Umthambo "strip" ukunciphisa umzimba: ncomo, iifoto. Njani bar elwe esiswini?

Ekuqaleni, kubonakala ukuba yonke into ilula kakhulu, kodwa umthambo "ngumcu" ekunciphiseni isisu - le yenye umthwalo esinzima kwi izihlunu amaxolo, emva neengalo. Ukongeza, le indawo yenye babesima engundoqo yoga. Ibar kungenziwa njenge mpathombi eyahlukileyo, kwaye xa idityaniswe nayo nayiphi na umthwalo yamandla.

ekuqaleni

Fundisisa imiyalelo enikwe nemizekeliso uzame phambili ukuba nomfanekiso elikhangeleka ngayo yaye unovelwano oluchanekileyo yokuma "komcu". Ukuba uqhelisela yoga, esi sikhundla uza kukuvumela ukuba ngokulula ukutshintsha imeko ze athathe nawaphi na amanye asanas ezininzi. bar rhoqo wenza komeleza kuphela iingalo, amagxa, emva kunye izihlunu amaxolo - kwakhona iphucula ukuma.

Qiniseka ukuba adibane nogqirha phambi kokuba enze ibha ukunciphisa umzimba: asingawo onke mithambo zenziwa ngokulinganayo, kwaye ezinzima kufuneka zikhethwe ikakhulu ngokusekelwe imeko emzimbeni kunye qete ngokwabo inqanaba labo. Qaphela ukuba uye waba enomqolo obuhlungu, esiswini okanye negxalaba.

Inqanaba lokuqala zoqeqesho

Ukuba awuzange ubukhe wadlala ezemidlalo okanye bhetyebhetye kakhulu, qala ukulungiselela le bar kunye ukwamkelwa babesima "ngazitho zine". Esi sikhundla esisiseko eziya kunika wonke umntu, nokuba ubudala, impilo kunye nenqanaba lomsebenzi ngokwasemzimbeni. Ukuba uzinika umtya rhoqo ukunciphisa umzimba, abantu bokwenene kufuneka ukuba unciphise umzimba kunye silhouette watsala, nceda zifunjwe inqindi amandla ukuqalisa amalungiselelo msebenzi.

• Qinisekisa ukuba izandla ngqo phantsi amagxa akho namadolo - ngezantsi nje ezimpundu.
• Iinyawo nga ayinakolulwa ngokupheleleyo, Esayama phantsi okanye ugoba iinzwane, xa ukhetha.
• Yenza umoya agudileyo, ke nokukhupha empumlweni. Ukuba unako, zama ukuxelisa izandi olwandle. Le ndlela ekhethekileyo yoga, nto leyo eyandisa lwamandle ezi asanas.

Inqanaba wesibini woqeqesho

Uphefumlela ngaphakathi, baludiliza izinqe zenu izithende. Kugcinwe kwindawo yokuqala izandla, thatha uphefumle ahlale phezu izithende zakho - ukufumana usana umuti yoga, leyo ibizwa ngegama lakhe "Balasan". iinzwane Podozhmite, ukuba awuzange wenze njalo. Zama ebeleni nxamnye ngamadolo kwaye isoloko ikhangela phambili. Ukuba ngendlela ulandele ezi zincomo, ibha nokubuyekezwa ilahleko ubunzima malunga apho waphuphuma izibonelelo ezininzi ziya kuba lula kwaye ekhululekile. Ityala ihlala ukuba amancinci - ukugcina kwesi sikhundla ithuba ngokupheleleyo ixesha.

Inqanaba lesithathu zoqeqesho

Uwukhuphe, avuke kwindawo pose "inja, ekhangele phantsi." Uwukhuphe ukusuka Balasan okanye usana yingozi, phakamisa esinqeni phezulu. Ukuba ukufumana isikhundla ezifanayo "V" zocaphulo, - in yoga, yena ubizwa ngokuba "inja ekhangela phantsi" okanye "inja ungayibophi phantsi."

• Palms kufuneka ulale ngokupheleleyo phantsi. Musa ukulibala ukuba olule imisipha esiswini.
• Amagxa kufuneka ukuba aqhele kunye nezandla Tyhila amacala yangaphakathi kangangokuba "dimples 'engqinibeni bajongana.
• Ukukhetha, izithende uchukumisa emgangathweni: kuxhomekeke kwi nezimo izihlunu emqolo, hamstrings kunye shins. Okukhona uqeqesha, i ngokukhawuleza uya kukwazi ukuthembela emva kwakhe phantsi.
• Qhubeka ukuze ukutsala isinqe ukuya eluphahleni.
• Ukubona olunokutyeshelwa kwaye ngqo, ezifana inkaba, kodwa qiniseka ukuba intloko ikwimeko encomekayo ekhululekile.
• Uhambise elandelayo iza kuba umtya ekunciphiseni ngqo, ncomo apho waphefumlela ukuba bafunde ezi zinto. Phambi kokuba wamkele iwonga cishe, uhlale pose of "inja ukhangela phantsi" kwaye wenze Ukuphefumla agudileyo ukuze kuyimfuneko.

iplanga full

Le pose of "ubuso yenja phantsi," thatha umoya kwaye anikwe isinqe phambili ukwenzela ukuba emagxeni abo kanye ngaphezu ezihlahleni, thende wabuyela kwisigxina ezaziwa imicwe epheleleyo, ngaphandle efana ende pushups yesundu.

Qiniseka ukuba izihlunu zakho esiswini na ixesha, yaye umnqonqo leyo ayinakolulwa. Ukuze enze ngokuchanekileyo umthambo "ibha ukunciphisa umzimba" (izimvo malunga kokuba ifundwe njengoko nabakhonzazana, nabakhonzi phezu iiforam), kuyimfuneko ukuba esweni imeko isinqe: akamele enyuke. Ngokusesikweni, umzimba kuthatha uhlobo umgca othe ngqo.

• Zokumisa baphikele kwaye ibekwe kwi ububanzi ibhanti.
• Ingqiniba kufuneka kugcinwe kufutshane kangangoko kule ezimbanjeni. Ukwehlisa emagxeni kwaye uzame ukuba cinezela ukuba entloko, ukuphepha umthwalo ngokungeyomfuneko entanyeni.
• Camabalalisa esifubeni kangangoko kunokwenzeka. Netshiki inceda nokolula esifubeni.
• Qinisekisa isithende wakhomba emva - ngoko ke uya kufumana lwesilinganiso olongezelelweyo.
• Qinisekisa ukuba izihlunu nomlenze inxaxheba. Kuba oku kneecaps eliphezulu lift.
• Palms neenzwane babe namandla abanye enye ukhuko ejimini.
• Utshintsho yobume ume "inja ekhangele phantsi" ibe zesiqhelo (classical) bar kufuneka kufuna umgudu omkhulu kunye notshintsho ezibalulekileyo kwindawo emzimbeni esithubeni.

Yintoni elandelayo?

Thatha umoya uze ubuyele kwisikhundla "yinja, ekhangele phantsi." Oku kungenziwa Ukuphefumla kuphela emva ezintathu okanye ezintlanu kwi bar. Nika umzimba wakho ithuba lokuphumla phambi kokugqithela asanas ezahlukeneyo.

• Palm amanga ngokupheleleyo emgangathweni, izihlunu esiswini ezi langoku, isinqe sibhekiswe eluphahleni.
• Tsala amagxa yakho, uze abeke izandla zenu ukuze usikrobana ephambi iingalo "wayekhangele" kwi omnye komnye.
• Ukugcina i nokuba kwisingqi umoya logama nje kuyimfuneko.

ukuphinda-phinda

Planck ukutya, nto leyo ncomo ezincomekayo kakhulu, ifuna yindibanisela pose "inja ungayibophi phantsi." Olu dibaniso phindwa amaxesha amaninzi kangangoko kuyimfuneko - okanye kangangoko unako ukuma. Kuyanconywa ukuba benze Ukuphefumla emithathu ukuya kwemihlanu kwi pose of "inja ukhangela phantsi" emva nayiphi isethi imicu.

ngcono umtya

Ukunciphisa umzimba, ungasebenzisa iintlobo ezahlukeneyo zokuguqulwa of trims. Noko ke, simele sikhumbule ukuba inguqulelo eziphuculweyo ombane static iboniswa kuphela kwabo bomeleleyo ngokwaneleyo ukugcina nkqo umzimba kunye cwaka kulo msebenzi.

• Uyakwazi ukwenza bar ngomlenze omnye. Ukuza kuthi ga ngoku, khosi phakamisa unyawo ngamnye ngaphandle emgangathweni.
• Ukuze wenze lo msebenzi kwelinye icala, kancinane utsale ingalo phambili, koko kwakhona abeke isandla sakhe phezu emgangathweni. Phinda kunye namanye ngesandla uqhubeke nokuxuba. Qinisekisa ukuba esinqeni izinto ngendlela egqibeleleyo, yaye umzimba ndingahexi ngapha nangapha.

End of uqeqesho

Umthambo "strip" ukunciphisa umzimba (reviews musa amanga; kuyaphumelela ngokwenene) is a umthwalo onzima kakhulu emzimbeni, ngoko ke zonke ukuzilolonga kufuneka iphele ngo kwisigaba lokuphumla. Emva kwemijikelo embalwa trims kuvuka ukuma "inja ekhangela phantsi", ngoko ngokucotha uthobe ngamadolo zakho phantsi. Uya kufumana ngokwakho kwindawo enye apho ukuqalisa ukulungiselela lo msebenzi: ngazitho zine.

Ukuba ufuna ukuphumla eyongezelelweyo ixeshana uthathe umntwana ukuma ( "Balasan").

Side abophe

Elwe esiswini Kucetyiswa ukuba enze classical nje kuphela, kodwa kananjalo bar esecaleni, nto leyo nayo yenye asanas yoga.

Ukuba umzimba wakho ayikho bhetyebhetye, ukuqalisa ukulungiselela le bar esecaleni ukuba senziwe babesima "ngazitho zine". Eli nyathelo liyafana kwinqanaba lokuqala ukulungiselela yoguqulelo yemveli lo msebenzi. Ngokuba ukuma "ngazitho zine" ukulandela "Balasan" yaye "inja ekhangela phantsi." Uthabathe engile umthambo zakudala. Uyakwazi badlule kwibha esecaleni.

Thatha umoya kwaye ukuhambisa ubunzima yonke umzimba kwicala lesandla sasekunene akumgangatho ophezulu stop ilele. Bamba le isikhundla 3-5 Ukuphefumla. Qiniseka ukuba wenze konke okulungileyo ukwenzela ukuba kuqeqeshwe ngempumelelo imisipha ukunciphisa ingozi yokwenzakala kwezemidlalo.

• Iinyonga kufuneka zigcinwe kunye kwaye ingqamene omnye komnye. Ngendlela efanayo, kufuneka sibekwe phezu elunyaweni ekhohlo ukuya ekunene.
• Ingalo axhasayo (kulo mzekelo - ekunene) kufuneka sihlale ngqo kwaye kancinane phambi komgca igxalaba kulo. Intende isekelwe ngokupheleleyo phantsi. Ukuba esineendidi nzima, kuba lula ukugcina imali eseleyo.
• Isandla sasekhohlo, kuquka esihlahleni neminwe evuleke ngokupheleleyo nomntu ukuya eluphahleni.
• Pose "strip" ukunciphisa umzimba (ncomo, phawula ungekho negative) kuthetha ukusebenza ngaxeshanye amaqela izihlunu eziliqela, ngoko ke kufuneka olule izihlunu emqolo amaxolo.
• Inokubaluncedo kule ndlela ilandelayo: masithi emva kwakho uludonga yena, yaye indawo ezizibeni kwicala kufuneka ukwayama eludongeni lonke.

Kwelinye icala

Indlela ukunciphisa umzimba ibha kangangoko? Gcina indawo ezizibeni osecaleni Ukuphefumla emithathu ukuya kwemihlanu, emva koko wabuya ukuma eqhelekileyo olulandelenayo zemveli. Uphefumlela ngaphakathi kunye nokukhupha izihlandlo ezimbalwa, ngoko yenza bar esecaleni kwicala lasekhohlo.

ongakhetha obuphezulu

Kukho iinguqulelo oluncediswayo oonotsheluza ecaleni. Ukuba ibha kwicala njengesiqhelo ilahleko ubunzima (ncomo, iifoto kunye iingxelo malunga iziphumo zokwenyani ziyafumaneka kwi kwiiforam online) akusekho kuwe ukuntsonkotha okhethekileyo, zama i "ekwinqanaba eliphezulu" umthambo.

• Xa nendawo elula bar esecaleni phakamisa ethangeni asezantsi njengoko ukwenzela ukuba izihlunu elibhalwe ngokumileyo esiswini.
• Kwaye le ukwahluka yaziwa ngokuba imivalo icala ukunciphisa umzimba ngomlenze omnye. Ukuze wenze oko, phakamisa kancinci umlenze phezulu ukuya ezantsi. Bamba kwesi sikhundla imizuzwana 1-2.