<p><strong>2. Lai istuv rida: </strong>Istudes samas asendis, ületage oma bänd teie ees. Hoidke küünarnukid püsti ja tõmmake käed tagasi laiale reale. Hoidke ülaosas, pigistades lihaseid. Teha 10 kordust ja korrake kuni kolme komplekti jaoks.</p> <p><strong>3. Rulli üles, rullige ABS: </strong>Samas asendis (istudes jalgadega otse teie ees ja riba ümber mähitud), riba riba ja hoidke igas käes otsad kinni. Rulli aeglaselt alla, üks selgroolülid korraga, kuni olete matil tasane. Seejärel rullige aeglaselt tagasi, kasutades kõhu seina tugevust, et teid tõmmata. Teha 10 kordust ja korrake kuni kolme komplekti jaoks.</p> <p><strong>4. Plank koos vastupanuga tõstab:</strong> Alustage kõrgest plangust, hoides riba käepidemeid ja asetage üks jalg läbi silmuse. Tõstke jalg tõmmake vastu takistusriba, seejärel laske see aeglaselt alla. Hoidke selga sirge ja südamikku kogu aeg. Modifitseerimiseks hoidke lihtsalt plangut. Tehke 10 kordust vasakul küljel, siis 10 paremal ja lülitage.</p> <p><strong>Kombineerige see selja- ja abs-seeria Pilates-põhise glutes-treeninguga kogu keha põletuse saamiseks või proovige seda kodus megaformeri treeningut, mis on sama hea kui see, mida saate masinas saada.</strong></p> </div> <div class="rek-block rek-block-article"> </div> <ul class="prev-next"> <li class="prev-next__item prev-next__item--left"><a href="http://et.wellbeingmaven.com/article/are-the-nike-vapormax-worth-the-hype-heres-what-its-like-to-run-in-them">« Kas Nike vapramax on hüpe väärt? 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