Bodyfitness

Cviky na bederní páteř pro začátečníky 49

admin  |  Bodyfitness

Tři následující cviky na bederní páteř jsou skvělou volbou pro začínající cvičence. Kromě podlahy a polštáře k nim nic jiného potřebovat nebudete.

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.

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Střídavé zvedání nohou a rukou na břiše

- Lehněte si na břicho, obličej směřuje k zemi, obě paže leží propnuté v protažení těla.

- Pro větší pohodlí i rozsah pohybu si pod boky dejte polštář.

- Všechny končetiny držte propnuté a současně zvedejte pravou paži a levou nohu 5-10 centimetrů nad zem.

- Chvíli v poloze nahoře vydržte, potom spusťte obě končetiny dolů po stejné dráze jako při pohybu vzhůru.

- Po každém opakování vystřídejte končetiny. Na každou končetinu cvik provádějte 8-12 krát.

Střídavé zvedání nohou vkleče

- Proveďte vzpor klečmo (klekněte si, tělo se opírá o obě ruce a kolena).

- Záda držte rovně, v neutrální pozici.

- Zvedejte jednu nohu a současně ji propínejte v kyčli a koleni. Nohu zvedněte až do horizontální polohy.

- Chvíli v této pozici setrvejte a potom teprve spusťte nohu dolů po stejné dráze jako při pohybu vzhůru.

- Po každém opakování vystřídejte nohy. Na každou končetinu cvik provádějte 8-12 krát.

Střídavé zvedání nohou a rukou vkleče

- Proveďte vzpor klečmo

- Záda držte rovně, v neutrální pozici.

- Zvedejte současně pravou paži a levou nohu, dokud nebudou obě propnuté končetiny v horizontální poloze.

- Chvíli v poloze nahoře vydržte. Potom spusťte obě končetiny dolů po stejné dráze jako při pohybu vzhůru.

- Po každém opakování vystřídejte končetiny. Na každou končetinu cvik provádějte 8-12 krát.

Aby bylo cvičení efektivní, doporučuje se cviky provádět dva- až třikrát týdně, ale nikdy ne ve dnech následujících hned po sobě. Každých pár týdnů by začátečníci měli zhodnotit účinnost daných cviků a v případě nutnosti je pozměnit. Navíc by měli být připraveni kdykoliv upravit cvičební úkony tak, aby v daný den vyhovovaly jejich stavu. Tedy jedinci, kteří se cítí unavení nebo jsou rozbolavělí po předcházející lekci, by měli snížit cvičební intenzitu i počet cviků. Tak by se vaše bederní páteř měla zrehabilitovat a vy byste měli pocítit úlevu od bolestí v bederní části zad.

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