Kako oblikovati lijepu i čvrstu stražnjicu?

Tajna čvrste stražnjice krije se u vježbama snage, kao što su ove koje opisujemo. Budući da se žene obično oslanjaju na mišiće bedara dok vježbaju, ključna je tehnika – pazite da pokrete izvodite napinjući mišiće stražnjice. Ako ste početnica ili dulje od godinu dana niste vježbali redovito, krenite s jednim kompletom od 12 do 15 ponavljanja svake vježbe. Srednje utrenirane žene trebaju izvesti po dva kompleta, a napredne vježbačice (one koje redovito vježbaju dulje od godinu dana) mogu izvesti tri kompleta dviju opisanih vježbi.

Izvodite vježbe dva do tri puta tjedno, tj. svaki drugi dan, i za 6 do 8 tjedana imat ćete ljepše oblikovanu guzu. Ako imate višak kilograma, morate dodati aerobne vježbe i uvesti razumnu prehranu. U protivnom, nećete vidjeti efekt oblikovanja.

Zidni tobogan

Stanite leđima oslonjeni na zid. Pomičite stopala prema naprijed dok ne budu 50 do 70 centimetara udaljena od zida. Polako klizite nadolje sve do sjedećeg položaja, tj. dok bedra ne budu paralelna s podom. Ostanite tako pet do deset sekundi stežući mišiće stražnjice. Otkližite natrag gore, u početni položaj.

Ne koristite bedra da biste se odgurnuli natrag uza zid, već jako stegnute mišiće stražnjice.

Stezanje mišića

Legnite na leđa, savijte noge i položite jastuk ili presavijeni ručnik između koljena. Stisnite bedra i stegnite stražnjicu da malo podignete bokove od poda. Ostanite u tom položaju 5 do 10 sekundi, a zatim se vratite u početni položaj.

Oduprite se želji da savijete leđa, što bi ih moglo istegnuti.

16 thoughts on “Kako oblikovati lijepu i čvrstu stražnjicu?

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