{"id":98171,"date":"2013-12-16T22:00:15","date_gmt":"2013-12-16T21:00:15","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=98171"},"modified":"2013-12-16T22:00:15","modified_gmt":"2013-12-16T21:00:15","slug":"5-pokreta-za-brze-oblikovanje-tijela","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/5-pokreta-za-brze-oblikovanje-tijela\/","title":{"rendered":"5 pokreta za br\u017ee oblikovanje tijela"},"content":{"rendered":"

\"\"Najefikasnije vje\u017ebe ja\u010danja ne uklju\u010duju samo pove\u0107anje te\u017eine tegova i \u010de\u0161\u0107e ponavljanje vje\u017ebi. Da bi va\u0161e tijelo bilo ja\u010de, vitkije i manje podlo\u017eno povredama, trening treba da sadr\u017ei vi\u0161e razli\u010ditih vje\u017ebi. Zato, uklju\u010dite bar jedan od ovih pet elemenata u va\u0161 \u201crepertoar\u201d i ubrzo \u0107e rezultati biti vidljivi.<\/strong>
\n<\/strong><\/p>\n

1. Izbalansirajte trening radi oblikovanja donjeg dijela tijela.<\/strong><\/p>\n

Rad na nestabilnoj podlozi, prilikom svakog na\u010dinjenog pokreta, natjera\u0107e vas da koristite adekvatne mi\u0161i\u0107e. Vje\u017ebe za pobolj\u0161anje ravnote\u017ee, poput stajanja na jednoj nozi ili \u010du\u010dnjevi na klackalici, tako\u0111e \u0107e smanjiti rizik od uganu\u0107a no\u017enih \u010dlanaka i drugih povreda zglobova i mi\u0161i\u0107a nogu.<\/p>\n

Probajte vje\u017ebu: \u010cu\u010danj na jednoj nozi<\/em><\/p>\n

Stanite nogu razmaknutih u \u0161irini kukova, a ruke postavite na bokove. Prebacite te\u017einu tijela na lijevu nogu i podignite desno stopalo nekoliko centimetara od poda. Lagano se spu\u0161tajte u \u010du\u010danj na lijevoj nozi, odr\u017eavaju\u0107i te\u017einu iznad pete. Tokom spu\u0161tanja u \u010du\u010danj, poku\u0161ajte desnom \u0161akom da dodirnete stopalo lijeve noge. Ostanite u tom polo\u017eaju 2-4 sekunde. Vratite se u po\u010detnu poziciju i ponovite vje\u017ebu, ali sada na suprotnoj nozi. Ponovite vje\u017ebu na svakoj nozi, od osam do 10 puta.<\/p>\n

2. Mo\u0107ni pokreti za sagorijevanje kalorija.<\/strong><\/p>\n

Vje\u017ebe poput pliometri\u010dkih (skokovi ili preskakanje neke prepreke), u kojima se kombinuju snaga i brzina uz kontrolisanje pokreta, sagorijevaju vi\u0161e kalorija i poma\u017eu u oblikovanju tijela.<\/p>\n

Probajte vje\u017ebu: Postrani\u010dni skokovi<\/em><\/p>\n

Preska\u010dite preko zategnutog konopca koji se nalazi na visini od 30 cm od tla. Ti skokovi treba da budu postrani\u010dni (kre\u0107ite se du\u017e konopca, s lijeve na desnu stranu) i vodite ra\u010duna o tome da vam koljena ne budu zategnuta prilikom doskoka. Gornji dio tijela, kao i ki\u010dma, treba da budu u neutralnom polo\u017eaju, a mi\u0161i\u0107i stomaka i zadnjice zategnuti. Presko\u010dite konopac \u0161to vi\u0161e mo\u017eete za 15 sekundi. Potom se odmorite 45 sekundi. Uradite tri seta vje\u017ebe.<\/p>\n

3. Izmijenite vje\u017ebu radi kompletne izgradnje mi\u0161i\u0107a.<\/strong><\/p>\n

Promjena polo\u017eaja ruke tokom izvo\u0111enja vje\u017ebi s tegovima anga\u017euje razli\u010dite dijelove mi\u0161i\u0107a i, u nekim slu\u010dajevima, u potpunosti oblikuje odre\u0111ene grupe mi\u0161i\u0107a. Na primjer, \u010dvrst stisak tega rukom koja je blisko postavljena uz grudi, aktivira tricepse. Udaljite li ruku od grudi, akcenat se prebacuje na grudne mi\u0161i\u0107e.<\/p>\n

Probajte vje\u017ebu: Na spravi \u201clat pull-down\u201d<\/em><\/p>\n

Zauzmite polo\u017eaj na pomenutoj spravi tako da dlanovima, okrenutim od tijela, dr\u017eite \u0161ipku iznad glave (ruke treba da budu razmaknute u \u0161irini ramena). Povucite \u0161ipku prema grudima istovremeno zate\u017eu\u0107i mi\u0161i\u0107e stomaka i primi\u010du\u0107i lopatice. Ponovite vje\u017ebu 12 puta i odmorite se 30 sekundi. Sada uhvatite krajeve \u0161ipke i jo\u0161 12 puta ponovite vje\u017ebu. Nakon toga, vratite ruke u po\u010detni polo\u017eaj (razmaknute u \u0161irini ramena, ali sa dlanovima okrenutim prema tijelu), i uradite vje\u017ebu jo\u0161 12 puta.<\/p>\n

4. Vi\u0161estruki pokreti za ja\u010danje cjelokupne muskulature.<\/strong><\/p>\n

Kretanje u razli\u010ditim smjerovima: naprijed \u2013 nazad, s jedne strane na drugu ili dijagonalno \u2013 aktivira mi\u0161i\u0107e koji \u010desto ostaju zanemareni.<\/p>\n

Probajte vje\u017ebu: Lopta \u201cmedicinka\u201d<\/em><\/p>\n

Razmaknite stopala u \u0161irini kukova i dr\u017eite medicinku u obje ruke. Spu\u0161tajte se u \u010du\u010danj pomjeraju\u0107i ruke prema lijevom kuku. Prilikom ispravljanja tijela podi\u017eite loptu dijagonalno prema desnom ramenu. Ponovite vje\u017ebu od 10 do 12 puta.<\/p>\n

5. Vje\u017ebe za le\u0111a za bolje dr\u017eanje.<\/strong><\/p>\n

Lo\u0161e dr\u017eanje, kao i nepravilno podizanje i savijanje tijela mo\u017ee bitno da oslabi ki\u010dmu, naro\u010dito njen le\u0111ni dio. Zato je veoma va\u017eno da radite vje\u017ebe koje podjednako ja\u010daju sve mi\u0161i\u0107e ki\u010dme kao prevenciju razli\u010ditih povreda. Osim toga, pravilno dr\u017eanje u\u010dini\u0107e da izgledate vi\u0161i i vitkiji!<\/p>\n

Probajte vje\u017ebu: Na stabilizacionoj lopti<\/em><\/p>\n

Lezite licem okrenuti ka podu i oslonite se na loptu kukovima i stomakom. Ruke treba da budu ispravljene i postavljene na pod u ravni s ramenima, a no\u017enim prstima treba da dodirujete pod. U rukama dr\u017eite tegove (dlanovi okrenuti ka tijelu). Odr\u017eavaju\u0107i stabilnost tijela i nogu, povucite laktove sa strane pribli\u017eavaju\u0107i lopatice ramena. Ostanite u ovom polo\u017eaju nekoliko sekundi, a onda se vratite u pe\u010detni polo\u017eaj. Ponovite vje\u017ebu od osam do 10 puta.<\/p>\n

 <\/p>\n

Izvor: Life Content<\/strong><\/p>\n

(ljepotaizdravlje.ba)<\/p>\n","protected":false},"excerpt":{"rendered":"

Najefikasnije vje\u017ebe ja\u010danja ne uklju\u010duju samo pove\u0107anje te\u017eine tegova i \u010de\u0161\u0107e ponavljanje vje\u017ebi. Da bi va\u0161e tijelo bilo ja\u010de, vitkije i manje podlo\u017eno povredama, trening treba da sadr\u017ei vi\u0161e razli\u010ditih vje\u017ebi. Zato, uklju\u010dite bar jedan od ovih pet elemenata u va\u0161 \u201crepertoar\u201d i ubrzo \u0107e rezultati biti vidljivi. 1. Izbalansirajte trening radi oblikovanja donjeg dijela […]<\/p>\n","protected":false},"author":125,"featured_media":98172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10303],"tags":[],"class_list":{"0":"post-98171","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zena-i-njen-svijet"},"yoast_head":"\n5 pokreta za br\u017ee oblikovanje tijela<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandzakpress.net\/arhiva\/5-pokreta-za-brze-oblikovanje-tijela\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 pokreta za br\u017ee oblikovanje tijela\" \/>\n<meta property=\"og:description\" content=\"Najefikasnije vje\u017ebe ja\u010danja ne uklju\u010duju samo pove\u0107anje te\u017eine tegova i \u010de\u0161\u0107e ponavljanje vje\u017ebi. 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