Exercises eziluncedo kunye elula bazolule

zibaluleke kakhulu Iimbaleki, nangenxa fan eqhelekileyo imithambo Elula. Okokuqala, imisipha wolula ukunika inkululeko akhethekileyo intshukumo kunye nentlalo-ntle. Okwesibini, ndisolulela umele, kokubini ngaphambi nasemva kokuba Amazing engundoqo.

Emva esisuka umsebenzi izihlunu lula kwaye kube mnandi kakhulu. Xa uphakamisa into enzima, okanye nayiphi na enye umthambo izihlunu lifinyele, kwaye inkqubo zokuphumla ihlala iiyure eziliqela emva kokugqitywa kuqeqesho - apha, futhi Ukugunda elula.

Loo uqeqesho ezinzima kufuneka ziquka umthambo ngenxa umnqonqo ukuzolula, iingalo, nasemiphakathweni, amathanga kunye nemilenze. Kwabasaqalayo, ezifaneleke kakhulu ibiya kuba kade, ndawonye kukunaba - apha ingozi yokwenzakala usezantsi kakhulu. Kodwa ngaphambi kokuba uqale ukuzolula, elandelwa mabafudumeze izihlunu zakho. Uyakwazi ukwenza ezimbalwa esebenzisa imigangatho, okanye danisa nje.

elula izandla

• Yiba ngqo, phakamisa isandla sakho sokunene kwinqanaba entanyeni. Ekhohlo isandla phezu ngengqiniba ekunene bayiqhube kancinane - kufuneka uzive kukunaba izihlunu emagxeni. Bamba imizuzwana embalwa kwindawo kakhulu ixesha. Phinda ngokuba isandla sasekhohlo.
• Ngoku Phakamisa ingalo yakho yasekunene phezulu, bagobe kwi engqinibeni - isandla sakho kufuneka bachukumise entanyeni. Ekhohlo isandla phezu ngengqiniba ekunene kwaye alolulele ukuya kwicala lasekhohlo. Phinda isandla sakho sasekhohlo.

asebenzisa Spine elula

• Lala phantsi, wabeka izandla zakhe tyaba phezu kwentloko, imilenze kuzityeneneza. Ngoku chu tsala umzimba kwezandla zakho ngelixa bawurhuqa ikawusi ezazisezinyaweni zakhe. Iqhwa endaweni tight.
• Fumana ngamadolo akho, phakamisa izandla zakho phezu kwentloko yakho. Ngokuthe chu Ungayami umva, eguqa umva.
• Kulala phantsi kwaye wenze i 'Birch ". Tshekisa umva imilenze, ukuzama ukuthoba Iinzwane phantsi. Imilenze kufuneka ibe ngqo.
• Lala kwi isisu sakho, beka izandla zakho phezu phantsi kwaye baphakamise umzimba. Kwangaxeshanye Goba imilenze yakho uze uzame ukufikelela phezulu iinzwane. Khumbula, ezinqeni kufuneka beze ngaphandle emgangathweni.
• Enye umthambo olusebenzayo emqolo - i "kwebhulorho." Kulungile ukuqala ukusuka kwindawo ekuthanda. Agobe amadolo akho kunye neentende Abut emgangathweni. Ngoku Phakamisa umzimba wakho kunye ezinqeni ngaphezu kwamanzi, zongameleyo arch wakho.

elula imilenze

• Yibani kakuhle. Tshekisa umzimba wakho phantsi uzama ukubeka ngokupheleleyo izandla zakho phantsi ubambe imizuzwana eli-15. ngamadolo akho kufuneka ahlale ngqo. Ngoku uphumle entanyeni yakho kunye namagxa - nawe nje kufuneka bojinga emoyeni kwaye azive kwemilenze anaba yi ubunzima bayo.
• Hlala phantsi, amadolo waguqa neengalo ezinye nxamnye emgangathweni. Ngoku ushiye umlenze bent phambi, kwaye ekhohlo yokulungisa baludiliza umva. Kancinci ukujiwuza phezulu phantsi, imvakalelo wolula nasemiphakathweni kwezihlunu kunye kwamathanga. Tshintshela imilenze.
• Ngoku kufuneka uhlale kakuhle emgangathweni, imilenze ngqo kwi amadolo ukuba ukutsala phambili. Izandla uthathe unyawo, kwaye chu tsala umzimba phantsi, ezama ukufikelela impumlo, amadolo. Phinda Kumgama izihlandlo eziliqela.
• Thatha emgangathweni, yima ngeenyawo zakho ukuze bebeziva uhleli luya izihlunu ubudoda. Kancinci zithambekele umzimba wakho phambili, ezama ukwayama iingalo zakhe emgangathweni (ukuba wenze lula, ngoko zama ukubamba umgangatho ngempumlo yakhe). Bamba imizuzwana embalwa njalo njalo. Ke kaloku umzimba phezu unyawo lasekhohlo kuqala, uze emva koko uye ekunene. Khumbula, ukuba amalungu idolo ngexesha elifanayo akufuneki ukuba zityediwe - kubhetele ukuba sigobe kancinane, kodwa gcina imilenze yakho tye.

Ukuba kude eli xesha awusoze wenze into enje, wena kufuneka uqale kakuhle kakhulu. umthambo Ukolula uya ekuqaleni kubangela ubuhlungu, kwaye maxa wambi nkqu intlungu. Kungcono tirhisa iiseshoni zokuqala zoqeqesho ezimbalwa phantsi kweliso umqeqeshi - uya kukunika imiyalelo eyimfuneko. Khumbula ukuba xa umthambo kuyimfuneko ukuba balandele ngqo le "phakathi yegolide" - akukho anenzondelelo kakhulu, kodwa musa nosizi ngokwakho.