stdClass Object ( [id] => 96086022 [title] => Plnšie ruky vám budú v plavkách prekážať: Zbavte sa tuku z tejto oblasti už za 9 minút [alias] => plnsie-ruky-vam-budu-v-plavkach-prekazat-zbavte-sa-tuku-z-tejto-oblasti-uz-za-9-minut [catid] => 1048 [published] => 1 [introtext] => [fulltext] =>

Ruky sú naproti iným častiam tela náchylnejšie na hromadenie podkožného tuku. Síce je jeho odbúravanie náročné, všetko sa dá zvládnuť, keď sa chce. Stačia vám k tomu správne cviky, ktoré vám nielenže pomôžu s nadbytočným tukom, ale vyformujú ramená a paže podľa vašich predstáv. Ak teda túžite vyzerať v letných šatách či plavkách bezchybne, začnite cvičiť už dnes. Tieto cviky vám zaberú iba 9 minút každý deň a z výsledkov sa môžete tešiť už po pár týždňoch.

Jednoduchá, no účinná rozcvička

Pre začiatok by ste mali svoje ruky rozcvičiť. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú, začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty. Na zvýšenie odporu môžete do rúk chytiť malé fľaše naplnené vodou alebo hocijaké iné predmety rovnakej váhy.

Vytláčanie ramien

Dajte sa do vzpriamenej polohy, ruky pokrčte v lakťoch, do rúk si vezmite fľaše naplnené vodou alebo činky a zdvihnite ich do úrovne ramien. Zdvihnite ruky nad hlavu a späť do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

Vzpažovanie

Stojte rovno, do rúk si vezmite fľaše naplnené vodou alebo činky, mierne rozkročte nohy a zdvihnite ruky pred seba. S nádychom ich naraz zdvihnite nad hlavu a s výdychom sa vráťte do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

 

Precvičenie bicepsov

Mierne rozkročte nohy, chrbát majte rovný a ruky, v ktorých budete držať fľaše s vodou alebo činky, dajte pozdĺž tela. S výdychom ich pritiahnite smerom k ramenám a s nádychom sa dostaňte späť do východiskovej polohy. Cvik vykonávajte pod dobu jednej minúty.

Pozícia mačky

Dajte sa do pozície mačky, prsty rúk vytočte oproti sebe a urobte kľuk tak, aby lakte smerovali do strán a váhu ste preniesli na dlane. Cvik vykonávajte po dobu jednej minúty.

Tricepsový kľuk

Sadnite si na zem, nohy pokrčte v kolenách a natiahnutými rukami sa zaprite o zem. S nádychom zdvihnite zadok smerom zo zeme a výdychom sa vráťte späť, no nedotknite sa zadkom zeme. Cvik opakujte po dobu jednej minúty.

Push-up alebo kľuky

Dajte sa do polohy planku, vystrite dlane a umiestnite ich priamo pod ramená. Ak ich budete mať príliš na široko, cvik bude ťažší a nedovolí správne zapojiť chrbtové svalstvo. Nohy majte na špičkách, tesne vedľa druhej. Pri pohybe nadol sa nadýchnite a pri pohybe späť vydýchnite. Dlane sa snažte držať ďalej od tela a lakte bližšie k telu, aby ste lepšie precítili každý pohyb svalu. Cvik vykonávajte po dobu jednej minúty.

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[video] => [gallery] => [extra_fields] => Array ( [0] => stdClass Object ( [id] => 1 [name] => Subtitle [value] =>

Vypuklé bruško sa dá zamaskovať správnym oblečením, no plnšie a ochabnuté ruky len tak neskryjete. Ak túžite vyzerať v letných šatách či plavkách bezchybne, mali by ste sa začať venovať aj týmto partiám. Nebojte sa, do leta to ešte stíhate. Stačí, ak týmto cvikom venujete deväť minút každý deň.

[type] => textarea [group] => 9 [published] => 1 [ordering] => 1 [alias] => Subtitle ) [3] => stdClass Object ( [id] => 61 [name] => Contains Infographic [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 4 [alias] => contains_infographic ) [4] => stdClass Object ( [id] => 62 [name] => Without ads [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 5 [alias] => Withoutads ) [5] => stdClass Object ( [id] => 63 [name] => Photo gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 6 [alias] => Photo_gallery ) [6] => stdClass Object ( [id] => 64 [name] => Promo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 7 [alias] => promo ) [8] => stdClass Object ( [id] => 67 [name] => Contains video [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 9 [alias] => contains_video ) [9] => stdClass Object ( [id] => 68 [name] => Premium content [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 10 [alias] => premium_content ) [10] => stdClass Object ( [id] => 69 [name] => Exclude comments [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 11 [alias] => exclude_comments ) [11] => stdClass Object ( [id] => 70 [name] => Open link in new window [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 12 [alias] => open_link_in_new_window ) [12] => stdClass Object ( [id] => 71 [name] => Original crop of the main photo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 13 [alias] => original_crop_of_the_main_photo ) [13] => stdClass Object ( [id] => 73 [name] => No-index [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 15 [alias] => no_index ) [14] => stdClass Object ( [id] => 74 [name] => No-cache [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [15] => stdClass Object ( [id] => 77 [name] => Don't 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=> contains_quiz ) [36] => stdClass Object ( [id] => 101 [name] => Gallery slide/popup [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 38 [alias] => gallery_type ) [37] => stdClass Object ( [id] => 102 [name] => Article as Gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 39 [alias] => article_as_gallery ) [38] => stdClass Object ( [id] => 103 [name] => Interview [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 40 [alias] => Interview ) [39] => stdClass Object ( [id] => 104 [name] => Important article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 41 [alias] => Important_article ) [43] => stdClass Object ( [id] => 108 [name] => Linkless article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 45 [alias] => linkless_article ) [44] => stdClass Object ( [id] => 109 [name] => Show modification date [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 46 [alias] => show_modification_date ) [45] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [46] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 3075 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) ) [extra_fields_search] =>

Vypuklé bruško sa dá zamaskovať správnym oblečením, no plnšie a ochabnuté ruky len tak neskryjete. Ak túžite vyzerať v letných šatách či plavkách bezchybne, mali by ste sa začať venovať aj týmto partiám. Nebojte sa, do leta to ešte stíhate. Stačí, ak týmto cvikom venujete deväť minút každý deň.

0 3075 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 [created] => 2023-05-31 08:39:30 [created_by] => 25571 [created_by_alias] => Viktória B. 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=> OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [dont_show_on_the_front_page] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [related_on_bottom] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [live_button] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) [instant_articles] => stdClass Object ( [id] => 87 [name] => Instant articles [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 28 [alias] => instant_articles ) [photo_gallery_item_black] => stdClass Object ( [id] => 89 [name] => Photo gallery item black [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 29 [alias] => photo_gallery_item_black ) [photo_gallery_item_white] => stdClass Object ( [id] => 90 [name] => Photo gallery item white [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 30 [alias] => photo_gallery_item_white ) [instant_articles_jl] => stdClass Object ( [id] => 91 [name] => Instant articles JL [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 31 [alias] => instant_articles_jl ) [required_views] => stdClass Object ( [id] => 95 [name] => Required views [value] => 0 [type] => textfield [group] => 9 [published] => 1 [ordering] => 32 [alias] => required_views ) [upscore_pr] => stdClass Object ( [id] => 96 [name] => Upscore PR [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 33 [alias] => upscore_pr ) [Native] => stdClass Object ( [id] => 97 [name] => Native [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 34 [alias] => Native ) [paid_article] => stdClass Object ( [id] => 99 [name] => Paid article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 36 [alias] => paid_article ) [contains_quiz] => stdClass Object ( [id] => 100 [name] => Contains Quiz [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 37 [alias] => contains_quiz ) [gallery_type] => stdClass Object ( [id] => 101 [name] => Gallery slide/popup [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 38 [alias] => gallery_type ) [article_as_gallery] => stdClass Object ( [id] => 102 [name] => Article as Gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 39 [alias] => article_as_gallery ) [Interview] => stdClass Object ( [id] => 103 [name] => Interview [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 40 [alias] => Interview ) [Important_article] => stdClass Object ( [id] => 104 [name] => Important article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 41 [alias] => Important_article ) [linkless_article] => stdClass Object ( [id] => 108 [name] => Linkless article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 45 [alias] => linkless_article ) [show_modification_date] => stdClass Object ( [id] => 109 [name] => Show modification date [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 46 [alias] => show_modification_date ) [untitled_article] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [text_characters] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 3075 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) ) [attachments] => Array ( ) [votingPercentage] => 0 [numOfvotes] => (0 votes) [cleanTitle] => Plnšie ruky vám budú v plavkách prekážať: Zbavte sa tuku z tejto oblasti už za 9 minút [num_of_authors] => 0 [author] => Joomla\CMS\User\User Object ( [isRoot:protected] => [id] => 25571 [name] => Viktória Briešková [username] => viktoria_brieskova [email] => [email protected] [password] => [password_clear] => [block] => 0 [sendEmail] => 0 [registerDate] => 2021-03-05 11:31:47 [lastvisitDate] => 0000-00-00 00:00:00 [activation] => [params] => {"admin_style":"","admin_language":"","language":"","editor":"","timezone":"","interview_articles":""} [groups] => Array ( [3] => 3 ) [guest] => 0 [lastResetTime] => 0000-00-00 00:00:00 [resetCount] => 0 [requireReset] => 0 [_params:protected] => Joomla\Registry\Registry Object ( [data:protected] => stdClass Object ( [admin_style] => [admin_language] => [language] => [editor] => [timezone] => [interview_articles] => ) [initialized:protected] => 1 [separator] => . ) [_authGroups:protected] => [_authLevels:protected] => [_authActions:protected] => [_errorMsg:protected] => [userHelper:protected] => Joomla\CMS\User\UserWrapper Object ( ) [_errors:protected] => Array ( ) [otpKey] => [otep] => [link] => /autor/viktoria-brieskova-25571 [profile] => stdClass Object ( [id] => 25571 [gender] => m [description] => [image] => [url] => [group] => 1 [plugins] => ) [avatar] => /components/com_ocm/images/placeholder/user.png ) [mainImage] => https://static.hnonline.sk/images/slike/2023/05/31/2973501.jpg [galleryCount] => 1 [hasImage] => 1 [mainImageAuthor] => dreamstime [mainImageDesc] =>

Schudnite z rúk do leta vďaka týmto cvikom.

[mainImageAlt] => [popup_gallery] => Array ( [0] => stdClass Object ( [src] => https://static.hnonline.sk/images/slike/2023/05/31/2973501.jpg [title] =>

Schudnite z rúk do leta vďaka týmto cvikom.

 dreamstime ) ) [bgPosition] => [text] => {OCMSplitter}

Ruky sú naproti iným častiam tela náchylnejšie na hromadenie podkožného tuku. Síce je jeho odbúravanie náročné, všetko sa dá zvládnuť, keď sa chce. Stačia vám k tomu správne cviky, ktoré vám nielenže pomôžu s nadbytočným tukom, ale vyformujú ramená a paže podľa vašich predstáv. Ak teda túžite vyzerať v letných šatách či plavkách bezchybne, začnite cvičiť už dnes. Tieto cviky vám zaberú iba 9 minút každý deň a z výsledkov sa môžete tešiť už po pár týždňoch.

Jednoduchá, no účinná rozcvička

Pre začiatok by ste mali svoje ruky rozcvičiť. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú, začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty. Na zvýšenie odporu môžete do rúk chytiť malé fľaše naplnené vodou alebo hocijaké iné predmety rovnakej váhy.

Vytláčanie ramien

Dajte sa do vzpriamenej polohy, ruky pokrčte v lakťoch, do rúk si vezmite fľaše naplnené vodou alebo činky a zdvihnite ich do úrovne ramien. Zdvihnite ruky nad hlavu a späť do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

Vzpažovanie

Stojte rovno, do rúk si vezmite fľaše naplnené vodou alebo činky, mierne rozkročte nohy a zdvihnite ruky pred seba. S nádychom ich naraz zdvihnite nad hlavu a s výdychom sa vráťte do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

 

Precvičenie bicepsov

Mierne rozkročte nohy, chrbát majte rovný a ruky, v ktorých budete držať fľaše s vodou alebo činky, dajte pozdĺž tela. S výdychom ich pritiahnite smerom k ramenám a s nádychom sa dostaňte späť do východiskovej polohy. Cvik vykonávajte pod dobu jednej minúty.

Pozícia mačky

Dajte sa do pozície mačky, prsty rúk vytočte oproti sebe a urobte kľuk tak, aby lakte smerovali do strán a váhu ste preniesli na dlane. Cvik vykonávajte po dobu jednej minúty.

Tricepsový kľuk

Sadnite si na zem, nohy pokrčte v kolenách a natiahnutými rukami sa zaprite o zem. S nádychom zdvihnite zadok smerom zo zeme a výdychom sa vráťte späť, no nedotknite sa zadkom zeme. Cvik opakujte po dobu jednej minúty.

Push-up alebo kľuky

Dajte sa do polohy planku, vystrite dlane a umiestnite ich priamo pod ramená. Ak ich budete mať príliš na široko, cvik bude ťažší a nedovolí správne zapojiť chrbtové svalstvo. Nohy majte na špičkách, tesne vedľa druhej. Pri pohybe nadol sa nadýchnite a pri pohybe späť vydýchnite. Dlane sa snažte držať ďalej od tela a lakte bližšie k telu, aby ste lepšie precítili každý pohyb svalu. Cvik vykonávajte po dobu jednej minúty.

---

---

[event] => stdClass Object ( [BeforeDisplay] => [AfterDisplay] => [AfterDisplayTitle] => [BeforeDisplayContent] => [AfterDisplayContent] => [OCMBeforeDisplay] => [OCMAfterDisplay] => [OCMAfterDisplayTitle] => [OCMBeforeDisplayContent] => [OCMAfterDisplayContent] =>
dreamstime
dreamstime

Schudnite z rúk do leta vďaka týmto cvikom.
[OCMUserDisplay] => [OCMCommentsCounter] => [OCMCommentsBlock] => ) [jcfields] => Array ( ) [image] => [imageWidth] => 600 [comments] => Array ( ) [numOfComments] => 0 [absoluteURL] => https://svetevity.sk/magazin/zivotny-styl/96086022-plnsie-ruky-vam-budu-v-plavkach-prekazat-zbavte-sa-tuku-z-tejto-oblasti-uz-za-9-minut [emailLink] => /component/mailto/?tmpl=component&template=site&link=64aababaf116e35b0e7331682d4e83966f736b50 [twitterURL] => http://twitter.com/intent/tweet?text=Pln%C5%A1ie+ruky+v%C3%A1m+bud%C3%BA+v+plavk%C3%A1ch+prek%C3%A1%C5%BEa%C5%A5%3A+Zbavte+sa+tuku+z+tejto+oblasti+u%C5%BE+za+9+min%C3%BAt&url=https%3A%2F%2Fsvetevity.sk%2Fmagazin%2Fzivotny-styl%2F96086022-plnsie-ruky-vam-budu-v-plavkach-prekazat-zbavte-sa-tuku-z-tejto-oblasti-uz-za-9-minut [socialLink] => https%3A%2F%2Fsvetevity.sk%2Fmagazin%2Fzivotny-styl%2F96086022-plnsie-ruky-vam-budu-v-plavkach-prekazat-zbavte-sa-tuku-z-tejto-oblasti-uz-za-9-minut )
Array ( [0] => stdClass Object ( [id] => 1 [name] => Subtitle [value] =>

Vypuklé bruško sa dá zamaskovať správnym oblečením, no plnšie a ochabnuté ruky len tak neskryjete. Ak túžite vyzerať v letných šatách či plavkách bezchybne, mali by ste sa začať venovať aj týmto partiám. Nebojte sa, do leta to ešte stíhate. Stačí, ak týmto cvikom venujete deväť minút každý deň.

[type] => textarea [group] => 9 [published] => 1 [ordering] => 1 [alias] => Subtitle ) [3] => stdClass Object ( [id] => 61 [name] => Contains Infographic [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 4 [alias] => contains_infographic ) [4] => stdClass Object ( [id] => 62 [name] => Without ads [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 5 [alias] => Withoutads ) [5] => stdClass Object ( [id] => 63 [name] => Photo gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 6 [alias] => Photo_gallery ) [6] => stdClass Object ( [id] => 64 [name] => Promo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 7 [alias] => promo ) [8] => stdClass Object ( [id] => 67 [name] => Contains video [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 9 [alias] => contains_video ) [9] => stdClass Object ( [id] => 68 [name] => Premium content [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 10 [alias] => premium_content ) [10] => stdClass Object ( [id] => 69 [name] => Exclude comments [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 11 [alias] => exclude_comments ) [11] => stdClass Object ( [id] => 70 [name] => Open link in new window [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 12 [alias] => open_link_in_new_window ) [12] => stdClass Object ( [id] => 71 [name] => Original crop of the main photo [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 13 [alias] => original_crop_of_the_main_photo ) [13] => stdClass Object ( [id] => 73 [name] => No-index [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 15 [alias] => no_index ) [14] => stdClass Object ( [id] => 74 [name] => No-cache [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 16 [alias] => no_cache ) [15] => stdClass Object ( [id] => 77 [name] => Don't show on the front page [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 17 [alias] => dont_show_on_the_front_page ) [16] => stdClass Object ( [id] => 78 [name] => Related on bottom [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 18 [alias] => related_on_bottom ) [17] => stdClass Object ( [id] => 79 [name] => Live button [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 19 [alias] => live_button ) [26] => stdClass Object ( [id] => 87 [name] => Instant articles [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 28 [alias] => instant_articles ) [27] => stdClass Object ( [id] => 89 [name] => Photo gallery item black [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 29 [alias] => photo_gallery_item_black ) [28] => stdClass Object ( [id] => 90 [name] => Photo gallery item white [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 30 [alias] => photo_gallery_item_white ) [29] => stdClass Object ( [id] => 91 [name] => Instant articles JL [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 31 [alias] => instant_articles_jl ) [30] => stdClass Object ( [id] => 95 [name] => Required views [value] => 0 [type] => textfield [group] => 9 [published] => 1 [ordering] => 32 [alias] => required_views ) [31] => stdClass Object ( [id] => 96 [name] => Upscore PR [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 33 [alias] => upscore_pr ) [32] => stdClass Object ( [id] => 97 [name] => Native [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 34 [alias] => Native ) [34] => stdClass Object ( [id] => 99 [name] => Paid article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 36 [alias] => paid_article ) [35] => stdClass Object ( [id] => 100 [name] => Contains Quiz [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 37 [alias] => contains_quiz ) [36] => stdClass Object ( [id] => 101 [name] => Gallery slide/popup [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 38 [alias] => gallery_type ) [37] => stdClass Object ( [id] => 102 [name] => Article as Gallery [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 39 [alias] => article_as_gallery ) [38] => stdClass Object ( [id] => 103 [name] => Interview [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 40 [alias] => Interview ) [39] => stdClass Object ( [id] => 104 [name] => Important article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 41 [alias] => Important_article ) [43] => stdClass Object ( [id] => 108 [name] => Linkless article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 45 [alias] => linkless_article ) [44] => stdClass Object ( [id] => 109 [name] => Show modification date [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 46 [alias] => show_modification_date ) [45] => stdClass Object ( [id] => 111 [name] => Untitled article [value] => OFF [type] => radio [group] => 9 [published] => 1 [ordering] => 47 [alias] => untitled_article ) [46] => stdClass Object ( [id] => 112 [name] => Text Characters [value] => 3075 [type] => textfield [group] => 9 [published] => 1 [ordering] => 48 [alias] => text_characters ) )
Schudnite z rúk do leta vďaka týmto cvikom.
Schudnite z rúk do leta vďaka týmto cvikom.dreamstime
StoryEditor

Plnšie ruky vám budú v plavkách prekážať: Zbavte sa tuku z tejto oblasti už za 9 minút

31.05.2023, 10:00
Životný štýl
Autor:
Viktória Briešková

Vypuklé bruško sa dá zamaskovať správnym oblečením, no plnšie a ochabnuté ruky len tak neskryjete. Ak túžite vyzerať v letných šatách či plavkách bezchybne, mali by ste sa začať venovať aj týmto partiám. Nebojte sa, do leta to ešte stíhate. Stačí, ak týmto cvikom venujete deväť minút každý deň.

Ruky sú naproti iným častiam tela náchylnejšie na hromadenie podkožného tuku. Síce je jeho odbúravanie náročné, všetko sa dá zvládnuť, keď sa chce. Stačia vám k tomu správne cviky, ktoré vám nielenže pomôžu s nadbytočným tukom, ale vyformujú ramená a paže podľa vašich predstáv. Ak teda túžite vyzerať v letných šatách či plavkách bezchybne, začnite cvičiť už dnes. Tieto cviky vám zaberú iba 9 minút každý deň a z výsledkov sa môžete tešiť už po pár týždňoch.

Jednoduchá, no účinná rozcvička

Pre začiatok by ste mali svoje ruky rozcvičiť. Dajte sa do vzpriamenej polohy, nohy majte mierne od seba a ruky vystrite tak, aby smerovali od tela a vytvorili tak vodorovnú priamku. Dlane zovrite v päste a začnite rýchlo krúžiť ramenami v smere hodinových ručičiek. Po 30 sekundách s nimi krúžte proti hodinovým ručičkám. Ďalších 30 sekúnd začnite rukami mierne kmitať a napokon nimi 30 sekúnd robte veľké kruhy.

Striedavé údery

Postavte sa rovno a jednu nohu položte mierne pred tú druhú. Obe ruky spojte do pästí a položte si ich pred tvár. Spodnú časť tela majte nehybnú, začnite udierať pred seba striedavými pohybmi rúk. Cvik vám môže pripomínať boxovanie, avšak bez vreca. Postupne zvyšujte rýchlosť a silu každého úderu. Najdôležitejšie je, aby ste správne dýchali. Cvik vykonávajte po dobu jednej minúty. Na zvýšenie odporu môžete do rúk chytiť malé fľaše naplnené vodou alebo hocijaké iné predmety rovnakej váhy.

Vytláčanie ramien

Dajte sa do vzpriamenej polohy, ruky pokrčte v lakťoch, do rúk si vezmite fľaše naplnené vodou alebo činky a zdvihnite ich do úrovne ramien. Zdvihnite ruky nad hlavu a späť do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

Vzpažovanie

Stojte rovno, do rúk si vezmite fľaše naplnené vodou alebo činky, mierne rozkročte nohy a zdvihnite ruky pred seba. S nádychom ich naraz zdvihnite nad hlavu a s výdychom sa vráťte do východiskovej polohy. Tento cvik vykonávajte po dobu jednej minúty.

Ďalej
#CHUDNUTIE#CVIKY NA RUKY#PLAVKOVÁ SEZÓNA#ŽIVOTNÝ ŠTÝL
Elementy ženy: Vyšetrovaľ Matej Snopko

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Schudnite z rúk do leta vďaka týmto cvikom.

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29. január 2026 09:56