Le mithambo kakhulu elula ukuba nesisu flat

Ngubani phakathi kwethu akuthethi silangazelela esiswini tyaba kunye esinqeni ezibhityileyo. Ephupheni, kwaye siyakwazi ukubona indlela ezo imibimbi extra shwaka, kwaye banxibe izihloko ezivulekileyo uze ubonise newayini yakho. Kodwa isisu flat - oku kanye ekuqaleni. Uqheliso ukuba isisu caba kuthetha ngokwayo ubonisa zonke izihlunu esiswini. Phezu eziyintloko rectus isisu uthe tyaba, lwahlulwe elisebenzileyo ngokwezikweri osisingela kwizicwili. Kwicala ngalinye kuyo obliques, rectus ezinceda ukwenza umzimba tilts ecaleni.

Ekubeni nemisipha kangangoko abathathu, ngoko ukumpompa phezulu cofa uze wenze nesisu tyaba kufuneka isethi olulandelenayo. Nawuphi na umsebenzi enza nokuba emazantsi okanye ngaphezulu esihlunwini rectus. Kukho nkqu ifomula: xa wena undiphakamisayo imilenze (amadolo), ngoku cinezela umsebenzi esezantsi ukuba lift umzimba, kusebenza ezantsi eendaba. A ungasuki ab imithambo kuba umthwalo isicelo intshukumo idiagonal komboko imilenze. Kuba imithwalo eqhelekileyo kufuneka bejongene kathathu ngeveki imizuzu eli-30 ubuncinane. Noko ke, ukuba leyo musa ukunceda, ngoko ke kufuneka kwandiswe ukuze amaxesha 4-5 ngeveki imizuzu engama-45. Kufuneka kwakhona Makusoloko kukhunjulwa ukuba imithambo ukuba nesisu esithe akuyi kunceda ngaphandle itye.

An ulawulo ebalulekileyo: nawuphi na umsebenzi ukuba nesisu ukwenza njengoko siphefumla. reserve Inspiratory komoya emiphungeni buphazamisana yokukhwabusha eyiyo umntla. Kuyimfuneko ukuba balandele esinqeni. Xa esenza umzimba uzive iqolo okanye ukungakhululeki, kufuneka uyitshintshe ufake enye efanayo. Ukuba ngosuku olulandelayo emva kokuba isikolo kwabakho intlungu, ngoko ke uphawu iingxaki ezinkulu nayo. Apha uloliwe, ukukhathaza iintlungu, awukwazi ukuba uye kwagqirha. Kwakhona ulawulo ebaluleke kakhulu. Xa inani loqheliso: azikhethele imithambo kuba kwiindawo eliphezulu kwaye asezantsi kumaphephandaba ukuya kwicala (elibhalwe ngokumileyo) kwezihlunu. Yenza iiseti ezintathu kophindo 15-20. Ukuba oku okuninzi kuwe, wenze kangako, kodwa ubuncinane 10 kophindo ayikwazi ukukwenza, akuyi kuba na ukusetyenziswa.

imisebenzi eziphakanyiswayo esiswini flat:

Linegunya (press izihlunu phezulu). Ndalala phantsi, agobe amadolo kunye nemilenze asezantsi walala phezu kwesitulo, iingalo zakhe wawela. Kancinane ususe intloko umgangatho umva eliphezulu. Bona kufuneka kwi eluphahleni asifikeleli intamo kunye esifubeni, eguqa esifubeni sakho. Ngokupheleleyo Akuyomfuneko ukuba ahlale phantsi, kwaye nje off phantsi njengoko unako uze ubuyele kwisikhundla ukuqala, ukugcina intloko yakho ubunzima.

twist Reverse (Ab ezantsi). Lala phantsi emgangathweni, iingalo wolula ecaleni esiqwini. ugobe amadolo, phakamisa uze ubambe ubunzima kancinane. Zokuqinisa izihlunu zakho esiswini ndaxhwitha amadolo yakho esifubeni sakho, ephakamisa isinqe. Iinyawo kufuneka usoloko ungagotywa kwi-engile degrees 90.

twist oxwesileyo (ukuba izihlunu elibhalwe ngokumileyo). Le mithambo kuba amathanga kunye nesisu ingakumbi nesebenzayo yabo bonke izihlunu esiswini kunye esinqeni. Ndalala phantsi, agobe amadolo akho uze ubeke iinyawo zakho emgangathweni, izandla emva intloko yakhe. Phakamisa intloko namagxa, ngoko tsala nomlenze ekhohlo ukuya hip ekunene. Xa owayevunyelwe phezulu abuyele endaweni yaso yesiqhelo. Kuqala ukwenza uthotho lwemisebenzi kophindo kwicala elinye aze ke omnye, kodwa kusenokwenzeka ukuba alternate phakathi koboniso ezahlukeneyo.

ngokuxhoma ezingalindelekanga (ukuba izihlunu elibhalwe ngokumileyo). Ndalala phantsi ngecala, ungayami iingalo zakho ingalo uzimisele emgangathweni. Enye ingalo sidluliselwa kunye nomzimba. Kuyimfuneko ukuba ekukhuliseni umzimba phezulu kangangoko kunokwenzeka kwi ngeendleko izihlunu esiswini, ngaphandle itsale isandla okanye unyawo. Phezulu kufuneka uhlale uze ubale ukuya ezintlanu, uze ubuyele ngokucothayo ukuya kwindawo yokuqala.

Kakhulu kakuhle kwakhona ukunceda umthambo ukuba nesisu amcaba ibhola. Namhlanje kukho ngaphezu kokuba exercises nedazini izakhiwo yonke, nto leyo eya kunceda kukuphelisa ezibayeni ezingafunekiyo esinqeni kunye ukufikelela imilo ifanelekileyo esiswini.