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Krēsla poza
Utkatasana — A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Kā to izdarīt
Stand with feet together, bend the knees and sit the hips back as if lowering into a chair, reaching the arms forward or up.
Ieguvumi
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Piesardzība
Ease off with knee issues, low blood pressure or headache. Keep the knees behind the toes and the weight in the heels.
Kalorijas pēc laika
Aptuvenas aplēses apmēram 70 kg smagam pieaugušajam — smagāki ķermeņi un lielāka piepūle patērē vairāk.
| Laiks | Apm. kalorijas |
|---|---|
| 5 min | 21 kcal |
| 10 min | 42 kcal |
| 20 min | 84 kcal |
| 30 min | 126 kcal |
Saistītās pozas
Suns ar galvu lejup
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Kalna poza
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Bērna poza
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Karotāja poza II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Karotāja poza I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Trijstūra poza
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Avots: Pozu norādes pārstāsta plaši mācītas jogas instrukcijas; kaloriju aplēses ir aptuvenas. · pārbaudīts 2026-09-04
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Kādi ir Krēsla poza ieguvumi?
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Kam jābūt uzmanīgam ar Krēsla poza?
Ease off with knee issues, low blood pressure or headache. Keep the knees behind the toes and the weight in the heels.
Cik kaloriju sadedzina Krēsla poza?
Aptuveni 4,2 kalorijas minūtē apmēram 70 kg smagam pieaugušajam, tātad ap 42 desmit minūšu noturēšanā vai atkārtojumā. Piepūle un ķermeņa svars to būtiski maina.
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