Objavljeno 28.05.2020.

4 vježbe koje su vam potrebne u borbi protiv spuštene stražnjice!

Spuštena stražnjica bolna je točka izgleda mnogih djevojaka, što utječe na njihovo samopouzdanje. Razlozi mogu biti genetika, ali i nezdrave životne naivke.

Problem spuštenje stražnjice možete riješiti sa samo četiri vježbe:

1. Hip thrust je vježba koja osigurava aktivaciju gluteusa, a za najbolju učinkovitost stopala odnosno koljena neka budu malo šire pozicionirana od kukova.

2. Kickback se izvodi na podu u klečećem položaju tako da jednu nogu zabacujte prema natrag. Kad završiš vježbu s jednom nogom, ponovi s drugom.

3. Čučanj aktivira kompletne mišiće noge, a posebno gluteus. Kako bi ga pravilno izvele, leđa držite u ispravnom položaju, trup lagano prema naprijed te se spuštajte do razine u kojoj su natkoljenice u paraleli s podom. Kukove izbacite, ne smijete ih uvijati prema natrag jer tada dolazi do iskrivljena kralježnice.

4. Most ili gluten bridge se izvodi dok su bedra paralelna i u širini s kukovima, a ruke oslonjene na podlogu. Zdjelicu s istegnutom nogom podižete od podloge oslanjajući se na lopatice i puno stopalo druge noge. Kad završiš vježbu s jednom nogom, ponovi s drugom.

Svaku vježbu ponovi 50 puta.


Foto: youtube/PrSc
A.Đ.





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