Evička

Pohybový plán na doma

Thoracic CARs / Seated

https://www.youtube.com/watch?v=AfgewnQi6MI
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Thoracic Extension / Seated on chair

https://www.youtube.com/watch?v=KdUpBRpdTCU
SET 2
REPS 6
WEIGHT BW
TEMPO pomalé
REST 30''

Lying hip ext/int rotation

https://www.youtube.com/watch?v=1wTMgRueS7M
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 30''

Hip CARs / Quadruped

https://www.youtube.com/watch?v=9hmX3xwrUh0
SET 2
REPS 5/5
WEIGHT BW
TEMPO pomalé
REST 30''

Belly breathing

https://www.youtube.com/watch?v=MbaZERi4ylo&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=9
SET 2
REPS 10
WEIGHT BW
TEMPO pomalé
REST NO

Clams Side Lying / no plank

https://www.youtube.com/watch?v=CiqvDV8pzRk
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

Quads Iso Extension / Basic

https://www.youtube.com/watch?v=9EhHFemc8WQ
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST NO / 2. cvičenie z videa

Cook hip lift

https://www.youtube.com/watch?v=uzMV9KxSUJ4
SET 2
REPS 10/10
WEIGHT BW
TEMPO pomalé
REST 60''

Standing hip flexion hold

https://www.youtube.com/watch?v=FLa8c6uCB6k
SET 2
REPS 10''/10''
WEIGHT BW
TEMPO statická výdrž
REST 60''
Info Pre bezpečnosť vykonávať pri stene / stoličke

TIBIALIS ANTERIOR WD

https://www.youtube.com/watch?v=OPEuhclsTUQ
SET 2
REPS 10
WEIGHT BW
TEMPO pomalé
REST 60''
Info Kolená iba mierne ohnuté, zdvíham špičky