Početi pripremu za sezonu kupaćih nikad nije kasno. A da bismo se maksimalno brzo pripremili, najbolje je izabrati jednu najefikasniju vežbu i nećete dugo čekati na rezultat.Danas ćemo pričati o obrnutom planku, vježbi koja nije toliko popularna kao običan plank, ali podjednako je efikasna i korisna za cijelo tijelo, piše uspesnazena.Ako ste čuli za Plank, onda znate da je suština ove vježbe ostanak u pozi u kojoj morate da budete – odnosno to je vježba izdržaja tokom koje se svi zategnuti mišići učvršćuju.Obrnuti plank je nešto drugačiji, jer osim izdržaja traži i lagano spuštanje prema podu, no sve u svemu, vježba je vrlo jednostavna, a vjerujemo da će nakon prvih nekoliko dana postati jednostavnija i za rad.
Kako se izvodi vježba:
Obrnuti plank (obrnuta daska) izvodi se ovako:Skedite i naslonite se na dlanove, zatim zategnite trbušni zid i guzu, te odignite kukove od zemlje. Na taj način formirajte ravnu liniju skroz od ramena do peta, te u toj pozi izdržite 30 sekundi.Ako niste u formi, počnite s izdržajima od 15-ak sekundi, potom guzu polagano spuštajte prema podu da bi tijelo potom opet postavili u položaj za izdržaj.Svaki dan ponovite tri do pet izdržaja, prvo po 15-ak sekundi, a kako budete sticali formu, produžite vrijeme trajanja izdržaja na 30-45-60 sekundi. Koliko možete.
Efekat:
- – Već nakon nekoliko dana, osjetićete prve promjene na području cijelog trbušnog zida – svih trbušnih mišića, ramena, guze, i zadnjeg dijela nogu.
- – Zategnuta zadnjica i butine. U poređenju sa običnim plankom, obrnuti plank više opterećuje glutealne mišiće.
- – Poboljšanje metabolizma. Dok se nalazite u ovoj pozi, kalorije se troše više nego kod izvođenja dinamičkih vježbi. Primjećeno je da, kod većine ljudi, koji praktikuju ovu vježbu, praktički nema problema sa metabolizmom.
- – Ravna kičma. Obrnuti plank garantuje poboljšanje držanja tijela, jer prilikom izvođenja, koristimo mišiće koji pomažu ravnom držanju kičme. Ovo je posebno važno za one koje rade u kancelariji.
- – Oslobađanje od bolova i grčeva u leđima. Ako radite barem 3-4 puta nedeljno obrnuti plank, oslobodićete se bolova u leđima. Ova vježba efikasno upošljava sve validne mišiće.
- – Ravan i zategnut stomak. I ne samo to. Prilikom izvođenja vježbe važno je ne spuštati karlicu, ne zabacivati glavu, leđa moraju biti maksimalno ravna.
Obrnuti plank, ne samo da jača mišiće ruku, trbuha i nogu, već i isteže mišiće u dijelu ramenog pojasa.Izvor: uspesnazena
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