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[title] => Dodirnite nožne prste...: ovo je šest sjajnih poteza zbog kojih ćete živjeti duže! Treba vam samo zid i sjedalica
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The Guardian donosi šest brzih i jednostavnih načina da poboljšate svoju mobilnost – i živite dulje.
Uza zid prekriženih nogu
Sjednite i naslonite se na zid, s ispruženim nogama. Zatim postavite jedno stopalo na suprotno bedro, a drugu nogu savijte i pokušajte sjesti što uspravnije možete uza zid. Ponovite isto na drugu stranu.
Ovo je nevjerojatno dobra vježba za rastezanje koja može uvelike poboljšati način na koji sjedite, prenosi N1.
Radite zidne čučnjeve
Ova vježba izgleda tako da se pravite da sjedite, leđima dodirujući zid, sa stražnjicom koja lebdi, kao da je na nevidljivoj stolici.
Postoji i varijanta ove vježbe koju možete raditi i bez zida, s rukama ispruženim u visini ramena točno ispred sebe, dvije minute, što je poprilično teško.
Dodirnite nožne prste
Svi misle da još uvijek mogu, ali to je vjerojatno zato što je prošlo mnogo vremena otkako su pokušali.
U prvom tjednu, stavite petu ispred sebe na nisku stolicu i sagnite se prema njoj, s ravnim leđima, 30 sekundi na svakoj nozi, tri puta.
Drugi tjedan, stojeći s ravnim nogama, savijte donji dio leđa i pokušajte se saviti u struku tako da budete pod kutom od 90 stupnjeva. Činite ovo u tri serije, po 10 pregiba.
Treći tjedan činite istu stvar, samo s podijeljenim stavom tako da vam je cijela težina na prednjoj strani.
Iskoristite vježbalište na otvorenom
Penjalice postoje na svakom igralištu. Ovo je dobro za snagu stiska, kao i za snagu gornjeg dijela tijela u cjelini, a najbolja je stvar što ne možete zabrljati.
Imate svoje dvije ruke i gravitaciju, apsolutno ne postoji način da te stvari međusobno djeluju bilo kako osim na pravi način.
Pravilno sjedite na stolici
Stručnjaci ističu jedno “zlatno” pravilo za sjedenje na stolici: “Pokušajte sjediti na nogama, a ne na guzici. Tako će vam leđa biti ravna, torzo će vam biti podignut, a ramena će vam pasti unatrag.”
Jednostavno istezanje koje možete izvesti dok ste još za stolom je ispružiti ruke iza sebe, sklopivši ruke s dlanovima okrenutim prema van.
Ako ste jako zategnuti u ramenima, možete početi sa savijanjem laktova. Držite ovaj položaj jednu minutu.
Izbjegavajte rukohvate
Morat ćete stegnuti svoju jezgru samo kako biste održali ravnotežu i suptilno se kretati protiv ritma vlaka ili autobusa. Sjajna stvar.
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The Guardian donosi šest brzih i jednostavnih načina da poboljšate svoju mobilnost – i živite dulje.
Uza zid prekriženih nogu
Sjednite i naslonite se na zid, s ispruženim nogama. Zatim postavite jedno stopalo na suprotno bedro, a drugu nogu savijte i pokušajte sjesti što uspravnije možete uza zid. Ponovite isto na drugu stranu.
Ovo je nevjerojatno dobra vježba za rastezanje koja može uvelike poboljšati način na koji sjedite, prenosi N1.
Radite zidne čučnjeve
Ova vježba izgleda tako da se pravite da sjedite, leđima dodirujući zid, sa stražnjicom koja lebdi, kao da je na nevidljivoj stolici.
Postoji i varijanta ove vježbe koju možete raditi i bez zida, s rukama ispruženim u visini ramena točno ispred sebe, dvije minute, što je poprilično teško.
Dodirnite nožne prste
Svi misle da još uvijek mogu, ali to je vjerojatno zato što je prošlo mnogo vremena otkako su pokušali.
U prvom tjednu, stavite petu ispred sebe na nisku stolicu i sagnite se prema njoj, s ravnim leđima, 30 sekundi na svakoj nozi, tri puta.
Drugi tjedan, stojeći s ravnim nogama, savijte donji dio leđa i pokušajte se saviti u struku tako da budete pod kutom od 90 stupnjeva. Činite ovo u tri serije, po 10 pregiba.
Treći tjedan činite istu stvar, samo s podijeljenim stavom tako da vam je cijela težina na prednjoj strani.
Iskoristite vježbalište na otvorenom
Penjalice postoje na svakom igralištu. Ovo je dobro za snagu stiska, kao i za snagu gornjeg dijela tijela u cjelini, a najbolja je stvar što ne možete zabrljati.
Imate svoje dvije ruke i gravitaciju, apsolutno ne postoji način da te stvari međusobno djeluju bilo kako osim na pravi način.
Pravilno sjedite na stolici
Stručnjaci ističu jedno “zlatno” pravilo za sjedenje na stolici: “Pokušajte sjediti na nogama, a ne na guzici. Tako će vam leđa biti ravna, torzo će vam biti podignut, a ramena će vam pasti unatrag.”
Jednostavno istezanje koje možete izvesti dok ste još za stolom je ispružiti ruke iza sebe, sklopivši ruke s dlanovima okrenutim prema van.
Ako ste jako zategnuti u ramenima, možete početi sa savijanjem laktova. Držite ovaj položaj jednu minutu.
Izbjegavajte rukohvate
Morat ćete stegnuti svoju jezgru samo kako biste održali ravnotežu i suptilno se kretati protiv ritma vlaka ili autobusa. Sjajna stvar.
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16. svibanj 2024 00:34
