Iindaba lakho liya kuba ofanelekileyo ngenyanga: ukuzilolonga olululo

Kungakhathaliseki nokuba uya eholideyini elwandle okanye iklabhu kunye nabahlobo, ngamanye amaxesha ufuna ukubonisa kancinane yomzimba wakhe ngeenxa zonke. Nangona yapompa up cinezela asiyiyo phawu olusisinyanzelo enxibe isuti ehlamba okanye isihloko kusefashonini, akukho nto iphosakeleyo ukuba kufanelekile yaye kuphucule impilo yakho kunye nomzimba wakho phambi kokuba kuzibonisa wonke ngeenxa zonke.

Eyona nkalo ibalulekileyo kumsebenzi izihlunu esiswini - kukuqonda ngayo ukufikelela kuzo. Kwaye ezi nzame ukufikelela izihlunu esiswini kwaye iya kuba amanyathelo zakho kuqala kwi indlela eya empumelelweni. Nazi Imisebenzi asibhozo aya kukunceda uqale ukuguqula ab wakho iintsuku ezimashumi mathathu.

Elula emilenzeni

Iindibaniso zokuphefumla nomzimba kunye iintshukumo ezikhethekileyo - ngundoqo kumsebenzi kwi ariya le ndaba. Uhlale emethini, bagobe imilenze yakho ukuze iinyawo zakho zibe phantsi emadolweni. Yandisa umlenze wakho wasekunene phezulu, zibhekisela ingalo yasekhohlo phambili wamagxa. Ke yenza okufanayo ekhohlo umlenze kunye kwengalo yasekunene. Masithi onayo inkaba yakho itafile ibhola ping-pong. Basezela ngokusebenzisa impumlo uze ngokusebenzisa ibhola air-akubonakali, nikhuphe kwaye ningayisondezi ibhola kunciphisa ubukhulu. Phakamisa ezinqeni, onokuyenza ukuze Iimbambo yakho isinqe aspired kuloo ndawo apho ibhola. Leyo yindlela uxhulumano kuphunyezwa kukuphefumla nomzimba ngoncedo imithambo, ebhekiselele Pilates. Uwukhuphe uze ubambe kule sikhundla, abahluza izihlunu esiswini kunye umva elirhangqiweyo. Tsalani, koko uwukhuphe sehlise umva. amanyathelo Phinda (ukwenza iiseti ezimbini kophindo ezilishumi). Lo msebenzi rectus, izihlunu ezinqamlezayo kunye elibhalwe ngokumileyo esiswini.

kuhlangana

Awela e Pilates - yindlela enkulu ukuqhelisela zokuphefumla umzimba uqhagamshelo. Lala phantsi ekhukweni kwaye ukhululeke umva bakho, oko kufuneka ngqo ngokupheleleyo. Kugoba imilenze yakho, iinyawo kufuneka libe ngasemva emadolweni. Dibanisa izandla emva entlokweni yakhe, amagxa kufuneka ekhululekile waphosa iingalo zibekwe ecaleni. Connect with ibhola evela umthambo edlulileyo. Siphefumla, phakamisa kumzimba ongentla, ngokuveza ibhola. Uphefumlela ngaphakathi, koko uwukhuphe kwaye kwakhona vypryamte unyawo lwasekunene xa jika umzimba wakho ngasekunene, ezama ukufikelela edolweni ingqiniba. Tsalani babuyele yokuqala. Koko uwukhuphe, qhelisa umlenze lakho lasekhohlo uphendule umzimba wakho ukuya ekhohlo. Yenza indlela enye kophindo ezilishumi. Njengokuba Kumsebenzi ongaphambili, ewela ikuvumela ukuba ukusebenza ngoko nangoko izihlunu ngqo, ezinqamlezayo kunye elibhalwe ngokumileyo esiswini. Ukuba oyifunayo, ungasoloko uyibeke phantsi imilenze into ukuphucula lo msebenzi.

twist Russian

Xa kufikwa kwizihlunu elibhalwe ngokumileyo, kufuneka sinikele ingqalelo lo msebenzi. Thatha indawo ehleli, phakamisa imilenze yakho kancinci off emgangathweni ngezandla zakhe agobe phambi kwakhe aze aqalise ukutshintsha umzimba ukusuka ngapha nangapha, ixesha ngalinye ukubamba phantsi ubambe pose imizuzwana mabini. Ingaba ufuna ukwandisa amandla umzimba? Khetha i iqokobhe enzima. Lo msebenzi yindlela fantastic ukusebenza ngexesha elinye kuzo zonke izihlunu newayini yakho. Ngaphezu koko, it ikuvumela ukuba ukomeleza izihlunu emqolo asezantsi.

beats Kaliente

Lo msebenzi iyafana i "ibhayisekile" esiqhelekileyo, kodwa ngakumbi ngempumelelo umsebenzi imisipha esiswini. Lala phantsi, izandla zozibini siqonde amaqatha komlenze omnye. Emva koko utshintshele kwamanye umlenze ukuphinda umthambo imizuzwana amabini, ngoko ukuthatha ikhefu ezilishumi yesibini.

ekhwela ezimise V-

Ukuba ufuna ukusebenza ngexesha elinye kuzo zonke izihlunu esiswini, kufuneka ngokuqinisekileyo ongeze ishedyuli wakho lo msebenzi. Le ndlela ibalaseleyo nefuthe ngempumelelo kwi izihlunu rectus abdominis. Lo msebenzi kuba nzima kuzalisekiso ngaphezu iilifti zemveli umntla ngakumbi, kodwa bonke abandakanye izihlunu esiswini kunye nezihlunu kasikrobana ngaphakathi kunye quadriceps. Alale ngomqolo ekhukweni, Wazolulela izandla zakho, ezintendeni phezulu. Gcina imilenze ngqo kwaye sibaphakamisele ngezandla zakhe. Ubunzima ucofe njengoko iingalo kunye nemilenze zakho zihamba kumacala angafaniyo. omzimba Kancinane ngaphantsi emgangathweni, uze uphinde lo msebenzi.

Roll-out

Le mithambo ngokukuko izihlunu esiswini - abo eyakhelwe phezu lomzabalazo kunokuba indalo yayo. Ngoko ke kufuneka ziwuthathele ingqalelo lo msebenzi endaweni iintlobo yemveli uyaziphakamisa umntla. Fumana ngamadolo akho, ubambe ivili okhethekileyo Ab Wheel, uze avuke kwi bar emadolweni. Zokuqinisa izihlunu zakho esiswini kunye ukhwele kangangoko lunakho ngeli kugcinwe kwemimoya wonke umzimba kwivili. Xa wolula kangangoko kunokwenzeka, ubambe esiguqula bar, uze emva koko buyisela emva ukuya kwindawo yokuqala.

weMahalati

Xa sincokola ngayo umthambo ukuba iingcali badla nindicebise bantu njengabaphuphayo ukusebenza izihlunu esiswini, ukusebenzisa ngempumelelo kakhulu kwaye uninzi uthiyiweyo lo iplanga. Kuyinto kakhulu elula, kodwa nto inzima kakhulu emzimbeni wakho. Planck usebenzisa yonke inyama emzimbeni wakho ixesha elide. Kukho iimfihlelo ezimbini nokuphunyezwa ngempumelelo kwe bar. Okokuqala, musa ukulibala ukuba aphefumle. The, Ukuphefumla elilinganisiweyo cwaka kade ukukunceda ukubazolisa ingqondo nokuphucula ifomu yakho. Xa uphefumle, qhubeka zizame imisipha esiswini. Okwesibini, retractor. Xa usenza isitena, kufuneka sizame ukukhokela iingalo zakho kufutshane ezinyaweni zakho ngokungathi ufuna ukuba ukudibana, kodwa abangeni isentimitha. Oku kuzakuvumela ukuba kuzolula ngokupheleleyo umzimba wakho uphela. Enye ingongoma ebalulekileyo: kufuneka usebenzise amagxa yakho ukuqondisa yabe ukuze kwandiswe uzinzo.

tikelo

Ukuze asebenze kwi behla esiswini (izihlunu esiswini nzulu), kufuneka wenze lo msebenzi. Ezi izihlunu bangundoqo xa kuziwa balance kunye nozinzo. Ukongeza, lo msebenzi Kuhle ukuba izihlunu kasikrobana. Lala phantsi emethini, iingalo emacaleni akhe. Phakamisa unyawo lwakho kwaye usebenzisa esiswini zakho izihlunu, imilenze kunye ngeempundu, imilenze ukuqala ukuwela nye emoyeni.

Less - engcono

Nangona umsebenzi kwizihlunu zesisu akukho lula, kwaye asiyonto alinakuzuzwa. Ngokuqhelekileyo abantu badla noko ukwenza umthambo esiswini inzima kakhulu, ukudibanisa iintsimbi ezinzima kunye nezixhobo umthambo, xa ngenene kuyimfuneko. newayini yakho iqhagamshelaniswe izihlunu ezisezantsi ngasemva, uze xa ukwazi ukuphatha ubunzima enzima, ungenza overstrained yakhe emva, nto leyo eya kukhokelela imiphumo ebuhlungu kakhulu. Kungcono uqale ezisisiseko, ukugqibelela in iintshukumo. Ukuba sithetha malunga nokusebenza izihlunu esiswini, ozeka kade kwaye sizinzile kusoloko winner. Kwakhona, kukho enye ibaluleke kakhulu lomsebenzi kwizihlunu zesisu - oko isondlo esifanelekileyo. Ukuba uza ukusebenza nzima phezu izihlunu newayini yakho, kufuneka uthelekise imigudu noko wena udle, ngokuba izihlunu esiswini kwindawo yokuqala ukuvela kwi ejimini kwaye ekhitshini. Yenza yonke imisebenzi echazwe ngasentla, ukugcina ukutya, musa sukela inkqubela, kwakunye bafunda ngokucokisekileyo ubuchule ukuphefumla efanelekileyo, ungathatha inyanga ukufezekisa iziphumo engakholelekiyo, kwaye akusayi kuba neentloni into kwambatha ngaphezulu kwaye wonke umntu uyakwazi ukubona isisu sakho. Ngokuba ngoku uya kuba nebhongo ngaye.