34 izithombe ezikuvumela ukubona, yini imisipha wena ngilulekela

Kubalulekile kakhulu ukwenza ngilulekela. Kodwa okubaluleke kakhulu - ukukwenza kwesokudla.

ikamela Pose

Gqamisa: rectus abdominis futhi etshekile zangaphandle. Lokhu elula kangcono labo bantu asebavele Ukuzivumelanisa nezimo okuhle. Uma unezinkinga entanyeni, kungcono hhayi ukulahla ikhanda lakhe emuva inqubo.

Wide ukusabalala naphambili

adductors ezigqanyisiwe. Lena umsebenzi omkhulu elikuvumela ukuvula ezinqulwini yokwelula adductors futhi hamstrings. Kunconywa ukuba uqale lomsebenti emuva zakho ziqonde namadolo agobile, kancane eqondisa kubo njengoba esithombeni.

frog Pose

adductors ezigqanyisiwe. Lena elula olujulile imisipha imbilapho, kodwa bungasicindezela ngamadolo wakho, ngakho-ke Kunconywa ukuba enze ke phezu esithambile. Qala nge izindololwane namadolo phansi futhi kancane kancane Nweba ngamadolo eceleni.

Swayipha Wide ngesikhathi

Sabalalisa imilenze yakho ububanzi futhi uwagcine ngqo. Ucala hlanhlatha ngakwesokudla, eguqa ngamadolo sokunene nesobunxele edonsa kolunye uhlangothi.

esisuka butterfly

Thatha isikhundla phansi, ukunciphisa ematheni ezinyawo zakho imbala ndawonye futhi bahlele amathambo akho ehlezi. Bakucindezele ngamadolo wakho ngezandla zakhe. I eduze kwezinyawo zakho emzimbeni, ngcono elula.

Extensor esisuka ibhodi lemisindo

Okuvelele imisipha extensor we ibhodi lemisindo. Donsela ehlombe emuva phansi, bese uyivule kwindawo elikhulu lapho kungaba ngcono yokwelula imisipha. Uma uthola lesi sikhundla, ukusebenzisa ezinye isandla sakho uxove imisipha kuqala.

flexion Lateral entanyeni

Okuvelele imisipha sternocleidomastoid. Donsela entanyeni kancane aphansi ikhanda indlebe nehlombe, siqiniseke ungenalo overextend yomgogodla wesibeletho. Ungakwazi baqinise esisuka, ehlezi esihlalweni futhi isandla sayo.

Ukujikeleza entanyeni

Okuvelele imisipha sternocleidomastoid. Kancane ujike entanyeni, ngokugcina kwesilevu ephakanyiswe. Uma ufuna more elula, ungakwazi acindezele ohlangothini inzuzo okuphambene.

Enwetshiwe entanyeni esisuka

Okuvelele imisipha sternocleidomastoid. Beka izandla zakho phezu okhalweni lwakho, qhubeka uqonde yakho emuva, bese beya emuva zaprokinte. Ngesikhathi esifanayo, qiniseka ukuthi awazi ona yomgogodla wesibeletho.

flexion Lateral entanyeni usebenzisa isandla

Okuvelele sternoclavicular-mastoid kanye engenhla trapezoid kwemisipha. Donsela entanyeni aphansi ikhanda indlebe nehlombe, siqiniseke hhayi ukulimaza yomgogodla wesibeletho. Ngesikhathi esifanayo adale ingcindezi ingalo.

Welulekela imisipha hip poluprisede

psoas gqwa kanye hip. Thatha isikhundla sigobe, kancane ukudonsa eyodwa hip phambili, futhi uzoqala ukuzizwa elula ku phambi ethangeni.

Welulekela imisipha extensor we ibhodi lemisindo

Okuvelele imisipha extensor we ibhodi lemisindo. Lokhu esisuka isivele kuchaziwe ngenhla. Njengoba ngaphambili, ukunikeza ilungelo isikhundla ehlombe, bese ziqala asicindezele ngesandla omunye komunye.

Lateral tandla

Gqwa deltoids lateral. Phakamisa ingalo ukuze ezinye izingxenye zomzimba futhi aqale ucindezela lesinye sandla sakhe ukuzizwa ehlombe imisipha zinwetshwe.

Flexion entanyeni imile ngezandla zakhe

trapezoid emakiwe. Gcina izinyawo ndawonye imile, ugodle zakho ziqonde. Kancane kancane ubeke eceleni okhalweni emuva, agobe emuva, ngokucindezela kwesilevu sakhe esifubeni sakhe.

Welulekela nge traction umgogodla

Gqwa latissimus dorsi. Ngokuqina ubambe ibha ke kancane phakamisa inyawo lakho phansi. Kufanele uzizwe ukungezwani latissimus yakho dorsi imisipha esifubeni.

Welulekela imisipha emuva odongeni

Gqwa latissimus dorsi. Beka izandla zombili ekhoneni udonga. Gcina emuva zakho ziqonde, bese ukuhambisa kwamathanga kwelinye direction kwaze kwaba sekugcineni. Uma unezinkinga ne emuva aphansi, ugweme lokhu elula.

ingane Pose

Gqwa latissimus dorsi. Thola lakho konke okuhamba ngezine, bese kancane ukudonsa okhalweni emuva, uhlezi ebunzini lakhe phansi. Uma ufuna ukuthola elula kangcono, ungakwazi ukusakaza imilenze yakhe abaningi.

Welulekela imisipha ithole esimweni ukuma

imisipha soleus gqwa ithole. Lokhu esisuka engenziwa ngaphambili noma onqenqemeni isinyathelo. Ngomusa ukushintshanisa iqakala wangaphakathi lowangaphandle yokwelula imisipha umlenze aphansi.

phambi yokuhlukanisa

lumbar gqwa futhi popliteal. Lena elula eziphambili, ngakho uqhubeke ngokucophelela, ikakhulukazi uma unezinkinga ezinqulwini zawo. Qala kusuka isikhundla ngoba enyakazayo ukwenza kube lula.

Ukuthinta izinzwane zakho kusuka isikhundla ehlezi

Gqwa popliteal nezinyane izicubu. Hlala phezu kwamathambo akho ehleli agobe amadolo uma udinga ukwenza njalo. Nge ukwanda eguquguqukayo, ungakwazi ukuqondisa imilenze hhayi kuphela uthinte iminwe, kodwa futhi amboze izinyawo nezandla zakhe.

goba Phambili ngomlenze owodwa

Gqwa imisipha popliteal. Setha emlenzeni owodwa phambili, beka izandla zakho phezu okhalweni lwakho, bese uqala ukuba bencike phambili, uma kudingeka, uyokwenza ngokubavusa eguqa Umlenze wesibili ngesikhathi edolweni.

ezimfushane ezijulile

imisipha gluteal ezigqanyisiwe. Lokhu ukuhamba kuthinta ngokuphelele zonke izindawo emzimbeni wakho. Uma unezinkinga amadolo, akukuhle ukuba benze lo msebenzi. Uma ungakwazi ukugcina flat unyawo phansi, kuqala wayekwenza ngoba squats ezivamile.

Behleli polupoza ijuba bobukhosi

buttock egqanyisiwe. Thatha awulutho, bese qinisa emlenzeni owodwa esifubeni, turning ethangeni ngaphakathi, ngenkathi sigcina emuva flat.

Welulekela imisipha ithole bemi odongeni

soleus gqwa futhi gastrocnemius kwemisipha. Thatha isikhundla lunge, umlenze ezingemuva kufanele kancane Kwatholakala. Kancane aphansi isithende emuva phansi.

flexion Lateral odongeni

Gqwa obliques zangaphandle. Gcina emuva zakho ziqonde futhi kancane Shelelisela okhalweni lwakho, kuse ecaleni. Gwema lokhu elula uma unezinkinga ngemuva aphansi.

Zungezisa lisalele

buttock Okuvelele futhi obliques zangaphandle. Lena elula enkulu kulabo ubuhlungu sciatic. Lala ngomhlane futhi kancane ukuhambisa emlenzeni owodwa phezu umzimba wakho, ukuvula ngokuphelele.

Emithambekeni ohlangothini Vaulting

Gqwa obliques bangaphandle lats. Qondisa emuva yakho bese kancane ukuhambisa okhalweni lwakho kwelinye direction, ngesikhathi esifanayo ulondoloze isimo yokuma emahlombe. Gwema lokhu elula uma unezinkinga ngemuva aphansi.

unxantathu Pose

Gqwa obliques zangaphandle. Sabalalisa imilenze ububanzi, omunye wabo kumele imiswe kuze phambili, 90 degrees emzimbeni wakho. Bend phezu futhi ayithinte phambili ngezinyawo, siphakamise nezinye ingalo phezulu.

Welulekela odongeni esifubeni

Make imisipha pectoral. Bema odongeni, ophakamisa isandla sakhe. Kancane Ngiyashiya odongeni, kodwa ukushiya isandla sakho kuye - ukuze ukwazi yokwelula imisipha esifubeni. Uma uzizwa elula e kwehlombe lakho, kudingeka uphumule imizamo.

Welulekela esifubeni ngosizo

thoracic gqwa futhi lats. Lala phansi, welulele izingalo, ngaleso sizatfu kufanele ubambe umlingani wakho. Lapho ethi sigobe, uyozizwa elula ku pectoral kanye amaphiko imisipha.

Behleli polupoza ijuba

Gqwa imisipha tibialis anterior. Hlala imilenze welulela phambili. Qala ngesandla esisodwa ngemuva futhi umlenze omunye komunye, Abalingisi kakhulu qinisa ke esandleni sakhe.

Recumbency Ukujikeleza ehlombe

subscapularis angawodwa. Lala phansi, ukudonsa ngengalo ohlangothini, eguqa ke endololwaneni i-engela 90 degrees. Kancane ukwehlisa ingalo elingaphandle isandla phansi.

inja ukuma odongeni

Make imisipha pectoral futhi lats. Yima phambi kodonga futhi goba kuso, ningathinti kuze izingalo zakhe eyeluliweyo. Khona-ke ikhululeke phansi, uhlezi izandla phezu kodonga.

Welulekela esifubeni ngosizo

webele emakiwe. Amanga ebusweni phansi phansi, welulele izingalo phambili. umlingani wakho kufanele ukudonsa izandla zakho emuva ukuze esifubeni sakho elingenhla phansi.