5 odličnih vaj za čvrsto zadnjico in noge

Objavil/a Aktivni .si, dne 2015-09-23 ob 10:46:23

Poskusite 5 odličnih vaj. Če jih boste izvajali pravilno, boste z njihovo pomočjo in v kombinaciji z aerobnim treningom hitro opazili rezultate.

Vaje izvajajte vsaj dvakrat na teden. Za začetek naredite od šest do osem ponovitev in tam, kjer vaja to od vas zahteva, najprej z eno nogo, nato še za drugo. Skupaj naredite štiri serije.

Ko boste napredovali, povečajte število ponovitev in serij. Dobro si je postaviti izziv, ki vas bo še dodatno motiviral.

Pomembno: ne tekmujte s časom. Zelo pomembno je, da vaje izvajate pravilno. Vsaka vaja vam mora vzeti vsaj 10 sekund – 5 za dviganje in 5 za spuščanje. Mišice vedno napnite. Če ničesar ne čutite, vaj po vsej verjetnosti ne izvajate pravilno.

Napredek: če potrebujete večji izziv, uporabite elastičen trak, ki si ga namestite okoli gležnjev ali stegen.

1. vaja: Stranski dvig noge leže

Lezite na levi bok, glava naj počiva na levi roki, desno roko pa položite predse na tla. Noge so iztegnjene, telo mora biti v ravni liniji od nog do glave.

Nato levo nogo počasi in kontrolirano dvignite tako visoko, kolikor zmorete, za nekaj sekund zadržite in spustite.

Med izvajanjem močno napnite zadnjične mišice in trebuh.

2. vaja: Stranski dvig noge leže s pokrčenimi nogami

Lezite na levo stran ter boke in noge nekoliko pokrčite (linija od bokov do gležnjev naj tvori kot 45 stopinj).

Nato dvignite koleno desne noge tako visoko, kolikor zmorete, ne da bi pri tem premaknili stopala. Za nekaj sekund zadržite in se vrnite v začetni položaj.

Zadnjične in trebušne mišice so med izvajanjem ves čas močno napete.

3. vaja: Dvigovanje bokov

1. varianta:

Lezite na hrbet in noge v kolenih pokrčite tako, da so stopala ravno na tleh. Roke so ob telesu, z dlanmi obrnjenimi proti tlom.

Močno stisnite zadnjico, se oprite na pete in dvignite boke tako visoko, da telo tvori ravno linijo od ramen do kolen. Naredite kratko pavzo in se vrnite v začetni položaj. To je ena ponovitev.

2. varianta:

Lezite na hrbet in noge v kolenih pokrčite tako, da so stopala ravno na tleh.

Zdaj desno nogo ravno dvignite v zrak, močno stisnite zadnjico, se oprite na peto leve noge in dvignite boke tako visoko, da telo tvori ravno linijo od ramen do stopala iztegnjeno noge. Vajo ponovite še v drugo stran.

3. varianta:

Lezite na levi bok in se oprite na komolec. Telo tvori ravno linijo od glave do nog. Z desno roko se uprite v bok.

Nato boke dvignite od tal tako visoko, da s telesom tvorite popolnoma ravno linijo. Pri tem močno napnite zadnjične in trebušne mišice. Za nekaj sekund zadržite in se spustite v začetni položaj. Enako naredite še v drugo stran.

4. vaja: Plezalec s križanjem nog

Postavite se v položaj za sklece, dlani so pod rameni, glava je kot podaljšek hrbtenice. Telo tvori popolnoma ravno linijo od glave do pet.

Trebušne mišice močno napnite, dvignite desno nogo in se s kolenom približajte levi rami. Pazite na boke, ti naj bodo čim bolj stabilni. Vajo ponovite še z drugo nogo ali izvajate izmenično.

5. vaja: Izpadni korak

Tako kot pri vseh vajah, je tudi tukaj pravilna izvedba zelo pomembna.

Klasični: Stopala postavite skupaj in roke v predročenje. Z desno nogo naredite dolg korak naprej (za dolžino noge) in se hkrati spustite v počep. Med stegnenico in golenjo mora biti kot 90 stopinj. Trup mora biti ves čas vzravnan.

Pravilna izvedba je lepo predstavljena v videu, ki ga najdete TUKAJ.

Variacije: način izvajanja lahko menjate. Prvi dan naredite klasični izpadni korak (s korakom naprej), drugi dan izpadni korak nazaj, izpadni korak s hojo, stranskega, izpadni korak na dvignjeni površini...

Nasvet

Če boste imeli občutek, da se vaša stegna pravzaprav večajo, namesto da bi vanje shujšali, nikar ne zaženite panike. Več o tem si preberite v članku Zakaj kljub vadbi ne shujšate v stegna.

Foto in ilustracije: Shutterstock, arhiv

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Aug 16, 2019
Posojilo ponuja med resno hitro zlasti v 48 ur (borut.martin@gmail.com)

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Mi smo združenje vlagateljev; Smo dajo na razpolago vsi iz posojila, najdaljši rok odplačila je 15 let, letna obrestna mera je 3 %. Kredit dodeli kdor zasluži določen mesečni dohodek. Imajo kapital za posojil za kratkoročno in dolgoročno od 7000 evrov do 10,000,000 evro za vse ljudi, ki so resne, pošteno in dobro morale, za več informacij o posojilu ponudbo, nam pišite na ta mail: borut.martin@gmail.com /
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5 odličnih vaj za čvrsto zadnjico in noge - Aktivni.si

Poskusite 5 odličnih vaj. Če jih boste izvajali pravilno, boste z njihovo pomočjo in v kombinaciji z aerobnim treningom hitro opazili rezultate.

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