34 imifanekiso kukuvumela ukuba ubone, ukuba ndisolulela oko izihlunu

Kubaluleke kakhulu ukwenza elula. Kodwa okubaluleke - loo nto.

ikamela Pose

Ukuphawula: rectus abdominis kunye elibhalwe ngokumileyo lwangaphandle. Le elula ifanele abantu abasele kukhuthaze elungileyo. Ukuba uneengxaki intamo, kubhetele ukuba uwise intloko yakhe emva kule nkqubo.

Wide nelula

adductors obala. Lo msetyenzana olukhulu likuvumela ukuba uzivulu esinqeni Yolule i adductors kunye hamstrings. Kucetyiswa ukuba uqale lo msebenzi kunye umva wakho namadolo zityediwe, ngokucotha nokolula njengokuba kumfanekiso.

isele Pose

adductors obala. Oku a elula enzulu izihlunu nasemiphakathweni, kodwa inokubangela uxinzelelo ngamadolo yakho, ngoko ke kucetyiswa ukuba enze oko kwindawo ethambileyo. Qala iingalo kunye ngamadolo emgangathweni yaye ngokuthe ngcembe Yandisa amadolo ecaleni.

Swayipa ebanzi

Twabulula imilenze yakho banzi kwaye uwagcine ngqo. Uqalisa ukuba ziphambuke ekunene, ayeguqa ngamadolo ngasekunene nangasekhohlo eyendawo kwelinye icala.

butterfly elula

Thatha indawo ehleli, ukunciphisa kweentende zeenyawo zenu kunye amalungiselelo kwi amathambo akho behleli. Ukufaka uxinzelelo ngamadolo zakho ngezandla zakhe. Closer iinyawo zakho emzimbeni, ngcono elula.

Extensor elula ngesa-

Kwaqaqambisa izihlunu extensor le yengalo. Tsalani umva phantsi negxalaba, uze uvule kwi imeko elilelona apho kuya kuba ngcono ukuba olule izihlunu. Xa ufumana le sikhundla, sebenzisa enye isandla sakho ukuba axove imisipha kuqala.

flexion zisecaleni entanyeni

Obala umsipha sternocleidomastoid. Tsala intamo ngokucotha eliphantsi intloko indlebe linye, ekuqinisekiseni ukuba musa overextend kwalapho wesibeleko. Unga baqinisekise ekusoluleni, ehleli esitulweni bebambene ngezandla zakhe.

Njengokujikeleza entanyeni

Obala umsipha sternocleidomastoid. Vulela entanyeni, obagcinela isilevu avuswe. Ukuba ufuna ngakumbi a elula, uyakwazi ukubeka uxinzelelo kwicala ingeniso phaya.

Ukumatanisa intamo elula

Obala umsipha sternocleidomastoid. Beka izandla zakho phezu ezinqeni zenu, ugcine ngqo wakho, uze ubuyele umva zaprokinte. Kwangaxeshanye, qiniseka ukuba musa ukulimaza kwalapho wesibeleko.

flexion zisecaleni entanyeni usebenzisa isandla

Obala sternoclavicular-mastoid kunye eliphezulu trapezoid kwezihlunu. Tsala intamo nolusezantsi intloko indlebe linye, qinisekisa ukuba angawonakalisa kwalapho wesibeleko. Ngelo xesha ukudala ingalo uxinzelelo.

Ukolula hip nemisipha poluprisede

psoas ehlala hip. Thatha indawo azigobe, ngokucotha kume hip omnye phambili, kwaye uya kuqalisa ukuziva a elula ngaphambili kasikrobana.

Ukolula imisipha extensor le ngesa-

Kwaqaqambisa izihlunu extensor le yengalo. Oku wolule sele ichaziwe ngasentla. Njengoko ngaphambili, anike nomlenze position ekunene, ze aqale ukufaka uxinzelelo ngesandla enye ukuya kwenye.

Lateral Elula iingalo

deltoids angawodwa lateral. Phakamisa ingalo enye kwamanye amalungu omzimba aqale cofa ezinye isandla sakhe ukuba azive egxalabeni anaba izihlunu.

Flexion entanyeni babemile ngezandla zakhe

trapezoidal ophawulekayo. Gcina kunye iinyawo babemile, ushinte yakho tye. Kancinci zibekelwe bucala esinqeni umva, agobe ngasemva, ngokucinezela nasesilevini sakhe esifubeni sakhe.

Ukolula ne ibambelele spinal

latissimus dorsi qwaba. Aqine ubambe bar, ngoko ngokucotha phakamisa iinyawo zakho phantsi. Kufuneka va imimoya latissimus yakho dorsi kwezihlunu esifubeni sakhe.

Ukolula imisipha emva kodonga

latissimus dorsi qwaba. Beka izandla zozibini kwikona eludongeni. Gcina umva wakho ngqo, uze ukuhambisa kwamathanga kwelinye icala ukuya kumda. Ukuba uneengxaki umva ephantsi, ukuthintela lo twa.

umntwana Pose

latissimus dorsi qwaba. Fumana ngazitho zine, uze ngokucothayo ekutsaleni esinqeni umva, yokuphumla ebunzi phantsi. Ukuba ufuna ukufumana a elula ngcono, ungenza lolule imilenze yakhe ngokubanzi.

Ukolula imisipha ithole bemile

izihlunu soleus ayinabantu, ithole lenkomo. Oku wolule zingenziwa ngaphambili okanye ngohlangothi inyathelo. Ngobunono ukutshintsha amaqatha ngaphakathi ngaphandle ukuze wolule izihlunu umzantsi womlenze.

uqhekeko phambi

empontshwa ekwanti kunye popliteal. Le ukuzolula phambili, ngoko ukuqhubeka ngononophelo, ingakumbi xa uneengxaki kwenyonga zabo. Qala ukusuka isikhundla ukuthambeka ukuze kube lula.

Kungalo iinzwane zakho ukusuka kwindawo ehleli

Asihlali popliteal kunye nethole kwizihlunu. Hlala kwi amathambo akho ehleli agobe amadolo xa kufuneka. Ngenxa yokwanda bhetyebhetye, wena na onokolula imilenze ukuyichukumisa nangomnwe nje kuphela, kodwa agubungele iinyawo ngezandla zakhe.

Phambili bend ngomlenze omnye

umsipha qwaba popliteal. Cwangcisa phezulu ngomlenze omnye phambili, beka izandla zakho phezu ezinqeni zenu, uze uqale ndayame phambili, ukuba kuyimfuneko, ngokugoba umlenze wesibini kwamadolo.

ezintle kakhulu

izihlunu gluteal obala. Oku intshukumo kuchaphazela ngokupheleleyo zonke iindawo zomzimba wakho. Ukuba uneengxaki idolo, kubhetele ukuba benze lo msebenzi. Ukuba awukwazi ukugcina caba unyawo phantsi, benze kuqala ukususela squats eziqhelekileyo.

Ukuhlala polupoza ijuba yasebukhosini

ezinqeni eziphawuliweyo. Thatha indawo ehleli khona, uze nsinya ngomlenze omnye esifubeni sakhe, sijike ethangeni ngaphakathi, ngexesha ilondoloza umva flat.

Ukolula imisipha ithole ndimi eludongeni

soleus ekwanti kunye gastrocnemius kwezihlunu. Thatha indawo lunge, umlenze ngasemva kufuneka kancinci zaphumela. isithende Kancinci esezantsi umva phantsi.

flexion lateral eludongeni

obliques angawodwa lwangaphandle. Gcina ngqo emva kwakho ngokucotha Slide izinqe zenu icala. Phepha le elula ukuba uneengxaki emva asezantsi.

Jikelezisa lisalele

ezinqeni izakutshintsha kwaye obliques bangaphandle. Oku a elula gqitha abo intlungu sciatic. Lala ngomqolo ngokucotha ukuhambisa ngomlenze omnye umzimba wakho, ajike ngokupheleleyo.

Kumathambeka side etsibatsiba

Asihlali obliques zangaphandle kunye lats. Ukuqondisa umva wakho kancinane ukuhambisa izinqe zenu kwicala elinye, lo gama kugcinwe indawo kwamagxa. Phepha le elula ukuba uneengxaki emva asezantsi.

kanxantathu Pose

obliques angawodwa lwangaphandle. Gcobisa imilenze ububanzi, omnye wabo kufuneka abekwe kude phambili, 90 ukuya emzimbeni wakho. Bend phezu wabeka isandla sakhe phezu unyawo ngaphambili, uyithabathe eyesibini ingalo phezulu.

Ukolula udonga esifubeni

Uphawu imisipha pectoral. Yimani ejongene udonga, ephakamisa isandla sakhe. Ngokuthe ngcembe kwam kude eludongeni, kodwa shiya isandla phezu kwaso - ukuze kuzolula izihlunu esifubeni. Ukuba uziva a elula ihlombe yakho, kufuneka ukuba ukhululeke imizamo.

Ukolula esifubeni ngoncedo

thoracic ekwanti kunye lats. Lala phantsi, Wazolulela izandla zakho, kuba loo kufuneka ubambe iqabane lakho. Xa ke wayeza azigobe, uya va twa kwi pectoral kanye amaphiko kwizihlunu.

Behleli polupoza ijuba

Asihlali izihlunu tibialis cipande. Hlala ngemilenze nangengalo phambili. Qala ngesandla omnye ngasemva kwakhe ngomlenze omnye komnye, Yenzani kunye ngamandla nsinya oko esandleni sakhe.

Recumbency egxalabeni ukujikeleza

subscapularis qwaba. Lala phantsi, ukutsala ingalo ecaleni, uyigobayo kwi engqinibeni kwi-engile degrees 90. Kancinane ukwehlisa ingalo engaphandle esandleni phantsi.

inja yokuma kodonga

Uphawu izihlunu pectoral kunye lats. Yima phambi kodonga, bagobe phantsi kuwo, musa ukuchukumisa de iingalo zakhe ndinabile. Koko ukubonisa phantsi, yokuphumla izandla phezu kodonga.

Ukolula esifubeni ngoncedo

ibele ophawulekayo. Lala phezu kobuso kumgangatho phantsi, Wazolulela izandla zakho phambili. iqabane lakho nizidilize izandla zakho emva ukuze umntla emigudwini off emgangathweni.