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[title] => Nema izgovora, ‘novo normalno‘ je tu i vrijeme je za pokret: donosimo 5 vježbi koje možete odraditi kući bez opreme, krenite u jesen utrenirani
[alias] => nema-izgovora-novo-normalno-je-tu-i-vrijeme-je-za-pokret-donosimo-5-vjezbi-koje-mozete-odraditi-kuci-bez-opreme-krenite-u-jesen-utrenirani
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Dođe prije ili kasnije u životu period u kojemu se osjećamo mlitavima. Neutreniranima, zapuštenima - manjak tjelesne aktivnosti pogađa gdje smo najtanji.
A tijekom posljednjih mjeseci, žale nam se poznanici, taj se "manjak" pretvorio u kompletno odsutstvo. Nekako odveo u minus i sve one treninge odrađene prije pandemije, prije novog normalnog. Jer iako dvorane za vježbanje rade, a straha ne bi trebalo biti, mnogi se još nisu odvažili na posjet istima.
No što vas sprječava da trenirate kod kuće? Vježbate na otvorenom?
Ne znate kako početi? Krenimo odmah danas, i to treningom snage. Donosimo set vježbi koje jačaju cijelo tijelo, a izuzev trake za vježbanje, druga vam oprema neće biti potrebna. Osim, dakako, čelične volje da se natjerate podići iz fotelje nakon mjeseci čekanja i navikavanja na nove uvjete. Prvi je rujna, krenimo u jesen - utrenirani.
1. Čučanj
Klasična vježba u kojoj samo neupućeni vide alat isključivo za podizanje stražnjice. Čučnjevi, kažu eksperti, jačaju cijelo tijelo, naročito ukoliko u vježbu uključite pokoji rekvizit poput elastične trake koju čete raširiti u području bedara ili utega koji će angažirati i gornji dio tijela.
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Pazite da koljena ne prelaze razinu vrhova prstiju nogu. Isto tako, ukoliko osjećate pritisak na leđima, pokušajte ih držati ravnima.
2. Veslanje u pretklonu
Odlična vježba za jačanje leđnih mišića. Za izvođenje vježbe bit će vam potrebni utezi, a ako ih nemate kod kuće, poslužit će sasvim dobro i dvije boce od litre pune vode. Sagnite se u pretklon ruke držeći pod kutem od 90 stupnjeva na tijelo. Zabacujte laktove i trudite se vježbu izvoditi što laganije.
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3. Mrtvo dizanje
Ukoliko nemate šipku s utezima, koristite elastičnu traku. Ova vježba, ukoliko se izvodi pravilno, jača mišiće čitavog tijela. Uprite iz nogu i pokušajte držati gornji dio tijela što čvršćim.
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4. Izdržaj na leđima
"Hollow hold" jedna je od klasičnih vježbi koja, poput popularnog (i obrnutog) planka jača mišiće trupa, leđa i nogu. Pokušajte što dulje zadržati poziciju prikazanu na fotografiji, postupno povećavajući broj sekundi u izdržaju. Djeluje jednostavno? Vjerujte, nije... Ovaj gimnastički položaj definitivno nije lako držati dulje od nekoliko desetaka sekundi.
---
---
5. Most
Odlična vježba za jačanje mišića nogu i gluteusa. Pokušajte svaki puta kada podižete tijelo u zrak zadržati pozu nekoliko sekundi. Ako želite pojačati učinak vježbe, radite naizmjenično nogu s drugom u zraku ili dodajte traku za vježbanje koju ćete raširiti oko bedara. Most možete izvoditi i s utegom koji ćete položiti pri dnu trbuha.
---
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Dođe prije ili kasnije u životu period u kojemu se osjećamo mlitavima. Neutreniranima, zapuštenima - manjak tjelesne aktivnosti pogađa gdje smo najtanji.
A tijekom posljednjih mjeseci, žale nam se poznanici, taj se "manjak" pretvorio u kompletno odsutstvo. Nekako odveo u minus i sve one treninge odrađene prije pandemije, prije novog normalnog. Jer iako dvorane za vježbanje rade, a straha ne bi trebalo biti, mnogi se još nisu odvažili na posjet istima.
No što vas sprječava da trenirate kod kuće? Vježbate na otvorenom?
Ne znate kako početi? Krenimo odmah danas, i to treningom snage. Donosimo set vježbi koje jačaju cijelo tijelo, a izuzev trake za vježbanje, druga vam oprema neće biti potrebna. Osim, dakako, čelične volje da se natjerate podići iz fotelje nakon mjeseci čekanja i navikavanja na nove uvjete. Prvi je rujna, krenimo u jesen - utrenirani.
1. Čučanj
Klasična vježba u kojoj samo neupućeni vide alat isključivo za podizanje stražnjice. Čučnjevi, kažu eksperti, jačaju cijelo tijelo, naročito ukoliko u vježbu uključite pokoji rekvizit poput elastične trake koju čete raširiti u području bedara ili utega koji će angažirati i gornji dio tijela.
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Pazite da koljena ne prelaze razinu vrhova prstiju nogu. Isto tako, ukoliko osjećate pritisak na leđima, pokušajte ih držati ravnima.
2. Veslanje u pretklonu
Odlična vježba za jačanje leđnih mišića. Za izvođenje vježbe bit će vam potrebni utezi, a ako ih nemate kod kuće, poslužit će sasvim dobro i dvije boce od litre pune vode. Sagnite se u pretklon ruke držeći pod kutem od 90 stupnjeva na tijelo. Zabacujte laktove i trudite se vježbu izvoditi što laganije.
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3. Mrtvo dizanje
Ukoliko nemate šipku s utezima, koristite elastičnu traku. Ova vježba, ukoliko se izvodi pravilno, jača mišiće čitavog tijela. Uprite iz nogu i pokušajte držati gornji dio tijela što čvršćim.
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4. Izdržaj na leđima
"Hollow hold" jedna je od klasičnih vježbi koja, poput popularnog (i obrnutog) planka jača mišiće trupa, leđa i nogu. Pokušajte što dulje zadržati poziciju prikazanu na fotografiji, postupno povećavajući broj sekundi u izdržaju. Djeluje jednostavno? Vjerujte, nije... Ovaj gimnastički položaj definitivno nije lako držati dulje od nekoliko desetaka sekundi.
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5. Most
Odlična vježba za jačanje mišića nogu i gluteusa. Pokušajte svaki puta kada podižete tijelo u zrak zadržati pozu nekoliko sekundi. Ako želite pojačati učinak vježbe, radite naizmjenično nogu s drugom u zraku ili dodajte traku za vježbanje koju ćete raširiti oko bedara. Most možete izvoditi i s utegom koji ćete položiti pri dnu trbuha.
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11. svibanj 2024 12:19
