<p><strong>2. Tagurpidi lokk: </strong>Kui teie põlved algavad 90-kraadise nurga all ja pea matil, viige need rinnale nii, et alaselg tuleks matilt välja. See on suunatud teie madalamale abs. Välja hingake, kui põlved sisse tulevad, ja veenduge, et alaselja tõsta maapinnast üles.</p> <p><strong>3. Jala alandab</strong>: Lamage selga kätega puusade ja jalgade abil sirutatud otse õhku. Teie kontsad ulatuvad lagi poole, siis üks jalg langeb ja tuleb kuus tolli maapinnast. Tooge see aeglaselt paremale üles ja vahelduge jalad. Veenduge, et pea puhkab maapinnal, abaluud matti ja hoidke alaselja matile vajutamist.</p> <p><strong>4. Klassikaline istung:</strong> Kui jalad põrandale istutatud, tooge käed pea kohal, ärge kasutage liiga palju hoogu. Tooge rindkere reite ja alaselja poole. Et vaidlustada ennast rohkem, jätke oma käed reite juurde, kui tõstite. Seejärel korrake käigust ühe.</p> <h3>teine komplekt</h3> <p><strong>1. Plank -mägironija:</strong> Küünarnukite peal, tõmmake üks põlv korraga rinnale. Hoidke õlad küünarnukkide kohal ja selja tasaselt.</p> <p><strong>2. Kand jõuab:</strong> Lamades selga põrandale istutatud jalgadega, koputage pea mõlemad küljed, kui tõstite oma pea üles. Tuntud ka: pingviini krõpsud. Hoidke oma kaela neutraalne ja vaadake lagi üles.</p> <p><strong>3. Plank hoidke:</strong> Püsige kindlalt ja endiselt, kui hoiate oma jalgu koos ja õlad otse küünarnukkide kohal, tagasi tasaseks. Hoidke sirgjoonest peast kannuni ja laske oma tuharad ja nelikud üles.</p> <p><strong>4. 3-punktiline krõmps:</strong> Kui jalad on sirge õhus, kui lamate seljal, jõuavad üles ja puudutage varbaid, siis laske mõlemad jalad alla. Järgige seda kanna tõstmisega. Nii et see on varba puudutus, jalg madalam, siis kannab. Kasutage oma hingamist. Korda komplekti ja siis oled valmis.</p> <p><img src="https://wellbeingmaven.com/storage/img/files/Charlee-15-minute-ab-workout-267x400_falsexfalse_true_70.webp"></p> <p><strong>Asjade vürtsitamiseks on siin kodus kasutatud treening. 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