{"id":726,"date":"2023-03-26T15:50:00","date_gmt":"2023-03-26T14:50:00","guid":{"rendered":"http:\/\/narodnilijek.com\/web\/?p=726"},"modified":"2023-05-27T22:11:10","modified_gmt":"2023-05-27T21:11:10","slug":"pilates-za-ravan-stomak","status":"publish","type":"post","link":"https:\/\/www.narodnilijek.com\/web\/pilates-za-ravan-stomak\/","title":{"rendered":"Osnovne pilates vje\u017ebe za ravan stomak"},"content":{"rendered":"\n<p><strong>Pilates je apsolutni hit u svijetu<\/strong>. Otkad ga je prije 80 godina izumio gimnasti\u010dar Joseph H. pilates, \u017eene su jednostavno lude za njim, jer <strong>nije naporan<\/strong>, a daje \u017eeljene rezultate.<\/p>\n\n\n\n<p>Metoda pilatesa uklju\u010duje niz vje\u017ebi koje stavljaju naglasak na va\u0161e mi\u0161i\u0107e abdomena, koje zajedno s le\u0111nim mi\u0161i\u0107ima, \u010dine &#8220;sr\u017e&#8221; snage odakle va\u0161e tijelo crpi stabilnost i energiju.<\/p>\n\n\n\n<p>Pilates u\u010dvr\u0161\u0107uje i raste\u017ee \u010ditavo tijelo, stvaraju\u0107i izdu\u017eene mi\u0161i\u0107e poput onih kakve vidimo kod plesa\u010da. Idealan je i za ravnanje stomaka, a mi vam predstavljamo 4 vje\u017ebe kojima mo\u017eete posti\u0107i idealan trbuh prije ljeta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Osnovne pilates vje\u017ebe<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pilates vje\u017eba 1<\/h3>\n\n\n\n<p>Lezite na le\u0111a. Ruke dr\u017eite u zraku nekih 30 cm od poda, a noge podignite tako da budu pod uglom od 45 stepeni od poda. Povla\u010dite ih prema sebi pa ispravite. Di\u0161ite kroz nos i na usta tokom vje\u017ebe. Pazite da pri izdahu podi\u017eete glavu, ramena i ruke, a zatim udahnite.<\/p>\n\n\n\n<p>Vje\u017ebu ponovite 20 puta, barem 3 puta sedmi\u010dno, tokom kojih \u0107ete broj ponavljanja pilates vje\u017ebi postepeno pove\u0107ati na 100.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pilates vje\u017eba 2<\/h3>\n\n\n\n<p>Lezite na le\u0111a, a ruke polo\u017eite na pod, dlanovima prema dole. Savijte koljena 90 stepeni tako da su vam listovi uspravno na pod. Duboko udahnite. Izdahnite dok su vam mi\u0161i\u0107i abdomena zategnuti. Podignite kukove od poda, a te\u017einu tijela prebacite na ramena, ne le\u0111a. Ukoliko vas le\u0111a zabole, prekinite s vje\u017ebom.<\/p>\n\n\n\n<p>Kukove zadr\u017eite u zraku 15 sekundi, opustite se te ponovite vje\u017ebu. Vje\u017ebu nadopunite naizmjeni\u010dnim dizanjem desne pa lijeve noge. Sve to ponovite 20 puta, barem 3 puta nedjeljno, tokom kojih \u0107ete broj ponavljanja postepeno pove\u0107ati na 100.<\/p>\n\n\n\n<p><strong>Kako se rade vje\u017ebe sa pilates loptom pogledajte<\/strong> <a href=\"https:\/\/www.narodnilijek.com\/web\/vjezbanje-sa-pilates-loptom\/\"><strong>ovdje<\/strong><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pilates vje\u017eba 3<\/h3>\n\n\n\n<p>Lezite na pod s rukama sa strane, savijenih koljena i stopala postavljenih na podu. Desnu nogu dignite prema plafonu, i prste usmjerite prema gore.<\/p>\n\n\n\n<p>Izdahnite i zategnite <a href=\"https:\/\/hr.wikipedia.org\/wiki\/Trbuh\"><strong>mi\u0161i\u0107e abdomena<\/strong><\/a>. Udahnite. Nakon toga ispru\u017eenu nogu okrenite prema vanjskoj strani, zadr\u017eite malo pa vratite na po\u010detni polo\u017eaj. Vje\u017ebu ponovite 20 puta, bar 3 puta nedjeljno, tokom kojih \u0107ete broj ponavljanja postepeno pove\u0107ati na 100.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pilates vje\u017eba 4<\/h3>\n\n\n\n<p>Lezite na le\u0111a i privijte noge uz sebe, dr\u017ee\u0107i ih rukama. Izdahnite dok podi\u017eete ruke, a udahnite nakon \u0161to ste zagrlili noge na koljenima. Sve to ponovite 20 puta, bar 3 puta nedjeljno, tokom kojih \u0107ete broj ponavljanja postepeno pove\u0107ati na 100.<\/p>\n\n\n\n<p><strong>Kako se rade vje\u017ebe za bolna le\u0111a pogledate <a href=\"https:\/\/www.narodnilijek.com\/web\/vjezbe-za-bolna-ledja\/\">ovdje<\/a><\/strong>. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates je apsolutni hit u svijetu. Otkad ga je prije 80 godina izumio gimnasti\u010dar Joseph H. pilates, \u017eene su jednostavno lude za njim, jer nije naporan, a daje \u017eeljene rezultate. Metoda pilatesa uklju\u010duje niz vje\u017ebi koje stavljaju naglasak na va\u0161e mi\u0161i\u0107e abdomena, koje zajedno s le\u0111nim mi\u0161i\u0107ima, \u010dine &#8220;sr\u017e&#8221; snage odakle va\u0161e tijelo crpi stabilnost [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":23511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[384],"tags":[108576,385,1385],"class_list":{"0":"post-726","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vjezbanje","8":"tag-osnovne-pilates-vjezbe","9":"tag-pialtes","10":"tag-vjezbe"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pilates vje\u017ebe koje \u0107e vam pomo\u0107i u gubljenju kilograma<\/title>\n<meta name=\"description\" content=\"Kako se rade osnovne pilates vje\u017ebe? 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