I cleaner esiswini (Ukulethwa): incazelo amasu, ikakhulukazi

Ngokushesha ehlobo, futhi abantu abaningi ngokushesha ukuze uqale sokulungiselela lolwandle isizini, esilotshwe amakilabhu impilo noma zama qinisa isisu ekhaya. Nokho, abasebenza ezindaweni inkinga, abaningi babhekana indida elandelayo. I inzima ukwenzeka ukuba nokhalo oluncane. Kukholakala ukuthi ukuze sithuthukise ezakheke kuyadingeka kukhulunywa ngalo mshini. Kodwa umkhuba, izinto sehluke ngempela: kulapho umzimba sokuba imisipha besisu, umqondo kancane. Lokhu kungenxa yokuthi amahwahwa kancane kancane siguqulelwa umsipha noma ngaphansi ungqimba kwakhiwa corset kwemisipha. A esiswini ngakho kuphi futhi akusho bahambe. Yini angayenza kulesi simo? umsizi Ethembekile Kuzoba umsebenzi elula - cleaner esiswini. Izimpendulo ngaye ukunikeza abadlali kanye nayizimfundamakhwela. Ukuzivocavoca kubasizile nabo ukubhekana kangcono nale nkinga.

Kungani uphumelela?

Lapho umsebenzi egcwele le abdominis transversus. Lowo ophethe izibilini endaweni. Ngokuvamile kubangele nokuwohloka sesisu ithoni yayo ongaphakeme. Kwezemidlalo umthwalo oyinhloko ewela imisipha etshekile nangaphandle. Kusukela overtraining beqala Bouguereau. Ngenxa yalokho, esiswini iyeke hang, kodwa namanje silandela imithetho out phambili.

Lokhu kwenza umsebenzi imisipha kuyinto esiphambanweni. Bodybuilders abathanda ukwenza a cleaner esiswini. Ukuzivocavoca kuwukhulula kusuka bulging "isixha izinzwa". Kuyasiza ukudweba okhalweni.

Indlela ushanela esiswini. iseluleko kwangaphambilini

1. Ukuphikelela - isihluthulelo sempumelelo. Ukuzivocavoca "I cleaner esiswini" ukuze kwenziwe njalo. Ukuze uthole ukuba nokhalo oluncane, uzodinga cishe inyanga umsebenzi unomphela.
2. Uma uthi nhlá kubonakala umsebenzi silula, kodwa bambalwa abantu ongenza kahle izikhathi zakhe 1. Ungalahli ithemba uma into akusebenzi.
3. Umphumela incike ukuhambisana imishini umsebenzi kuzo zonke izigaba.
4. Okwamanje kukhona izindlela eziningana ukuqaliswa. Kufanele siqale naleso esibonakala enembile kakhulu futhi elula. Njengoba asebenzelana ngayo izindlela ukunyakaza, ungakwazi udlulele ongakhetha more xaka.

A inqubo lula

Wabasaqalayo, inikelwa inketho okungabizi kakhulu.

I. n:. Elele ngomhlane imilenze insaliwe. Arms enwetshiwe kanye umzimba.

1. yonke emoyeni axoshwe emaphashini, kodwa hhayi kakhulu, kodwa kancane kancane, isinyathelo ngesinyathelo.

2. Khona-ke, esiswini is kubuyiswe njengoba ejulile ngangokunokwenzeka futhi agcinwe kule isikhundla amasekhondi mayelana 15-20. Kancane kancane, ungakwazi ukwandisa isikhathi ukubambezeleka. Esiswini akufanele ukuhambisa.

3. Gedlisa esiswini ukuphefumula.

kancane nzima

Lapho isimiso sicacile futhi ungakwenza kanjani cleaner isisu esimweni ezithandwa eyaziwa, ungazama ukwenza ukuma umsebenzi.

I. n:. Nokuma, izinyawo ehlombe ububanzi ngaphandle.

1. On the exhale, ukuguqa yakho, umzimba kancane phambili wakhonza njengephayona lapho ugibele roller skates. Palm kuwa on hip.

2. Lapho amaphaphu akunalutho, esiswini is kubuyiswe futhi ikhiyiwe kulesi sikhundla. Kulokhu-ke ikhanda esitshekile phansi kancane, kodwa amehlo abheke phambili, emuva ngqo.

3. Libalani kulesi sikhundla amasekhondi mayelana 15-20.

4. Nethezeka esiswini, ukuphefumula umoya.

Ngokufanayo, umuntu ongenza umzimba usesimweni ehlezi noma okuhamba ngezine.

Breathing Technique "flex umzimba"

ukuphefumula Proper - kwenye yezingxenye ezibaluleke kakhulu impumelelo, lapho a cleaner esiswini. Ukuzivocavoca kahle kuhlanganiswe inqubo "flex umzimba." Umoya kwenziwa kanje:

1. Okokuqala, ukukhanya ushwele ngokuphelele emoyeni.
2. Ezisanda kufayela kusetshenziswa ugqozi abukhali ngokusebenzisa ekhaleni.
3. Khona-ke kukhona exhale egcwele, enemikhuba ezinomsindo ngomlomo. Zonke emoyeni ngesikhathi esifanayo njengoba exoshwa emaphashini.
4. Esiswini is kubuyiswe futhi iqinile ngezansi izimbambo.
5. Ngemva kwemizuzwana engu-20, ukuba wehlise umoya nomoya.
6. Buyisela okumelwe uphefumule futhi ukhulume ukuphinda umsebenzi.

Le ndlela yenza kungenzeka amaphaphu ahlanzekile. Iphinde inikwe amandla futhi saveza umgudu wokuphefumula.

I cleaner esiswini. Ukuzivocavoca for the "isihambile", le ndlela ephelele

I.p:. Elele ngomhlane imilenze insaliwe. Arms enwetshiwe kanye umzimba.

1. exhale. Khanyisa kumele kube ngokuphelele mahhala umoya.

2. udonse esiswini. Ukubeka imisipha kulesi sikhundla amasekhondi angu-15.

3. umoya kancane, kulandelwa voltage kwemisipha besisu. Ngesikhathi esifanayo sidinga ukuqhubeka zihileleka ke. Uma kungekho emoyeni, bese okokuqala kungenzeka ukwenza umoya omncane.

4. Ukuphumula futhi ephefumula nokuvuselelwa. Ukuhogela noma exhaling (kuye ngokuthi indlela isinyathelo odlule wawenziwa). Nokho, ukuvivinya umzimba akuyona into phezu okwamanje.

5. exhale, ukudweba esiswini.

6. Amandla azo zonke izicubu besisu futhi besisu ukusunduza. Kulesi wayeka ukuphefumula.

7. donsa, ukuphumula yokutakula.

Imigomo ukuqeqeshwa

• Ukuze umsebenzi kwaba ephumelela kunazo, kutuswa ekuseni noma kusihlwa, noma kangcono izikhathi 2 ngosuku. Ngakho postprandial kufanele ulinde okungenani amahora angu ezimbili.
• Okokuqala kuyoba okwanele imizuzu 10-15 komunye indlela. Kancane kancane, lesi sikhathi zingancishiswa nengxenye.
• Isibalo ezinikezwa kunqunywa ngamunye. Izinga kahle umthwalo kungachazwa kanje: isikhathi ukuyeka okwamanje lapho kuba nzima ukuphefumula.

izinzuzo ukuzivocavoca

I cleaner esiswini ngeke kuphela ekhiphela up imisipha besisu, ukwandisa ubungqabavu kanye nokukhuthazela kwabo, futhi kunezinzuzo zempilo. Ngenxa ngokuhoxa unomphela massaged izitho zangaphakathi, ipheshana wokugaya ukudla, kanjalo ngcono ukusebenza kwabo. Futhi iqinisa imisipha emuva, kuthuthukisa indlela omi ngayo.

Izimo

Kuyasiza kakhulu ushanela njalo esiswini. Nokho, Ukuzivocavoca, kungaba kwezinye izimo uvinjelwe. Izimo Main:

• isilonda esiswini kanye isilonda duodenal. Ngoba noma yisiphi yezifo pheshana emathunjini - ngokuqapha.
• izifo yamaphaphu.
• Izinkinga yisimiso senhliziyo nemithambo yegazi.
• Abesifazane zinsuku zokugcina ezibucayi.
• Isikhathi sokukhulelwa.

Qinisa isisu ekhaya ilula. Into esemqoka - ukuze uthole ukubandakanya ngokwabo.