Cvičení pro protahování a flexibilitu.

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  1. {!LANG-c53040d137cbe3745d6e6aeff87001ff!}
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{!LANG-4ccbcce76820514c6c99eb12674f98f1!}

Uchopte pravou ruku vlevo nad loket, zatlačte ji k tělu a narovnána, spusťte pravé rameno dolů.

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Stojan na všech čtyřech, pak aplikujte pánev zpět a nahoru tak, aby tělo připomíná rohu.

{!LANG-2ce1485f982a623827f38d35957bf974!}

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{!LANG-0dd5348756ab4f0ce1576f35bee46ec9!}

{!LANG-afd1320de92d6369df3e7fcb733309bc!}

{!LANG-c238d36637c7022fb14ce6ceebf41208!}

{!LANG-27236d7b49aacb8226a9c98d3a512cca!}

Pokud zjistíte, že je obtížné provést tuto držení těla na podlaze, zkuste dát nohu na výšku.

{!LANG-c7502b36a0cd3bb50bb1f30578093566!}

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{!LANG-efe5876598223e0e12500a563cdcff76!}

{!LANG-ee2a4b2f5d8c012808183d6200319771!}

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{!LANG-3bacfeb340abeb8da96796bffa733730!}

{!LANG-5ac1691ce7d79bbba33216bb299f2114!}

{!LANG-16639d7c8b2abc29cfd0a9972e5a3b22!} {!LANG-83f9d9786747cc4c457f042fd30b4140!}:

  • {!LANG-e1955dc0e786414a235f2f9c29d7a68d!}
  • {!LANG-7bc91d96beaabfe2125ed1b7f4910051!}
  • {!LANG-e7b04d8dc486609df3cda0341bffa34f!}


{!LANG-16639d7c8b2abc29cfd0a9972e5a3b22!} {!LANG-7075896e7d00a7405db5313a070a8cd2!}:

  • {!LANG-6c7c94dd57eb4250bedfdc3432862be7!}
  • {!LANG-e6098930e75e81100c2fc723e51eb62e!}
  • IP: Stojící nebo sedění.

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  • {!LANG-a79b3b1f4e1e25270e3b76edc463d572!}
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  • {!LANG-14c38209ba727cc5876d3b4c686b24d8!}


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{!LANG-80ff08c77ff7ba27aec3897a39f110db!}

Protahování nebo protahování se nazývá cvičení zaměřená na zlepšení flexibility těla.

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  • {!LANG-1ecf0c093321b96c679489065c42fd50!}{!LANG-197746691ebaf4298f4bf30b94c728db!}
  • {!LANG-3cd0d6013676006cdbac7d39beb7e4ba!}{!LANG-7be8de90bc1b916124afe47fefb86d73!}
  • {!LANG-f2b4233935b7da9d99bf8553b4176045!}{!LANG-de06aa437fe84b3afff1cf1dd647b411!}
  • {!LANG-00ead5620dae03a5626df05cd0928f97!}{!LANG-28aa2b595488bb98896467e56f35fea7!}
  • {!LANG-93c7ba7a96c290e494dafff5a5a48773!}{!LANG-a869894cf5f8f2a30dfe19b414e6c1f8!}

{!LANG-952bc452bc190dc6d912972336f0c95f!}

Nabíjení vývoje flexibility a protahovacích nohou pomůže vytáhnout boky a dolní končetiny, tónovací kaviár, eliminovat účinek obvinění v polovině zóny.

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  1. Leží na podlaze s zády, pevně stiskněte ramena.
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  • {!LANG-cc3198ca78eefd0389e79cd7f08abf7f!}{!LANG-04970134e7c984d681cfd6b3538c1274!}
  • {!LANG-2669b640bfe8edfa88fa8a6b1c08a838!}.
  • {!LANG-ab0c4daa0818ab379d125e3b9f926e30!} {!LANG-f63f14a88cee808ebb1ce2cb0ab4d515!}{!LANG-9b6a4ae2e5d2f854601306762271d45b!}
  • {!LANG-05c1c2083b0ac130ba4f70a148f4cf65!}{!LANG-53df6bf539a96c035837de58ed2ecc0b!}

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3. Vysoké kolenní výtahy

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{!LANG-2fd506083ccb3994daee0f52f0c9b3d6!}

{!LANG-d1c4ab49e9af84fcf9a08e0fbf3808dd!}

{!LANG-e2778485f2b12b45f95257c41e3252e3!}

{!LANG-cdfc2848ddeb759cd3435e86101abefd!}


{!LANG-fba896049d7d0ebc80eefe0033aba056!}

{!LANG-d66fcf259c043287d1b1b731f4f264a2!}


{!LANG-206f4c7f4dfbcb4b7d3b538da5b1ece4!}

{!LANG-4468ca8c92b0d23998c2aa7e259fee75!}


{!LANG-68fcfe9c4445971f96ae1a62202cf95b!}

{!LANG-c3d803dcad61e624d4f60d5d86af3d32!}


{!LANG-b14dcaa91853cfffa1ce07b542bd9e3c!}

{!LANG-786b69daa07c78df2f217a0ad3ea7e7a!}

Cvičení zlepšuje flexibilitu svalů zády, hýždě, stejně jako zadní straně kyčle.


{!LANG-470217f3ebb9d2e29c549108a1bf84b4!}

{!LANG-70a8f684dc07968aaef8f1adee0234b6!}


{!LANG-cb3ad9544fba0fd3e7cd5b5e7f6ea791!}

{!LANG-ce7eed48e22897ece1009fb5120c3437!}


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{!LANG-3046ade26a481cd2f8961d1225503182!}

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{!LANG-159bb2a2df5ac159385d004f60888ff3!}

Cvičení přispívá k protahování předních i šikmých svalů břicha a hlubokých svalů, které se rozkládají podél páteře.


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{!LANG-2cff355bd14be9f421d7eea042b21030!}

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Musíte se dostat hladce, oba palmy místo na zadní straně hlavy.


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{!LANG-009a2a862027bc953f4177077f0d5f43!}

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{!LANG-2cff355bd14be9f421d7eea042b21030!}

Potřebujete vertikální podporu, například zeď.


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{!LANG-1eadafa8490667eee44ea74f8746f40f!}

{!LANG-2cff355bd14be9f421d7eea042b21030!}

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{!LANG-009a2a862027bc953f4177077f0d5f43!}

{!LANG-dc934b5ef6e4e516eb0f8d0ea8ee0b38!}


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{!LANG-2cff355bd14be9f421d7eea042b21030!}

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{!LANG-009a2a862027bc953f4177077f0d5f43!}

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{!LANG-82de5dadf30030b526d211b92fb60197!}

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{!LANG-02ed14462ab9f4aa7210d42468b78ea1!}

{!LANG-a29274edd4182f2dd70a57261a0e6c47!}


{!LANG-8b2f4f78f0041d35d472d660996a996b!}

Cvičení je zaměřeno na natažení zadní části svalů nohou.


{!LANG-16779225c647f55f7971f73b6dc923ce!}

{!LANG-6dab16fb94185e832aba7fd50e9cab0a!}


{!LANG-0e55da2fa9f8b2ac7521630f5b758c7c!}

{!LANG-2d4381193f53d1de5293c4f904a61184!}


{!LANG-56cd2ff1bf31a2a3e2b41b8510c1bbbb!}

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{!LANG-a3b6562df92430d75b879cf2c1f11f63!}

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{!LANG-da5f1f6c508bf995eea59a625acda48a!}

{!LANG-3bd12969ec9a44ce23da995f8bcdf814!}


{!LANG-9a68de46f2c15519c906b411406efbef!}

{!LANG-b79a863ef99b0e40b268c79b4fcbaa6b!}


{!LANG-9bce820815b97d36d66c9f283f05f356!}

Cílem je natahování kotníku.


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{!LANG-f9f7982eda0fe8f307ef542570d0c202!} {!LANG-457fef54362efdff6fd5e35974334fc0!}

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{!LANG-ef53ffdc4b8282d097cef06ed9bd7471!}