Exercises umhlane senyonga hhayi kuphela

Abesifazane abaningi namantombazane ngisho nezindlovu ezincane kakhulu inkanuko baphupha encane sibalo kanye kwesisindo kufika ngokuzikhandla wahlanganyela ukuzivocavoca, behlupha indlela yokudla ehambisana nempilo eziningi, futhi ngezinye izikhathi ngisho shun ukuhlinzwa isikhumba. Futhi omunye izinkinga ezibuhlungu kakhulu kwakuyilabo futhi ugly, ayizidlakela noma ngokungagwegwesi okhalweni egcwele.

Isizathu kungaba hhayi kuphela yamafutha amaningi emzimbeni, kodwa futhi ukuntuleka imisipha ithoni. Konke lokhu akusho enezela ubuhle sibalo. Ngokuvamile, izintokazi bagijime beyongena ukuze bathole enye indlela emangalisayo ukunciphisa umzimba ngendlela amaphilisi noma imikhiqizo yezimonyo, iya Spas futhi ukubhucungwa amakamelo. Kodwa abantu abaningi wazi kahle indlela ukunciphisa umzimba. Ukuzivocavoca kuhlanganiswe indlela enempilo yokudla - ukuthi iyona kuphela impilo nobuhle iresiphi. Ngokuvamile, amantombazane uthanda ukuya ukuqina isikhungo eseduze noma pool, ngoba ngosizo umqeqeshi kuba lula ukufeza imiphumela lubonakale. Nokho, endlini angenza lukhulu, ngokukhethekile, ngokuvamile sifeze umzimba ngenxa hamstrings.

Umthetho wokuqala futhi ebaluleke kakhulu noma iyiphi, kuhlanganise ekhaya ukusebenzisa - kungcono intelligence nokubhala indlela. Okokuqala, kufanele ukuqapha isimo umzimba wayo siqu, ukuphendula yayo futhi impendulo. Akunakwenzeka lisithekile kayikhulu ihora, noma ngena intambo. umsebenzi ngokweqile ungenza umonakalo. Uma kukhona ubuhlungu noma yimuphi ukungakhululeki, ezingahlobene imisipha ukukhathala okunempilo, kudingeka ujike phansi ukushuba nokuqeqeshwa ekhethiwe.

Umthetho yesibili njalo. Noma yimuphi umsebenzi, kuhlanganise umzimba ngenxa hamstrings, ukuba zizikhandle njalo. Ngemva izikhathi ezimbalwa ngesonto kungaba kuphela ukusekela ifomu osuvele ukhona. Futhi ukuqeda bokwenza kufanele bazikhandle futhi abenza nsuku zonke.

Ukuze umzimba for imisipha bazuza, akudingekile ukuba ngikhethe uhlobo lomsebenzi oyinkimbinkimbi kakhulu. Ngokusekelwe umgomo, kufanele sithathe uhamba ezimbalwa nokwenza kwabo. Uma ufuna ukuba ashise fat ngokweqile, udinga zenziwe ngokushesha futhi eziningi izindlela.

Noma yimuphi umzimba umhlane kwethanga noma umlenze sisonke iqala ukuba nomusa. It kuyingxenye esisemqoka yanoma yiluphi uhlelo esisiza umzimba ukujwayela, ukugwema Shake ezingadingekile futhi ukulimala. Kuyadingeka ukuba xova welulele imisipha. Uma kungenjalo sekuqala ukufudumala, isibonelo, kwamathanga kwangaphakathi, ukulimala akunakugwenywa. Ungenza noma yikuphi ukunyakaza elula. Lokhu kungaba egijima noma uhamba endaweni, iyiphi kuzuba, lunges futhi xosha izinyawo zabo. Kodwa ekupheleni ofudumele-up kuyadingeka ukwenza umzimba ngilulekela.

Bonisa umhlane kwethanga - kungcono ukukhahlela izinyawo zabo nokuma, elala phansi noma eguqe. Ukuze umthwalo omkhulu, kungenzeka ukusebenzisa izinsimbi ekhethekile anamekwe izinyawo zabo. umzimba okunjalo like lunges endaweni eyodwa noma lihambisana ukuhamba futhi squats ukusiza ukubeka ukuze wonke amaqembu kwamathanga. Zonke ukunyakaza kufanele kwenziwe yezigaba ezimbili ezintathu okungenani izikhathi 15. Yilokho uzothola hhayi kuphela Umumo eziyengayo, kodwa futhi okhalweni nokunwebeka.