Posilování břicha- 2.část

Po dokonale plochém bříšku touží každá žena. K tomuto cíli vede dlouhá a náročná cesta. Aby se Vám to povedlo, je důležité zapojit pravidelný a odlehčený jídelníček, spoustu pohybu (hlavně rychlochůzi, bruslení, jogging) a až na závěr dopilovací posilování. V této části rozšíříme spektrum cviků, aby pro Vás bylo cvičení zajímavější a svaly dostaly zabrat v různých směrech a pozicích.

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Lehněte si na záda, na podložku venku či doma. Ruce nechte ležet vedle těla. Cílem cviku je přitahování nohou a pánve směrem k hrudníku. Nezvedají se pouze nohycheap inflatable climbing wall rentals, ale také se snažíme, co nejvíce nadzvednout pánev. Cvik je zaměřen na posílení spodního bříška, které často ochabuje. Je také vhodný pro ženy po porodu. S výdechem nohy přitahujte, s nádechem položte. Opakujeme ze začátku 10x, poté si každý den o jedno opakování

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Zůstaňte ve stejné pozici, akorát si zkontrolujte nohy, které by měly svírat pravé úhly v kyčlích, kolenech i hleznech. Z této výchozí pozice budeme pokládat kolena na stranu směrem k zemi. Nohy pokládáte pouze do místa, než se Vám začne zvedat pánev. Také ramena pevně leží na zemi. Nezapomínejte si také hlídat bederní páteř, která plně naléhá na podložku. S výdechem ukláníte na jednu stranu, s nádechem se vracíte na střed a pokračujete s výdechem na opačnou stranu. Opakujte 5x na každou stranu. Po cviku byste měli cítit břišní svaly,

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Při dalším cviku se rozhodně zapotíte, protože u něj zapojíte všechny svaly. Zapřete se o dlaně, které směřují k hýždím. Nohy si zvedněte do pravých úhlů. Nejprve si nohy a trup přitáhněte a s výdechem nohy natáhněte a trup zakloňte. A zase se co nejvíc skrčte, ruce jsou natažené a s výdechem se napněte. Nohy jsou natažené nad podložkou. Opakujte ve dvou sériích po osmi opakováních.

Na závěr si dejte pořádnou výdrž. Tělo uvedeme do balanční polohy mezi sedem a lehem, záda máme narovnané. Ruce jsou natažené u kolen a nohy jsou zvednuté od země. V této pozici nezapomeňte pravidelně dýchat.

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