OSMRTNICE
stdClass Object ( [id] => 1266951 [title] => Hodanje po ravnom terenu ne čini mnogo za toniranje mišića stražnjice, kako biste ih aktivirali, ubacite ove vježbe [alias] => hodanje-po-ravnom-terenu-ne-cini-mnogo-za-toniranje-misica-straznjice-kako-biste-ih-aktivirali-ubacite-ove-vjezbe [catid] => 391 [published] => 1 [introtext] => [fulltext] =>

Hodanje je odlično za vaše zdravlje i fitness rutinu. Međutim, ako želite poraditi na mišićima stražnjice, ono nije dovoljno.

- Hodanje po ravnom terenu ne zahtijeva da potpuno kontrahirate mišiće stražnjice tako da ne čini mnogo za njihovo toniranje - navode fitness stručnjaci.

Umjesto toga, većinom rade vaše kvadricepsi i tetive koljena, piše Živim.hr

Kako biste aktivirali mišiće stražnjice tijekom sljedeće šetnje ili treninga hodanja, jednostavno izvedite nekoliko vježbi. Trenerica hodanja Tina Windum kaže da je najbolje hodati pet minuta, a zatim napraviti neku od dolje navedenih vježbi. Naravno, nemojte zaboraviti na kvalitetne tenisice.

Koje vježbe možete ubaciti u trening hodanja?

Klizački korak

Ova vježba jača kvadricepse, stražnjicu, bokove, kose trbušne mišiće, leđa i tricepse.

1. Dok hodate, napravite veliki korak dijagonalno naprijed desnom nogom, prsti su okrenuti prema naprijed.

2. Težinu oslonite na desnu nogu i spustite se u iskorak. Zatim lijevu nogu povucite iza desne tako da stopalo lebdi iznad tla. Vratite ju nazad, ali nemojte ju spustiti.

3. Napravite 25 povlačenja lijevom nogom, bez spuštanja.

4. Zatim izmijenite noge i ponovite vježbu.

Sumo čučanj i podizanje

Ova vježba jača kvadricepse, unutrašnju i vanjsku stranu bedara, stražnjicu, bokove, ramena i bicepse

1. Dok hodate, ispravite se, a neka vam šake budu u blizini kukova.

2. Podignite desnu nogu, savijenu, kako biste napravili veliki bočni korak udesno.

3. Spustite se u široki čučanj dok podižete obje ruke u široki V.

4. Oslonite težinu na desnu nogu, spustite ruke dok podižete lijevu nogu u stranu, stopalo savijeno.

5. Zakoračite lijevom nogom tako da ju približite desnoj.

Napravite 12 ponavljanja, a zatim promijenite nogu.

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Iskorak s podizanjem nogu

Ova vježba jača kvadricepse, tetive koljena, stražnjicu, bokove, ruke i trbušne mišiće.

1. Napravite iskorak lijevom nogom naprijed, oba koljena su savijena pod 90 stupnjeva.

2. Stisnite šake, ruke savijte pod 90 stupnjeva, povucite desnu šaku prema nosu, a lijevu šaku iza sebe.

3. Prebacite težinu na lijevu nogu, ispravljajući je. Spustite ruke i podignite desnu nogu što više možete. Ako možete, izvedite skok u zraku dok se ispravljate.

4. Potom napravite isti iskoraka desnom nogom.

Napravite 25 ponavljanja po nozi.

Podizanje koljena

Ova vježba cilja na kvadricepse, listove, bokove, stražnjicu i trbušnjake

1. Dok hodate, zategnite trbušne mišiće i podignite savijeno lijevo koljeno što je više moguće, podižući se na prste desne noge. Istovremeno savijte desni lakat pod 90 stupnjeva i povucite ga prema lijevom koljenu. Zamahnite lijevim laktom unatrag kako biste imali protutežu.

2. Zadržite se u ovoj pozi jednu sekundu, a zatim spustite lijevo stopalo za korak naprijed. Vježbu ponovite s desnom nogom.

Napravite 25 ponavljanja po nozi.

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Hodanje je odlično za vaše zdravlje i fitness rutinu. Međutim, ako želite poraditi na mišićima stražnjice, ono nije dovoljno.

- Hodanje po ravnom terenu ne zahtijeva da potpuno kontrahirate mišiće stražnjice tako da ne čini mnogo za njihovo toniranje - navode fitness stručnjaci.

Umjesto toga, većinom rade vaše kvadricepsi i tetive koljena, piše Živim.hr

Kako biste aktivirali mišiće stražnjice tijekom sljedeće šetnje ili treninga hodanja, jednostavno izvedite nekoliko vježbi. Trenerica hodanja Tina Windum kaže da je najbolje hodati pet minuta, a zatim napraviti neku od dolje navedenih vježbi. Naravno, nemojte zaboraviti na kvalitetne tenisice.

Koje vježbe možete ubaciti u trening hodanja?

Klizački korak

Ova vježba jača kvadricepse, stražnjicu, bokove, kose trbušne mišiće, leđa i tricepse.

1. Dok hodate, napravite veliki korak dijagonalno naprijed desnom nogom, prsti su okrenuti prema naprijed.

2. Težinu oslonite na desnu nogu i spustite se u iskorak. Zatim lijevu nogu povucite iza desne tako da stopalo lebdi iznad tla. Vratite ju nazad, ali nemojte ju spustiti.

3. Napravite 25 povlačenja lijevom nogom, bez spuštanja.

4. Zatim izmijenite noge i ponovite vježbu.

Sumo čučanj i podizanje

Ova vježba jača kvadricepse, unutrašnju i vanjsku stranu bedara, stražnjicu, bokove, ramena i bicepse

1. Dok hodate, ispravite se, a neka vam šake budu u blizini kukova.

2. Podignite desnu nogu, savijenu, kako biste napravili veliki bočni korak udesno.

3. Spustite se u široki čučanj dok podižete obje ruke u široki V.

4. Oslonite težinu na desnu nogu, spustite ruke dok podižete lijevu nogu u stranu, stopalo savijeno.

5. Zakoračite lijevom nogom tako da ju približite desnoj.

Napravite 12 ponavljanja, a zatim promijenite nogu.

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Iskorak s podizanjem nogu

Ova vježba jača kvadricepse, tetive koljena, stražnjicu, bokove, ruke i trbušne mišiće.

1. Napravite iskorak lijevom nogom naprijed, oba koljena su savijena pod 90 stupnjeva.

2. Stisnite šake, ruke savijte pod 90 stupnjeva, povucite desnu šaku prema nosu, a lijevu šaku iza sebe.

3. Prebacite težinu na lijevu nogu, ispravljajući je. Spustite ruke i podignite desnu nogu što više možete. Ako možete, izvedite skok u zraku dok se ispravljate.

4. Potom napravite isti iskoraka desnom nogom.

Napravite 25 ponavljanja po nozi.

Podizanje koljena

Ova vježba cilja na kvadricepse, listove, bokove, stražnjicu i trbušnjake

1. Dok hodate, zategnite trbušne mišiće i podignite savijeno lijevo koljeno što je više moguće, podižući se na prste desne noge. Istovremeno savijte desni lakat pod 90 stupnjeva i povucite ga prema lijevom koljenu. Zamahnite lijevim laktom unatrag kako biste imali protutežu.

2. Zadržite se u ovoj pozi jednu sekundu, a zatim spustite lijevo stopalo za korak naprijed. Vježbu ponovite s desnom nogom.

Napravite 25 ponavljanja po nozi.

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StoryEditorOCM
ViralUZALUDAN TRUD

Hodanje po ravnom terenu ne čini mnogo za toniranje mišića stražnjice, kako biste ih aktivirali, ubacite ove vježbe

Piše MOZAIK SD
22. veljače 2023. - 09:26
24365557
Galerija
/Shutterstock

Hodanje je odlično za vaše zdravlje i fitness rutinu. Međutim, ako želite poraditi na mišićima stražnjice, ono nije dovoljno.

- Hodanje po ravnom terenu ne zahtijeva da potpuno kontrahirate mišiće stražnjice tako da ne čini mnogo za njihovo toniranje - navode fitness stručnjaci.

Umjesto toga, većinom rade vaše kvadricepsi i tetive koljena, piše Živim.hr

Kako biste aktivirali mišiće stražnjice tijekom sljedeće šetnje ili treninga hodanja, jednostavno izvedite nekoliko vježbi. Trenerica hodanja Tina Windum kaže da je najbolje hodati pet minuta, a zatim napraviti neku od dolje navedenih vježbi. Naravno, nemojte zaboraviti na kvalitetne tenisice.

Koje vježbe možete ubaciti u trening hodanja?

Klizački korak

Ova vježba jača kvadricepse, stražnjicu, bokove, kose trbušne mišiće, leđa i tricepse.

1. Dok hodate, napravite veliki korak dijagonalno naprijed desnom nogom, prsti su okrenuti prema naprijed.

2. Težinu oslonite na desnu nogu i spustite se u iskorak. Zatim lijevu nogu povucite iza desne tako da stopalo lebdi iznad tla. Vratite ju nazad, ali nemojte ju spustiti.

3. Napravite 25 povlačenja lijevom nogom, bez spuštanja.

4. Zatim izmijenite noge i ponovite vježbu.

Sumo čučanj i podizanje

Ova vježba jača kvadricepse, unutrašnju i vanjsku stranu bedara, stražnjicu, bokove, ramena i bicepse

1. Dok hodate, ispravite se, a neka vam šake budu u blizini kukova.

2. Podignite desnu nogu, savijenu, kako biste napravili veliki bočni korak udesno.

3. Spustite se u široki čučanj dok podižete obje ruke u široki V.

4. Oslonite težinu na desnu nogu, spustite ruke dok podižete lijevu nogu u stranu, stopalo savijeno.

5. Zakoračite lijevom nogom tako da ju približite desnoj.

Napravite 12 ponavljanja, a zatim promijenite nogu.

image
/Shutterstock

Iskorak s podizanjem nogu

Ova vježba jača kvadricepse, tetive koljena, stražnjicu, bokove, ruke i trbušne mišiće.

1. Napravite iskorak lijevom nogom naprijed, oba koljena su savijena pod 90 stupnjeva.

2. Stisnite šake, ruke savijte pod 90 stupnjeva, povucite desnu šaku prema nosu, a lijevu šaku iza sebe.

3. Prebacite težinu na lijevu nogu, ispravljajući je. Spustite ruke i podignite desnu nogu što više možete. Ako možete, izvedite skok u zraku dok se ispravljate.

4. Potom napravite isti iskoraka desnom nogom.

Napravite 25 ponavljanja po nozi.

Podizanje koljena

Ova vježba cilja na kvadricepse, listove, bokove, stražnjicu i trbušnjake

1. Dok hodate, zategnite trbušne mišiće i podignite savijeno lijevo koljeno što je više moguće, podižući se na prste desne noge. Istovremeno savijte desni lakat pod 90 stupnjeva i povucite ga prema lijevom koljenu. Zamahnite lijevim laktom unatrag kako biste imali protutežu.

2. Zadržite se u ovoj pozi jednu sekundu, a zatim spustite lijevo stopalo za korak naprijed. Vježbu ponovite s desnom nogom.

Napravite 25 ponavljanja po nozi.

#VJEŽBANJE#VJEŽBE ZA STRAŽNJICU
15. svibanj 2024 01:11