvoditi bos. Klasična joga poza doći će vam na kraju ove kratke tjelovježbe kao odmor. Pokušajte mirno zadržati pozu i duboko disati. Držite pozu punu minutu.

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Kad je u pitanju tjelovježba po ljetnim vrućinama, rijetki se njome oduševe. Još se manji broj opredjeljuje za prakticiranje iste, opravdavajući se kako znojenje pod klima uređajima (jer drugačije naprosto nije moguće) donosi više štete nego koristi.

No cjelodnevno sjedenje ili prebacivanje iz sjedećeg u ležeći položaj uz sporadična stajanja na nogama tek može donijeti štetu na zdravlje. Ne označuje, uostalom, svaka tjelovježba znojenje i rad s velikim težinama, ne mora svaka biti ni veliki gubitak vremena.

Kratke vježbe kojima jačamo mišiće tijela koristeći samo vlastitu sposobnost i težinu ne samo da su preporučljive, već i pridonose kvaliteti života, piše CNN. Donosimo prijedlog onih koje možete obaviti u 5 minuta kod kuće, a sve radi poboljšanja opće stabilnosti i koncentracije.

Možete li odvojiti 5 minuta u danu za vlastito zdravlje? Mislimo da znamo odgovor.

1. Iskorak u stranu

Ovu vježbu, kao i svaku koju ćemo nabrojati, potrebno je izvoditi polako i smireno. Raširite noge tako da budu pod malo većim kutem od širine vaših ramena i prebacujte težinu s jedne na drugu stranu. Dišite mirno i izvodite vježbu polako pune dvije minute.

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Možete isto tako, umjesto prebacivanja težine, raditi puni iskorak, što čini ovu vježbu zahtjevnijom. Ako pak prebacujete težinu, a želja vam je poboljšati stabilnost, prebacujte nogu iz iskoraka u pozu ispred trupa, kao da ćete se uspeti na stepenicu.

2. Istezanje

Za ovu vježbu trupa, mišića nogu i ruku, a istovremeno vježbu balansa, trebat će vam prostirka. Stanite na sve četiri i istežite nogu i njoj suprotnu ruku, obrnite postupak. Radite vježbe bosi i lagano odjeveni, izvodite ih polako. Ekstenzija nogu i ruku poboljšava sposobnost održavanja ravnoteže - probajte punu minutu podizati najprije jednu stranu (dijagonalnu) lagano u zrak, a potom drugu. Svaka dinamična vježba djelotvornija je kad se izvodi polako, tako i ova.

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3. Izdržaj u stranu

Plank, daska ili izdržaj vježba je koja istovremeno jača najveću grupu mišića u tijelu. Ovaj sa strane posebno radi na ravnoteži. Pokušajte punu minutu držati pozu - ukoliko ne ide, nema veze. Svaki sljedeći put prilikom izvođenja vježbe pokušajte produljiti trajanje za 10 sekundi.

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4. Poza drveta

Ovu vježbu najbolje je izvoditi bos. Klasična joga poza doći će vam na kraju ove kratke tjelovježbe kao odmor. Pokušajte mirno zadržati pozu i duboko disati. Držite pozu punu minutu.

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Shutterstock Shutterstock Shutterstock Shutterstock
[OCMUserDisplay] => [OCMCommentsCounter] => [OCMCommentsBlock] => ) [jcfields] => Array ( ) [image] => [imageWidth] => 600 [comments] => Array ( ) [absoluteURL] => https://slobodnadalmacija.hr/mozaik/zivot/kad-je-u-pitanju-tjelovjezba-po-vrucinama-rijetki-je-prakticiraju-ovu-mozete-izvesti-kod-kuce-za-5-minuta-ne-treba-vam-oprema-a-jaca-cijelo-tijelo-1039192 [emailLink] => /component/mailto/?tmpl=component&template=site&link=09646b45a9f946a4e55e02001b220b058e435a85 [twitterURL] => http://twitter.com/intent/tweet?text=Kad+je+u+pitanju+tjelovje%C5%BEba+po+vru%C4%87inama%2C+rijetki+je+prakticiraju%3A+ovu+mo%C5%BEete+izvesti+kod+ku%C4%87e+za+5+minuta%2C+ne+treba+vam+oprema%2C+a+ja%C4%8Da+cijelo+tijelo&url=https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzivot%2Fkad-je-u-pitanju-tjelovjezba-po-vrucinama-rijetki-je-prakticiraju-ovu-mozete-izvesti-kod-kuce-za-5-minuta-ne-treba-vam-oprema-a-jaca-cijelo-tijelo-1039192 [socialLink] => https%3A%2F%2Fslobodnadalmacija.hr%2Fmozaik%2Fzivot%2Fkad-je-u-pitanju-tjelovjezba-po-vrucinama-rijetki-je-prakticiraju-ovu-mozete-izvesti-kod-kuce-za-5-minuta-ne-treba-vam-oprema-a-jaca-cijelo-tijelo-1039192 )
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StoryEditorOCM
ŽivotBez znojenja

Kad je u pitanju tjelovježba po vrućinama, rijetki je prakticiraju: ovu možete izvesti kod kuće za 5 minuta, ne treba vam oprema, a jača cijelo tijelo

Piše J. V.
19. kolovoza 2020. - 12:45
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PREMIUM
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Kad je u pitanju tjelovježba po ljetnim vrućinama, rijetki se njome oduševe. Još se manji broj opredjeljuje za prakticiranje iste, opravdavajući se kako znojenje pod klima uređajima (jer drugačije naprosto nije moguće) donosi više štete nego koristi.

No cjelodnevno sjedenje ili prebacivanje iz sjedećeg u ležeći položaj uz sporadična stajanja na nogama tek može donijeti štetu na zdravlje. Ne označuje, uostalom, svaka tjelovježba znojenje i rad s velikim težinama, ne mora svaka biti ni veliki gubitak vremena.

Kratke vježbe kojima jačamo mišiće tijela koristeći samo vlastitu sposobnost i težinu ne samo da su preporučljive, već i pridonose kvaliteti života, piše CNN. Donosimo prijedlog onih koje možete obaviti u 5 minuta kod kuće, a sve radi poboljšanja opće stab...

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12. svibanj 2024 01:33