{"id":82737,"date":"2015-03-11T18:40:02","date_gmt":"2015-03-11T16:40:02","guid":{"rendered":"http:\/\/www.beogradnocu.com\/?p=82737"},"modified":"2015-03-11T21:58:12","modified_gmt":"2015-03-11T19:58:12","slug":"saznajte-za-kojom-su-vezbom-svi-poludeli-u-poslednje-vreme","status":"publish","type":"post","link":"https:\/\/www.beogradnocu.com\/en\/saznajte-za-kojom-su-vezbom-svi-poludeli-u-poslednje-vreme\/","title":{"rendered":"Saznajte za kojom su ve\u017ebom svi “poludeli” u poslednje vreme!"},"content":{"rendered":"

Ova ve\u017eba je, ka\u017eu stru\u010dnjaci veoma efikasna za celo telo. Mogu da je rade skoro svi, ali je ipak va\u017eno i u kakvoj ste kondiciji.<\/p>\n

Su\u0161tina ve\u017ebe je u tome, da treba barem jednom dnevno \u201elebdeti\u201c iznad poda nekoliko minuta oslanjaju\u0107i se samo na ruke i noge. Nesumnjivo, nalaziti se u ovakvom polo\u017eaju \u010dak i 2 minuta \u2013 nije lak zadatak. U ovom trenutku aktivira se veliki broj mi\u0161i\u0107a. Ali, kao rezultat ove ve\u017ebe ima\u0107ete jaka le\u0111a, zategnutu zadnjicu bez celulita, izvajane noge, ravan stomak i lepe ruke.<\/p>\n

Plank<\/strong>\u00a0je jedna od najpopularnijih i najefikasnijih ve\u017ebi \u0161irom sveta. Ona tera na rad, ne samo stoma\u010dne, ve\u0107 i mi\u0161i\u0107e celog tela. Posvetite joj 5 minuta dnevno i bi\u0107ete iznena\u0111eni rezultatima, prenosimo s portala Uspe\u0161na\u017eena.com.<\/strong><\/a>
\n<\/strong><\/a><\/p>\n

Plank je stati\u010dna ve\u017eba. Pokreta nema, zato je najva\u017enije pravilno dr\u017eati telo.<\/p>\n

\"ve\u017ebanje\"<\/a><\/p>\n

Kako raditi ve\u017ebu:<\/strong><\/p>\n

Lezite na pod stomakom na dole. Savijte laktove na 90 stepeni i postavite se u le\u017ee\u0107i polo\u017eaj na laktove. Telo treba da formira pravu liniju od glave do peta. Oslanjajte se samo na podlaktice i vrhove prstiju na nogama. Laktovi se nalaze direktno ispod ramena. Dr\u017eite telo \u0161to ravnije, napregnite trbu\u0161ne mi\u0161i\u0107e i ne opu\u0161tajte se. Poku\u0161ajte da ne spu\u0161tate kukove ka podu.<\/p>\n

Krsta. Najbitniji momenat. Kod pravilnog izvo\u0111enja ve\u017ebe, donji deo le\u0111a mora biti ravan. To zna\u010di da ne sme biti zaobljen ili ulubljen. Zamislite da su va\u0161a le\u0111a \u010dvrsto pripijena uza zid.<\/p>\n

Stomak. Uvucite ga, i u takvom polo\u017eaju poku\u0161ajte ga jo\u0161 podvu\u0107i pod rebra. U toku ve\u017ebe dr\u017eite stomak u takvom polo\u017eaju, ali dah ne zadr\u017eavajte.<\/p>\n

Laktovi. Da biste izbegli nepotrebno optere\u0107enje ramena, stavite laktove direktno ispod ramenih zglobova.<\/p>\n

Zadr\u017eavajte se u ovom polo\u017eaju koliko mo\u017eete. Za po\u010detak je dovoljno 10 sekundi. Po pravilu, ljudi sa razli\u010ditom fizi\u010dkom spremno\u0161\u0107u zadr\u017eavaju ovakvu pozu od 10 sekundi do 2 minute. Posle napravite pauzu od 2 minute i ponovite ve\u017ebu. 5 ponavljanja \u0107e biti dovoljno. Ako ste po\u010detnik, ne poku\u0161avajte oboriti rekord, po\u010dnite lagano.<\/p>\n

Veoma je va\u017eno raditi ovu ve\u017ebu svakodnevno, po\u017eeljno u isto vreme.<\/p>\n

\"ve\u017ebanje\"<\/a><\/p>\n

Koristi ve\u017ebe \u201ePlank\u201c<\/strong><\/p>\n

Zategnuta zadnjica. Ve\u017eba je usmerena na glutealni mi\u0161i\u0107 i zadnju lo\u017eu noge. Na taj na\u010din ne samo da \u0107ete dobite \u017eeljeni oblik zadnjice, ve\u0107 \u0107ete se osloboditi i celulita.<\/p>\n

Jaka le\u0111a. Za vreme ve\u017ebe aktivni su donji le\u0111ni mi\u0161i\u0107i, tako\u0111e ramena i vratni deo. Dakle, ova ve\u017eba mo\u017ee poslu\u017eiti kao prevencija osteohondroze u oblasti vrata i lumbalnog dela ki\u010dme. Sem toga, oslobodi\u0107ete se bolova u ramenima i izme\u0111u lopatica, koji nastaje kao posledica no\u0161enja te\u0161kih torbi ili dugog sedenja za radnim stolom.<\/p>\n

Zategnute privla\u010dne noge. Glavni teret u ve\u017ebi pada na noge. Pri tome uklju\u010deni su svi mi\u0161i\u0107i nogu \u2013 od kukova do listova. Nema mesta za brigu ako osetite peckanje u mi\u0161i\u0107ima \u2013 to je znak da mi\u0161i\u0107i rade.<\/p>\n

Zategnute ruke. Sasvim je o\u010digledno da se zajedno sa nogama u ovoj ve\u017ebi intenzivno treniraju i ruke. Na njima se odr\u017eava polovina telesne te\u017eine.<\/p>\n

Ravan stomak. Kada je celo telo napeto, automatski se aktiviraju trbu\u0161ni mi\u0161i\u0107i, kako donji, tako i bo\u010dni.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Ova ve\u017eba je, ka\u017eu stru\u010dnjaci veoma efikasna za celo telo. Mogu da je rade skoro svi, ali je ipak va\u017eno i u kakvoj ste kondiciji. Su\u0161tina ve\u017ebe je u tome, da treba barem jednom dnevno \u201elebdeti\u201c iznad poda nekoliko minuta oslanjaju\u0107i se samo na ruke i noge. Nesumnjivo, nalaziti se u ovakvom polo\u017eaju \u010dak i…<\/p>\n","protected":false},"author":9,"featured_media":82738,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[332,340],"tags":[],"class_list":["post-82737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magazin","category-zivot"],"acf":[],"yoast_head":"\nSaznajte za kojom su ve\u017ebom svi "poludeli" u poslednje vreme! | Beograd No\u0107u<\/title>\n<meta name=\"description\" content=\"Ova ve\u017eba je, ka\u017eu stru\u010dnjaci veoma efikasna za celo telo. 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