{"id":60173,"date":"2016-06-03T05:12:56","date_gmt":"2016-06-03T03:12:56","guid":{"rendered":"http:\/\/hudo.com\/si\/?p=60173"},"modified":"2016-06-10T11:25:35","modified_gmt":"2016-06-10T09:25:35","slug":"fit-do-poletja-s-pilatesom","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/aktualno\/fit-do-poletja-s-pilatesom\/","title":{"rendered":"Fit do poletja s pilatesom!"},"content":{"rendered":"

\"10606188_10152590375965944_7672643857877910048_n\"<\/a><\/p>\n

Pilates vadba je kompleksna, in sicer gre za vadbo, ki je prijazna telesu, saj se ve\u010dina vaj izvaja z lastno kontrakcijo, s pomo\u010djo gravitacije, predvsem pa je klju\u010dnega pomena dihanje. S pilatesom krepimo mi\u0161ice celotnega telesa, poskrbimo za razteg in izbolj\u0161anje imunskega sistema. Pospe\u0161i se cirkulacija, telo je bolj spro\u0161\u010deno in vse to vpliva na bolj\u0161o prebavo in po\u010dutje.<\/span><\/p>\n

Sklop pilates vaj za izoblikovanje celotnega telesa: u\u010dvrstitev trebu\u0161nih mi\u0161ic, nog, zadnjice in rok:<\/b><\/h2>\n

PRENOS NOG: <\/strong><\/p>\n

Namen vaje: Okrepitev trebu\u0161nih mi\u0161ic, razteg hrbtnih mi\u0161ic, aktivacija hrbtenice<\/span><\/p>\n

Opis vaje: Le\u017eite na tleh na hrbtu. Glava in hrbet ostaneta na tleh. Vdih za pripravo in z izdihom dvignete obe nogi nad glavo. Ponovno vdih in z izdihom potujeta nogi nazaj za glavo \u2013 po\u010dasi in s kontrolo. Nato z vdihom jih vrnete nazaj v za\u010detni polo\u017eaj. Pri\u010dnete z vdihom in nato z izdihom potujeta nogi nazaj za glavo. Vdih jih vrnete v za\u010detni polo\u017eaj. Nato ponavljate.<\/span><\/p>\n

Opombe: Pazite na stabilizacijo medenice in trupa.<\/span><\/p>\n

OPORE ZADAJ:<\/strong><\/p>\n

Namen vaje: Okrepitev rok, pove\u010danje mo\u010di iztegovalk komolca, okrepitev zadnjih stegenskih mi\u0161ic.<\/span><\/p>\n

Opis vaje: Nevtralni polo\u017eaj je, da sedite na tleh, noge so rahlo pokr\u010dene, kolena v \u0161irini bokov. Roke polo\u017eite za sabo. Pri tem vdih in z izdihom potujete na z boki proti stropu navzgor, glava ostane podalj\u0161ek hrbtenice, pogled naravnost naprej. Izdih navzgor, vdih navzdol.<\/span><\/p>\n

Opombe: Pazite, da so kolena na 90\u00b0, ko ste v kon\u010dnem polo\u017eaju.<\/span><\/p>\n

ZAJ\u010cEK:<\/strong><\/p>\n

Namen vaje: Krepitev mi\u0161ic trupa, ramenskega obro\u010da, rok.<\/span><\/p>\n

Opis vaje: Postavimo se tako, da so dlani pod rameni, roke so iztegnjene. Kolena so pod boki. Vdih za pripravo in z izdihom iztegnemo noge navzgor v stre\u0161ico, kjer je glava na prsnem ko\u0161u, roke in noge so iztegnjene, pete potisnemo \u010dim bolj v tla. Izdih navzgor, vdih nazaj v za\u010detni polo\u017eaj.<\/span><\/p>\n

Opombe: Pri tej vaji se originalno uporablja \u017eogica, ki jo polo\u017eite pod stopala. <\/span><\/p>\n

 <\/p>\n

Pilates ni dovolj za izgubo kilogramov in oblikovanje postave, je pa odli\u010dna vadba, ki vas lahko popelje do \u017eeljenih rezultatov. Z redno vadbo pilatesa in ureditev pravilne prehrane, pa si lahko kaj kmalu izoblikujete svojo sanjsko postavo.<\/span><\/i><\/p>\n

Naj bo huj\u0161anje prav tako zabavno, kot poletje samo!<\/span><\/i><\/p>\n

Ana Kersnik \u017dvab<\/a><\/strong><\/span><\/p>\n

International Yoga Instructor, vaditeljica aerobike, Pilates Mat In\u0161truktorica, avtorica knjige Joga za nose\u010dnice<\/strong><\/p>\n

Devayani Yoga & Dance Lifestyle in Klub Devayani<\/strong><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Poletje spremljajo morje, sonce in zabava. A s poletjem se vrnejo tudi bikinke, v katerih si \u017eenske \u017eelimo \u010dim bolj\u0161e izgledati. \u00a0S pilatesom si lahko izoblikujete postavo, ki bi si jo \u017eelele imeti na pla\u017ei.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1179],"tags":[2611,2090,2808],"source":[2620,1334],"supertag":[],"acf":[],"yoast_head":"\nFit do poletja s pilatesom! - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/aktualno\/fit-do-poletja-s-pilatesom\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fit do poletja s pilatesom! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Poletje spremljajo morje, sonce in zabava. 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