Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; WP_MatchesMapRegex has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/class-wp.php on line 635 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; Translation_Entry has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/entry.php on line 14 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_Reader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 12 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_FileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 106 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_StringReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 150 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_CachedFileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 189 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; POMO_CachedIntFileReader has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/pomo/streams.php on line 204 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; WP_Widget_Factory has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-includes/widgets.php on line 405 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; CountPerDay has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/count-per-day/counter.php on line 24 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; CountPerDay_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/count-per-day/counter.php on line 1261 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; Gigpress_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/gigpress/output/gigpress_sidebar.php on line 3 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; OLT_Section_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/section-widget.php on line 37 Deprecated: Function create_function() is deprecated in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/olt-checklist/loader.php on line 14 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; OLT_Tabbed_Section_Widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/section-widget/section-widget-tabbed.php on line 16 Deprecated: Function create_function() is deprecated in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/plugins/simple-google-calendar-widget/simple_gcal.php on line 206 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_affiliate_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 15 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_custom_posts_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 68 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_facebook_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 164 Deprecated: Methods with the same name as their class will not be constructors in a future version of PHP; mh_slider_hp_widget has a deprecated constructor in /customers/3/f/1/equi-yoga.dk/httpd.www/wp-content/themes/mh-magazine-lite/includes/mh-widgets.php on line 240 Stående sidestræk, “Banan-stræk” | EQUI-YOGA

Stående sidestræk, “Banan-stræk”

De stående sidestræk ser meget nemme ud, men de er meget mere kvævende, end man umiddelbart skulle tro! Din kernestyrke, balance og smidighed vil få et boost, selvom det bare ligner, at du står og strækker dig lidt. Hemmeligheden ligger i at holde overkroppen så lige, at du ville kunne lave det meste af øvelsen stående med ryggen op ad en væg, uden at slippe kontakten med tapetet. Rygsøjlen skal svaje så lidt som muligt, så sørg for at spænde godt op i mavemusklerne og trække navlen bagud. God fornøjelse!

1. Stil dig med fødderne i hoftebreddes afstand eller lidt til.

2. Læg al vægten på højre fod. Stræk armene op mod loftet og tag med venstre hånd fat om højre håndled.

3. Send hofterne ud mod højre, mens du strækker armene ud mod venstre, så du kommer til at ligne en banan. UNDGÅ AT SVAJE I RYGGEN! Spænd i stedet op i mave- og rygmusklerne, sug navlen ind og send lænden bagud, så rygsøjlen forbliver stærk og lige.

4. Løft nu venstre fod op fra gulvet. Når du bliver bedre til at holde balancen og aktivere de rigtige muskler, kan du begynde at løfte det venstre ben endnu højere op. Hold strækket/løftet i 3-5 rolige ind- og udåndinger, før du langsomt placerer den løftede fod på gulvet igen.

5. Nu, hvor begge fødder er i gulvet, kan du gøre strækket endnu dybere: send hofterne lidt længere ud mod højre og armene lidt længere ud mod venstre – stadig uden at svaje i ryggen. Begynd nu at dreje overkroppen, så brystet begynder at vende op mod loftet. Kig op mod loftet under højre overarm og hold så strækket i 3-5 ind- og udåndinger, før du langsomt og kontrolleret kommer tilbage til stående og slipper øvelsen igen.

Stå et øjeblik med armene ned langs siden og slap af, før du gentager øvelsen til den modsatte side. Nyd den nye længde, som er blevet skabt langs kroppens højre side, og glæd dig til at begge sider om lidt er i balance igen! :)

 

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