Ngaba lo pose imizuzwana 50? Ukuba lukhulu malunga nempilo yakho ithi

Ngaba ufuna umthambo ethile eza kukunika inzuzo enkulu ngokwemiqathango impilo emzimbeni? Ufuna ukusebenzisa isebenzayo ukuphelisa esiswini enkulu, ukomeleza engundoqo (izihlunu esiswini kwaye sehlise umva) nokuphucula somzimba wakho? Ukuba kunjalo, ngoko ke umtya kuyinto ekusebenziseni efanelekileyo kuwe.

Abantu abaninzi bacinga ukuba izihlunu esiswini xa kuziwa engundoqo. Ezi izihlunu kukhona izakhi obalulekileyo, kodwa kukho abanye abantu abadlala indima ebalulekileyo ngamandla core. Okokuqala, oko izihlunu emva esezantsi, ezinqeni kwamathanga. Ukwazi oku, kufuneka uzame ukwenza umthambo, "hlubani", yaye ukuba awukwazi ukubamba esi sikhundla imizuzwana ubuncinane-50, ngoko ke ezithandwa iingxaki zempilo ezinzulu.

Yintoni umqadi?

Ngaphambi kokuba sixoxe ezinye zezi ngxaki zempilo, makhe siqale ukufumanisa ukuba yintoni kanye kanye le iplanga. Ifomu echanekileyo kubalulekile ukuba nkulu lo msebenzi. Ukufunda indlela ukwenza le bar kuya kukunceda uphucule yakho core, glutes, hamstrings, ukulungelelana, ukuma kunye nemilo epheleleyo.

Ukuze wenze le bar, uthabathe ugxininiso elele phantsi, kwaye ucinezele ndawo. emzimbeni wakho kufuneka kukulayinisha kumgca othe ngqo. Ukwenza oku, landela la manyathelo:

1. Gcina iingalo zakho ngqo phantsi emagxeni akho.
2. Beka kwisihlahla ngokuhambelana iingalo zakho.
3. Zokuqinisa izihlunu zakho esiswini, ezinqeni amathanga (musa ukulibala ukuba ukuphefumla ngokuqhelekileyo).
4. Gcina iziqwengana ifomu echanekileyo. Beginners kufuneka ibe kakuhle kwimizuzwana eyi-20-30, kodwa injongo wakho kufuneka ungabi ngaphantsi kwe imizuzwana 50.
5. Musa kugoba intloko yakho, amagxa kunye esinqeni.

ongundoqo obuthathaka kukhokelela ame kakuhle

yokuma Poor - umqondiso ngokudangazela a core buthathaka. Wena bonke wabona abantu ukuma embi, kwaye kukho izinto ezininzi ezinokubangela le. Ezinye zazo ziquka stress ekhaya nasemsebenzini, slouching etafileni, kunye nomdla kakhulu ukuba zobuchwepheshe.

emva Lower kunye nezihlunu esiswini kusinceda ukuzinzisa kwalapho. Ukuba izihlunu ndibuthathaka, kusenza slouch. Nazi iingcebiso ezimbalwa ukukunceda ukuphucula indlela yokuma kwakho;

• Landela le bar yonke imihla.
• Ukuma nkqo.
• Phakamisa intloko up yakho.
• Bamba ifowuni kumgangatho wamehlo.
• Nxiba ibhanti, siyixhase ngasemva.

Ubuhlungu esinqeni osemqoka olusezantsi elingumongo obuthathaka

A ngumqondiso oqinisekileyo yobuthathaka undoqo - iqolo. Ugobile yomqolo empontshwa ngokungalunganga ichaphazele kernel. Intlungu emva esezantsi yenye yeengxaki zempilo ixhaphakileyo.

Ukungaphumeleli ukuphucula core kungakhokelela kubunzima yimpilo. Nazi iingcebiso ezimbalwa eya kunceda ukomeleza core sehlise umva:

• imithambo (umz, umthambo yesinqe uzinziso olutshintshayo);
• ngendlela ephuculiweyo;
• indawo elilelona ngexesha ebuthongweni;
• ukwanda nezimo;
• kwaye, kakade, ukusebenza koololiwe.

ukungaqini - omnye umqondiso ezingundoqo amandla

Ukuba izihlunu zakho core ndibuthathaka, ngoko nga ulindele njani ukuzinzisa umzimba wakho? ukungaqini akukho lula ukuzichaza. Indlela sihlala silungelelene ngumsebenzi elinezinto ezingqondweni zethu, kunye neentshukumo nelungelelanisiweyo le amalungu ahluka-hlukileyo omzimba wethu.

Nantsi ukhetho ukukhangela balance yakho. Landela la manyathelo.

1. Phakamisa umlenze elinye phambili.
2. Ungayisusa kwi ecaleni.
3. Thatha unyawo efanayo umva.
4. Wayitsala kwedolo elifanayo kwi-engile degrees 90.

Ukuba nako ukwenza ezi manyathelo alula, njengoko yaphula eseleyo sesizalo sakho, ngoko ke ixesha lokuba ukomeleza izihlunu zakho ezingundoqo.

Ukungaphumeleli ukutsala nesisu ngumqondiso core amandla

Le umbonakaliso ke a engundoqo ibuthathaka - kukungakwazi ukugqibezela umsebenzi kwi emuva esiswini. Xa wenze lo msebenzi, kulindeleke ukuba isisu uwele. Wena wenza oku ukuba ndingahlangani ukuphefumla zendalo, izihlunu esiswini batsale kwicala yomqolo kwaye yibambe. Ukuba akunakukwazi ukwenza oku, ngoko unaso engundoqo buthathaka.

Le ubuthathaka jikelele izihlunu zakho ongundoqo kunokubangela iingxaki zempilo ezinzulu ukuba zingalungiswa. umthambo qinisekisa eziya kuphucula iimeko kuxutyushwa kweli nqaku - kuba iplanga. Izinto eziluncedo zokwenza lo msebenzi emangalisayo. Uya komeleza kuphela core wakho, kodwa ke emva ezisezantsi nomzimba ongasentla, ukwandisa amathuba akho bokuphepha ukwenzakala, ngcono ukuma yakho uze balahle fat zombilini.

Okona kubalulekileyo, ibha kunokwenziwa naphi na. Wena akufuneki ubulungu umthambo, umqeqeshi zobuqu, okanye nasiphi na isixhobo. Konke okudingayo isithuba encinane, ukuze ukwazi ngokulula ukuqalisa ukwenza imithambo nokuba ekhaya. Njengoko ubona, ukuba akukho izizathu ukuqhubeka nokunqanda kwiiklasi. Xa uqala ukwenza le bar, kuya kuba waphawula utshintsho ezinye: sempilweni kuya kuphucula, kwakunye nempilo jikelele.