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[title] => U top formi usprkos vrućini! Vježbajte sa Stilom i Renatom Lovrinčević: pripremila nam je cijeli trening za koji ne trebaju sprave, ideja joj je super
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Ne da nam se, vruće nam je, radije bismo na plažu ili malo prilegli... Sve vas razumijemo, ne da se ni nama. Vježbati po vrućini. Ma čak i ako je klima upaljena, jednostavno smo svjesni da je vani vruće i da je prirodno stanje uma i tijela po ovakvoj žegi - odmaranje. No ispasti iz forme nije baš poželjno, stoga se moramo trgnuti i motivirati. Za pomoć smo se obratili Renati Lovrinčević Buljan, fitness trenerici koja je prije točno 21 godinu ponijela titulu Miss Universe Hrvatske, no što se tiče forme to kao da je bilo jučer.
Renata nam je domišljato dala ideju: vježbajte uz ogradu!
- Ograda služi našoj sigurnosti. Pokazat ću vam kako uz nju odraditi cijeli trening. Pomoći će vam da budete zdraviji, fit i samim tim još sigurniji. Nadam se da ćete odraditi ovaj trening i da će vam se svidjeti. Obećajem vam da će vas nakon toga ograda svaki put kad je ugledate motivirati na atkivnost - poletno će Renata.
Trenerica nam je poslala fotografije i objašnjenja, a na vama je da ih proučite i bacite se na posao. Prije početka treninga, savjetuje nam, potrebno se zagrijati općepripremnim vježbama.
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1.vježba
SKLEKOVI NA OGRADI: podigni stopala na prste i uhvati ogradu nathvatom na ispružene ruke. Ideš prsima toliko duboko da dotakneš ogradu i istovremeno udahneš, odgurneš se rukama na početnu poziciju uz izdah. Ponovi vježbu 16 puta.
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---
2.vježba
IZDRŽAJ U ISKORAKU S ROTACIJOM
Držeći se jednom rukom za ogradu, spusti se u iskorak. Stopalo prednje noge je puno na tlu, a koljeno ne prelazi nožne prste, dok je stražnje stopalo na prstima, a koljeno je duboko blizu poda. Ostani u ovoj poziciji dok ispruženom slobodnom rukom koja je u razini ramena dotičeš ogradu, zatim ideš u maksimalno u suprotnu stranu ispruženom rukom, prateći pokret glavom i pogledom. Ponovi 16 puta. Udah je pri otvaranju ruke, izdah pri dodiru ograde, a moguće je i obrnuto disanje.
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---
3.vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
U početnom položaju držiš se s obje ruke za ogradu i čučneš do polučučnja s rukama u razini ispred grudi. Puna stopala na podu i koljena ne prelaze razinu nožnih prstiju. Jedna ruka napušta ogradu i povuče stisnutom šakom nadlakticu maksimalno u lopaticu uz izdah. Vrati se na početni hvat i ponovi drugom rukom. Ponovi naizmjenično 16 puta
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---
4.vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
Ista naziv i početna pozicija kao u vježbi broj 3. Ispruženom rukom kontrahiraj lopaticu i rame uz izdah i vrati na početno mjesto.
---
---
5. vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
Isti naziv kao i vježba broj 3 kao i početni položaj u polučučnju. Izruči ispruženom rukom u razinu iznad ramena. Ponovi naizmjenično 16 puta.
---
---
6.vježba
VAGA UZ OGRADU
Početni položaj je jedna ruka na ogradi. Pretkloni se ravnih leđa i s obje noge lagano savijene. Vanjskom rukom dotakni istostrano koljeno te ispruži vanjsku ruku i nogu do ravne pozicije vage. Zategni stopalo, kontrahiraj leđa, lopaticu i nogu, zadrži 3 sekunde i vratiti u početni položaj. Ponovi 16 puta.
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---
7.vježba
MOST SA STOPALIMA NA OGRADI
Početni položaj je ležeći sa stopalima podignutim na ogradu. Ruke su ispružene, stisnutih šaka koje upiru o pod na dijelu malog prsta. Podignuti kukove i kontrahiraj gluteuse sa zadržajem od 3 sekunde uz izdah kroz zube. Ponovi 16 puta.
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---
8.vježba
TRBUŠNJACI SA ZAKAČENIM STOPALIMA
Lezi, zakači stopala pod ogradu i podigni se zaobljenih leđa. Ispružiti ruke i ostani u položaju 3 sekunde uz izdah. Ponovi vježbu 16 puta.
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---
9.vježba
TRBUŠNJACI S ZAKAČENIM NOGAMA I ISKRETI RUKAMA
Početna pozicija je polusjed sa savijenim nogama zakačenim za ogradu., Leđa su savijena, ruke opružene ispred ramena. Otvori ruku i dotaknuti pod uz praćenje pogledom i izdah pa ponovi u drugu stranu. Naizmjenično odradi 16 puta.
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---
10.vježba
ISKORAK S KICKOM
Početna pozicija je uz ogradu, uz pridržavanje jednom rukom za ogradu. Iskorakni unatrag u iskorak i vrati se kroz početnu poziciju do kicka ispred sebe istom nogom. Ponovi 16 puta za svaku nogu i promjeni stranu.
Na kraju se dobro istegnite.
Pratite Stil i na Instagramu!
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Ne da nam se, vruće nam je, radije bismo na plažu ili malo prilegli... Sve vas razumijemo, ne da se ni nama. Vježbati po vrućini. Ma čak i ako je klima upaljena, jednostavno smo svjesni da je vani vruće i da je prirodno stanje uma i tijela po ovakvoj žegi - odmaranje. No ispasti iz forme nije baš poželjno, stoga se moramo trgnuti i motivirati. Za pomoć smo se obratili Renati Lovrinčević Buljan, fitness trenerici koja je prije točno 21 godinu ponijela titulu Miss Universe Hrvatske, no što se tiče forme to kao da je bilo jučer.
Renata nam je domišljato dala ideju: vježbajte uz ogradu!
- Ograda služi našoj sigurnosti. Pokazat ću vam kako uz nju odraditi cijeli trening. Pomoći će vam da budete zdraviji, fit i samim tim još sigurniji. Nadam se da ćete odraditi ovaj trening i da će vam se svidjeti. Obećajem vam da će vas nakon toga ograda svaki put kad je ugledate motivirati na atkivnost - poletno će Renata.
Trenerica nam je poslala fotografije i objašnjenja, a na vama je da ih proučite i bacite se na posao. Prije početka treninga, savjetuje nam, potrebno se zagrijati općepripremnim vježbama.
---
---
1.vježba
SKLEKOVI NA OGRADI: podigni stopala na prste i uhvati ogradu nathvatom na ispružene ruke. Ideš prsima toliko duboko da dotakneš ogradu i istovremeno udahneš, odgurneš se rukama na početnu poziciju uz izdah. Ponovi vježbu 16 puta.
---
---
2.vježba
IZDRŽAJ U ISKORAKU S ROTACIJOM
Držeći se jednom rukom za ogradu, spusti se u iskorak. Stopalo prednje noge je puno na tlu, a koljeno ne prelazi nožne prste, dok je stražnje stopalo na prstima, a koljeno je duboko blizu poda. Ostani u ovoj poziciji dok ispruženom slobodnom rukom koja je u razini ramena dotičeš ogradu, zatim ideš u maksimalno u suprotnu stranu ispruženom rukom, prateći pokret glavom i pogledom. Ponovi 16 puta. Udah je pri otvaranju ruke, izdah pri dodiru ograde, a moguće je i obrnuto disanje.
---
---
3.vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
U početnom položaju držiš se s obje ruke za ogradu i čučneš do polučučnja s rukama u razini ispred grudi. Puna stopala na podu i koljena ne prelaze razinu nožnih prstiju. Jedna ruka napušta ogradu i povuče stisnutom šakom nadlakticu maksimalno u lopaticu uz izdah. Vrati se na početni hvat i ponovi drugom rukom. Ponovi naizmjenično 16 puta
---
---
4.vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
Ista naziv i početna pozicija kao u vježbi broj 3. Ispruženom rukom kontrahiraj lopaticu i rame uz izdah i vrati na početno mjesto.
---
---
5. vježba
IZDRŽAJ U ČUČNJU S AKTIVACIJOM GORNJEG DIJELA LEĐA I RAMENA
Isti naziv kao i vježba broj 3 kao i početni položaj u polučučnju. Izruči ispruženom rukom u razinu iznad ramena. Ponovi naizmjenično 16 puta.
---
---
6.vježba
VAGA UZ OGRADU
Početni položaj je jedna ruka na ogradi. Pretkloni se ravnih leđa i s obje noge lagano savijene. Vanjskom rukom dotakni istostrano koljeno te ispruži vanjsku ruku i nogu do ravne pozicije vage. Zategni stopalo, kontrahiraj leđa, lopaticu i nogu, zadrži 3 sekunde i vratiti u početni položaj. Ponovi 16 puta.
---
---
7.vježba
MOST SA STOPALIMA NA OGRADI
Početni položaj je ležeći sa stopalima podignutim na ogradu. Ruke su ispružene, stisnutih šaka koje upiru o pod na dijelu malog prsta. Podignuti kukove i kontrahiraj gluteuse sa zadržajem od 3 sekunde uz izdah kroz zube. Ponovi 16 puta.
---
---
8.vježba
TRBUŠNJACI SA ZAKAČENIM STOPALIMA
Lezi, zakači stopala pod ogradu i podigni se zaobljenih leđa. Ispružiti ruke i ostani u položaju 3 sekunde uz izdah. Ponovi vježbu 16 puta.
---
---
9.vježba
TRBUŠNJACI S ZAKAČENIM NOGAMA I ISKRETI RUKAMA
Početna pozicija je polusjed sa savijenim nogama zakačenim za ogradu., Leđa su savijena, ruke opružene ispred ramena. Otvori ruku i dotaknuti pod uz praćenje pogledom i izdah pa ponovi u drugu stranu. Naizmjenično odradi 16 puta.
---
---
10.vježba
ISKORAK S KICKOM
Početna pozicija je uz ogradu, uz pridržavanje jednom rukom za ogradu. Iskorakni unatrag u iskorak i vrati se kroz početnu poziciju do kicka ispred sebe istom nogom. Ponovi 16 puta za svaku nogu i promjeni stranu.
Na kraju se dobro istegnite.
Pratite Stil i na Instagramu!
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Renata Lovrinčević Buljan
Renata Lovrinčević Buljan
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11. svibanj 2024 14:46
