Zidle esiswini (Ukungeniswa): inkcazo msebenzi, ingakumbi

Kungekudala ihlobo, kunye nabantu abaninzi ungxamile ukuqalisa ukulungiselela ngexesha elwandle, ibhalwe iiklabhu zempilo okanye uzame nsinya isisu ekhaya. Noko ke, ukusebenza kwiindawo ingxaki, abaninzi sijamelene indida ulandelayo. Eyona nto kunzima ukuphumeza isisu flat. Kukholelwa ukuba ukwenzela ukuphucula imilo kwayo kuyimfuneko ukuze ahluze eendaba. Kodwa practice, izinto khangela ezahlukeneyo kakhulu: kokukhona imithambo ukuba izihlunu esiswini, ingqondo ngaphantsi. Oku kungenxa yokuba amanqatha utshintshwe izihlunu okanye phantsi umaleko kwakhiwa corset dystrophy. A esiswini ukuze naphi na kwaye zangafuni ukusuka. Kufuneka wenze ntoni kule meko? umncedisi abathembekileyo kuba elula - zidle esiswini. Iimpendulo ngaye ukunika iimbaleki kunye amateurs. Ukuzilolonga kuye kwabanceda ukumelana nale ngxaki.

Kutheni liphumelela?

Xa umzimba egcwele le abdominis transversus. Lowo uzibambileyo amalungu zangaphakathi endaweni. Ngokuqhelekileyo ezibangela unokukhawuleza sesisu isandi esezantsi. Kwezemidlalo umthwalo eziphambili iwela kwizihlunu elibhalwe ngokumileyo nangaphandle. Ukusuka overtraining eziqala Bouguereau. Ngenxa yoko, nesisu liyayeka ukuxhoma, kodwa ke iphumela phambili.

Lo msebenzi wenza umsebenzi kwezihlunu lo umnqamlezo. Bodybuilders abathanda ukwenza emoyeni esiswini. Ukuzilolonga kuwukhulula ukusuka ewayo "inyanda luvo". Kuyanceda ukuba bazobe esinqeni.

Indlela utshayela esiswini. amacebiso lokuqala

1. Ukuphikelela - ukuze uphumelele. Umthambo "Le emoyeni esiswini 'ukuba wenziwe rhoqo. Ukuze ufumane isisu tyaba, kuya kufuneka malunga nyanga baqeshwe isigxina.
2. Ekuqaleni kubonakala elula kakhulu, kodwa bambalwa abantu ukwenza kakuhle yayo izihlandlo 1. Yenza ithemba xa into ayisebenzi.
3. Isiphumo ixhomekeke ukuthobela nezixhobo umthambo kuzo zonke izigaba.
4. Kungokunje kukho iindlela ezininzi ukuphunyezwa. Umele uqale ngo lowo ebonakala kakhulu ongenantandabuzo nelula. Kokuba kusetyenzwe indlela yokuhamba, ungasa kwi iinketho ezinobunzima.

A indlela lula

Kuba wabaqalayo, inikelwa ezingabizi kunazo ukhetho.

I. n:. Elele ngomqolo imilenze onke. Arms yayolulekele ecaleni umzimba.

1. zonke zezulu bagxothwa emiphungeni, kodwa hayi kabukhali, kodwa ngokuthe ngcembe, inyathelo ngenyathelo.

2. Emva koko, nesisu selithe nzulu kangangoko kunokwenzeka yaye yabanjwa kule ndawo imizuzwana malunga 15-20. Ngokuthe ngcembe, ungenza ukwandisa Ukulibaziseka kwexesha. Esiswini ukuba zingagexagexi.

3. isisu Khulula nokuphefumla.

nzima kancinane

Xa isimiso sicacile kwaye yaziwa ukwenza Sivula isisu kwindawo ezithandwa, ungazama ukwenza umthambo ukuma.

I. n:. Ukuma, iinyawo igxalaba magxa.

1. Ngomhla siphefumla, agobe amadolo zenu, umzimba kancinci phambili waba xa ekhwele phezu izihlangu zam. Palm kuwa ephangweni.

2. Xa imiphunga engenanto, isisu eso kubuyiswe kwaye itshixiwe kule ndawo. Enanikade intloko ibheke phansi kancinci, kodwa amehlo akhangele phambili, emva ngqo.

3. Kuqhubeka kule ndawo imizuzwana malunga 15-20.

4. Relax isisu, ukuphefumla, awunamoya.

Ngokufanayo, umntu ukwenza umthambo kwindawo ehleli okanye abane.

Ukuphefumla Technique "Body flex"

ukuphefumla eyiyo - enye yeendima ezibalulekileyo nempumelelo, xa emoyeni esiswini. Ukuzilolonga buhlanganiswe kakuhle ubuchule "flex Body." Umoya wenziwe ngolu hlobo lulandelayo:

1. Okokuqala, uxolelwa ngokupheleleyo emoyeni ukukhanya.
2. Asanda zizaliswe ngokusebenzisa iphefumlelwe elibukhali ngokusebenzisa empumlweni.
3. Ngoko kukho siphefumla epheleleyo, engqwabalala nomsindo ngomlomo. Zonke umoya ngexesha elinye njengoko uyagxothwa emiphungeni.
4. Esiswini ukuba kubuyiswe kwaye esiqingqiweyo ngezantsi kwe ezimbanjeni.
5. Emva kwemizuzwana 20, ukuba kuphumza ingqondo kwaye nomoya.
6. Buyisela zokuphefumla phinda lo msebenzi.

Le ndlela yenza imiphunga kunokwenzeka ecocekileyo. Kwakhona iyasebenza yaye basebenza ngaphandle isixokelelwano sokuphefumla.

Zidle esiswini. Bonisani ukuba "phambili", ubuchule ogqibeleleyo

I.p:. Elele ngomqolo imilenze onke. Arms yayolulekele ecaleni umzimba.

1. siphefumla. Ukukhanya kufuneka bakhululeke ngokupheleleyo umoya.

2. Khipha esiswini. Ukulungisa izihlunu kule ndawo imizuzwana eli-15.

3. A umoya encinane, kulandele lombane izihlunu esiswini. Ngaxeshanye kufuneka siqhubeke ukubandakanya kuyo. Ukuba akukho moya, ngoko ixesha lokuqala kuyenzeka ukuba wenze Ukuphefumla amancinci.

4. Ukuphumla kunye nokuvuselelwa ukuphefumla. Ukusezela okanye ukukhupha (ngokuxhomekeke kwindlela kwenziwe inyathelo elidlulileyo). Noko ke, umthambo alikapheli okwangoku.

5. siphefumla, umzobo esiswini.

6. Voltage zonke izihlunu esiswini kunye esiswini ukutyhala. Kule wayeka ukuphefumla.

7. Tsalani, recovery lokuphumla.

Ngokuphathelele kuqeqesho

• Ku msebenzi ngempumelelo kakhulu, kucetyiswa ukuba kusasa okanye ngokuhlwa, okanye ngcono amaxesha 2 ngosuku. Ngoko postprandial kufuneka balinde iiyure ubuncinane ezimbini.
• Okokuqala kukho nto iya kuba yanele imizuzu eli-10-15 ukuya indlela enye. Ngokuthe ngcembe, eli xesha kungancitshiswa kube kwisiqingatha.
• Inani kophindo uzimisele ngamnye. Inqanaba ngokupheleleyo umthwalo singachazwa ngolu hlobo lulandelayo: ixesha lokuba ayeke ngalo mzuzu xa kuba nzima ukuphefumla.

iinzuzo ukuzilolonga

Zidle esiswini akayi kuphela ukumpompa up izihlunu esiswini, ukwandisa yahluma kunye nonyamezelo, nayo iye izibonelelo zempilo. Ngenxa emuva esisigxina kuzanywe enyama yangaphakathi, wokugaya, ngokwenjenjalo kuphuculwe intsebenzo yabo. Kwakhona komeleza izihlunu umva, kuphucula ukuma.

Izimo

Kuluncedo kakhulu ukuba utshayela rhoqo esiswini. Ukuzilolonga, Noko ke, kuba kwezinye iimeko ezivaliweyo. Izimo Main:

• isilonda esiswini kunye isilonda duodenal. Kuba naziphi na izifo iphecana zesisu - ngononophelo.
• izifo miphungeni.
• Iingxaki kunye nemithambo yegazi.
• Abasetyhini iintsuku ezibalulekileyo.
• Ixesha lokumitha.

Nsinya isisu ekhaya kuyinto snap. Eyona nto ibalulekileyo - ukufumana ukuba bazibandakanye ngokwabo.