Makhe sifunde ukuba olule indlela emva ngokufanelekileyo

Kwaye uyazi ukuba iintshukumo yakho somzimba wakho wathini yobudala bakho? ingcali Famous kwezemidlalo uYosefu Pilates uthe ngexesha ukuba ubudala umzimba womntu kuxhomekeke ngqo kwi kwimpilo emqolo. Ukuba siphilile, ngoko uya kukhangela abancinane kwaye uzive ngcono. Ukuba wenza rhoqo imithambo umva, imifanekiso leyo zithiwe thaca kweli nqaku, oko kuya kunceda ekwandiseni kwezihlunu, ngaloo ndlela uya kukwazi ukuphucula ukubonakala, yiva, kwangaxeshanye abe ume kakuhle. Abo bafuna ukomeleza izihlunu emqolo yaye kwangaxeshanye nokubandezeleka kwintlungu kwingingqi yakhe, uya kuba nomdla ekusebenziseni ngempumelelo yaye iluncedo ezilandelayo.

Indlela olule ngasemva ngoncedo imithambo, "Elula ngasemva"?

Ukuba ufuna ukuphumla ngomqolo yakho, ukuba ibe umthambo kuwe. Kuyafuneka ukuba yenziwe yonke imihla, ekukhethwa ukuba kwangoko emva kokuba isikolo okanye umsebenzi - kulo mzekelo, uya kufumana yifuna. Ngokwenza njalo uza kuba nako ukusebenzisa izihlunu esiswini, ukugoba kunye extensors yomqolo. Uhlale emethini, vypryamte umva, amagxa khululeka, iingalo ukwandisa phambili, nto leyo ezizibeni zamagxa magxa. 90 iinyawo degree bend. Thatha awukho nzulu. Ukukhupha, kancinane ukuqala ukuya phantsi, lo gama ngeenxa emqolo iplagi izandla zakho phambili. Thatha umoya iplagi lomqolo. Njengoko siphefumla, unbend ngomqolo yakho, ukuqala ngasemva. Ekupheleni ukuqondisa omqolo yomqolo wesibeleko. Yenza iiseti-4 ubuncinane.

Indlela olule ngasemva ngoncedo umthambo "bawurhuqa imilenze?"

Oku kulandelayo kuya kukunceda kusolula izihlunu ezisezantsi emva kunye nezihlunu esiswini. Ukuba awuyazi ukuba olule njani umva yakho, ngoko kulala phantsi emethini ngomqolo lakho, phakamisa intloko yakho emagxeni off phantsi, lo gama okunokonakalisa izihlunu esiswini. Amagxa kufuneka ayinakolulwa. Umlenze wasekunene Wayitsala kwi edolweni, lo gama emtsalela esifubeni sakhe, yaye isandla sakhe sasekhohlo kuvuselwa degrees 45. Nitshintshane imilenze yam, nibaphanga ngoxa okuwisa ukuba umlenze wakhe, ngoko ke omnye. Ukomeleza umthwalo idolo akuthethi basondele enxebeni degrees 90. Phinda lo msebenzi amaxesha amabini, sikhumbula ukuba ukuzoba rhoqo esiswini okanye uphefumle kakhulu. Kuyimfuneko ukuba olule i abdominals kwaye sehlise umva izihlunu.

Indlela ndisise umva yakho usebenzisa i "Mist!" Umthambo?

Le yenye imithambo kakhulu zithandwa. Sicinga ukuba olule indlela izihlunu ngasemva, kungcono ukukhetha njengento ngokunzima batsho ngexesha umthambo, wena ukusebenza ngexesha elinye kunye abdominals.

Ukulala isisu sakho, kufuneka ukuba wolule imilenze yakho iingalo ukuya ecaleni. Uphefumlela ngaphakathi, uze kume izihlunu zakho esiswini. Isifuba kunye nentloko wamvusa kancinci, impumlo ujonge phantsi. Entanyeni ngexesha elifanayo zisala kumgca eqhelekileyo kunye kwalapho.

Krazula kwi dude ukusuka emgangathweni ekhohlo umlenze nengalo wasekunene, hlalani kule ndawo. Ke phakamisa ingalo yakho yasekhohlo kunye nomlenze wasekunene, uze bahlale kuloo ndawo. Amathanga kunye nesifuba kufuneka ukuba bahlukane ukusuka emgangathweni. Musa ukuyeka utshintsho izandla neenyawo, ukuphefumla ephuma iye kwi-akhawunti ukuya ezintlanu.