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Ženski sklekovi

Vrijeme vježbe
1 min
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Ženski sklek, poznat i kao modificirani sklek, prilagođena je verzija klasičnog skleka u kojoj su koljena oslonjena na pod. Ova vježba omogućuje postupno jačanje mišića gornjeg dijela tijela i trupa, posebno kod početnika ili osoba s manjom tjelesnom snagom. 

Preporučuje se 3–4 serije s 10–15 ponavljanja, ovisno o kondiciji. Početnici mogu početi s manjim brojem ponavljanja i postupno ih povećavati.

Koraci

1
Kleknite na pod i postavite dlanove na tlo, malo šire od širine ramena. Ruke trebaju biti potpuno ispružene, a prsti usmjereni prema naprijed. Oslonite se na koljena, koja trebaju biti u liniji s kukovima, dok su stopala prekrižena u zraku. Tijelo treba tvoriti ravnu liniju od glave do koljena, bez savijanja donjeg dijela leđa ili podizanja kukova.
2
Polako savijajte laktove i spuštajte tijelo prema podu, dok prsa ne dođu blizu tla (približno nekoliko centimetara od tla). Laktovi trebaju biti usmjereni lagano prema van, pod kutom od oko 45 stupnjeva u odnosu na tijelo. Zadržite položaj na dnu pokreta na trenutak, a zatim se kontrolirano odgurnite natrag u početni položaj, ispravljajući ruke.

Aktivni mišići

#sklekovi
#sklek
#ženski sklek

Komentari

6

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07.11.2025.
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