Ja sam Kristina Drole, mag. kineziologije i osobni trener - pomoći ću vam da svoje ciljeve ostvarite brže i sigurnije.
Obratite pažnju na ispravne položaje i izvedbu i prilagodite tempo i broj ponavljanja vlastitim mogućnostima.
Tijekom vježbi treba aktivirati trbušne mišiće jer će vam to pomoći u održavanju ravnoteže i zaštiti kralježnicu.
Vježbajte 20 sekundi, a zatim napravite 10 sekundi pauzu.
Kada završite sve vježbe, napravite 1 do 2 ponavljanja tih istih vježbi.
This soothing sequence will relax your mind after a long day and prepare your body for a good night’s sleep.
Keep your attention on your breath as you are moving through the poses.
1. Come to a sitting position and notice the natural flow of your breath.
2. Child's pose. Take a few deeper breaths here.
3. Walk both hands towards the left for a side body stretch. Switch sides.
4. Come back to the sitting position - do a few shoulder rolls.
5. Interlock the fingers, twist the palms and extend the elbows, pull it back to the chest, repeat a couple of times.
7. Interlock the fingers behind your back and pull the interlocked hands away from the body.
8. Lie down on your back, bring the right knee towards the chest and pull it across the body for a twist.
9. Bring the right foot inside of the left thigh for a tree pose - lift the arms over your head and grab the opposite elbows.
10. Repeat the twist and the tree pose on the other side.
11. Happy baby pose - hug the knees into the chest, grab the outside edges of your feet and rock from side to side.
12. Come back to the crossed-legged position. Take 3 deep breaths - inhale through the nose, exhale through the mouth.
13. Have a good sleep!