Stretching statyczny w części końcowej lekcji fitness
Transkrypt
Stretching statyczny w części końcowej lekcji fitness
E\.DWDU]\QD-DQLV]HZVND 6WUHWFKLQJVWDW\F]Q\ZF] FLNRFRZHMOHNFMLILWQHVV 2SUDFRZDQLHPJU.DWDU]\QD-DQLV]HZVND 6WUHWFKLQJ WR üZLF]HQLD UR]FLJDMFH NWyUH SRSUDZLDM HODVW\F]QRü QDV]\FK PL QL ]DSRELHJDM LFK V]W\ZQLHQLX XUD]RP RUD] ]PLDQRP Z FL JQDFK L VWDZDFK 5R]Uy*QLDP\ GZLH PHWRG\ VWUHWFKLQJX ± G\QDPLF]Q L VWDW\F]Q 3LHUZV]D VWRVRZDQD MHVW SRGF]DVZVW SQHMOHNFMLILWQHVVDZL FSRGF]DVUR]JU]HZNL± NRFRZHMMHMF] FL0DQDFHOX QLHW\OH]ZL NV]HQLH]DNUHVXUXFKRPRFLZVWDZDFKNRF]\QGROQ\FKFRSURILODNW\N XUD]yZ Z GDOV]\FK F] FLDFK OHNFML DHURERZHM EG( Z]PDFQLDMFHM 1DWRPLDVW PHWRG VWDW\F]Q VWUHWFKLQJXVWRVXMHP\ZNRFRZHMF] FLOHNFMLILWQHVV &] ü NRFRZD OHNFML SRZLQQD WUZDü QLH NUyFHM QL* PLQ 0HWRGD VWDW\F]QD VWUHWFKLQJX FKDUDNWHU\]XMH VL SRZROQ\P L VWRSQLRZ\P UR]FLJDQLHP JUXS PL QLRZ\FK L VWDZyZGRSXQNWXNUDFRZHJR$E\UR]FLJDQLHW PHWRG SU]\QLRVáRSR*GDQ\HIHNWQDOH*\ Z\WU]\PDüZGDQHMSR]\FMLFRQDMPQLHMSU]H]VHNXQG1DOH*\]GDZDüVRELHVSUDZ L* GáX*V]H XWU]\PDQLH SR]\FML VWDW\F]QHM PR*H E\ü SU]\F]\Q ]PQLHMV]HQLD SU]HSá\ZX NUZL Z WNDQNDFK FR SRZRGRZDü PR*H ORNDOQ LVFKHPL L REQL*RQ WHPSHUDWXU PL QL %DUG]R ZD*Q UROH SRGF]DV UR]FLJDQLD RGJU\ZD RGSRZLHGQL GREyU SR]\FML L]RORZDQ\FK D ZL F WDNLFKNWyUHRGFL*DM NU JRVáXS 3RQL*HMSU]HGVWDZLDPüZLF]HQLDZSR]\FMDFKL]RORZDQ\FK]SHáQ\PRSLVHPSR]\FML Z\MFLRZ\FKVSRVREXZ\NRQ\ZDQLDMDNLJUXS\PL QL]DDQJD*RZDQ\FKZUXFK:ND*GHM SR]\FML VWDUDP\ VL Z\WU]\PDü VHNXQG QDVW SQLH UR]OX(QLDP\ VHNXQG\ L SRZWDU]DP\6 WRüZLF]HQLDáDWZHGRSU]\VZRMHQLDLPRJ E\üZ\NRU]\VW\ZDQHSU]\ND*GHM OHNFML NRFRZHM ILWQHVV 'RGDWNRZ FHFK GRGDWQL W\FK üZLF]H MHVW IDNW L* QLH Z\PDJDM RQHRSUyF]NDULPDW\*DGQ\FKGRGDWNRZ\FKSU]\U]GyZF]\SU]\ERUyZ x 7UHü XPLHV]F]RQD Z SUDF\ QDSLVDQD ]RVWDáD QD SRGVWDZLH QRWDWHN VSRU]G]RQ\FK SRGF]DVNXUVXQDLQVWUXNWRUDDHURELNX x :V]\VWNLHIRWRJUDILHZ\NRU]\VWDQHZRSUDFRZDQLXSRFKRG] ]ZáDVQHJRDUFKLZXP /H*HQLHW\áHP /HZD QRJD XJL WD 3UDZD Z\SURVWRZDQD %LRGUD SU]\OHJDM MDN QDMZL NV] SRZLHU]FKQL GR SRGáR*D VWRSD ]DGDUWD 1LH GRFLVNDP\ SRG NRODQHP 7U]\PDP\ VHNXQG UR]OX(QLDP\ L SRZWDU]DP\5R]FLJDP\GZXJáRZ\XGDSRODGNRZ\ZLHONLLSU]\F]HS\SRGNRODQRZH /H*HQLHW\áHPZUR]NURNX 3DOFH L VWRSD VZRERGQLH .U JRVáXS SU]\OHJD GR SRGáR*D 5 FH SRGWU]\PXM QRJL RG ZHZQ WU]QHMOXE]HZQ WU]QHMVWURQ\5R]OX(QLDP\SU]\ZRG]FQRJLGRJyU\RSXV]F]DP\GR SáRZ\LSRZWDU]DP\5R]FLJDP\SU]\ZRG]LFLHOHGáXJLNUyWNLLZLHONL :$5,$17WRVDPRURELP\]QRJDPLXJL W\PLZVWDZDFKNRODQRZ\FK /H*HQLHW\áHP %LRGUR SU]\OHJD GR SRGáR*D 8GR QRJL Z\SURVWRZDQHM SU]\OHJD GR SRGáR*D =JL W QRJ SU]\FLJDP\GRNODWNLSLHUVLRZHM5R]FLJDP\PL VLH SRODGNRZ\ZLHONL :$5,$17 1RJD ]JL WD SRG NWHP SURVW\P Z VWDZLH ELRGURZ\P L NRODQRZ\P 3U]\FLJDP\ QRJ ]JL W QLH RGU\ZDMF ELRGHU RG SRGáR*D 5R]FLJDP\ PL VLH SRODGNRZ\UHGQL /H*HQLHERNLHP ZZZZ\FKRZDQLHIL]\F]QHSO E\.DWDU]\QD-DQLV]HZVND *áRZD OH*\ QD UDPLHQLX 'ROQD QRJD XJL WD SRG NWHP R Z VWDZLH ELRGURZ\P L XJL WD Z NRODQLH 2GFLJDP\ QRJ ]JL W Z W\á .RODQR QD Z\VRNRFL ELRGUD 3RPSXMHP\ UR]OX(QLDP\5R]FLJDP\PL QLHF]ZRURJáRZ\LELRGURZRO G(ZLRZ\ :\SDG]NO NXZSU]yG 3OHF\ Z\SURVWRZDQH 0LHGQLFD Z\SFKQL WD Z Gyá .RODQR QLH Z\FKRG]L SR]D OLQL SDOFyZ *áRZD QD SU]HGáX*HQLXNU JRVáXSD5R]FLJDP\ PL QLHELRGURZRO G(ZLRZ\LGZXJáRZ\ XGD .O NMHGQRQy* 1RJD]SU]RGXSURVWDVWRSD]DGDUWD:\NRQXMHP\VNáRQ1LHVLDGDP\QDQRG]HXJL WHM3OHF\ SURVWH EDUNL VSXV]F]RQH áRSDWNL FLJQL WH 5R]FLJDP\ PL QLH GZXJáRZ\ XGD L FDá\ W\á QRJL /H*HQLHW\áHP /H*HQLHW\áHPZUR]NURNX /H*HQLHW\áHP /H*HQLHERNLHP ZZZZ\FKRZDQLHIL]\F]QHSO E\.DWDU]\QD-DQLV]HZVND :\SDG]NO NXZSU]yG .O NMHGQRQy* ZZZZ\FKRZDQLHIL]\F]QHSO