Indlela ukunciphisa umzimba esiswini futhi ezinhlangothini kanye nokuvivinya umzimba ngendlela

Cishe bonke abesifazane baphathwa amafutha ongama esiswini futhi ezinhlangothini. Kunzima ngempela ukuqeda le nkinga. Kodwa uma kahle kutsha bese ulahla ukungabaza yalokho ezithile usengakwazi izuzwe.

Indlela ukunciphisa umzimba esiswini futhi ezinhlangothini? Ungasebenzisa izindlela ezahlukahlukene. Ukuze kuzuzwe umphumela ethize esimweni samanje, kufanele unake okukhethekile imisipha kwamathanga futhi abdominals. La maqembu kukhona inani ukuzilolonga ezahlukene. Kuwufanele wazi ukuthi impendulo yombuzo kanjani ukuba ulahlekelwe isisindo esiswini futhi ezinhlangothini, kungasiza ngisho ayindilinga. Kodwa kungcono kakhulu ukuba ujike ngokuhlanganyela neminye imicikilisho. Futhi lokhu kufanele kwenziwe okungenani ibe ihora elilodwa ngosuku.

Nazi ezinye izibonelo umzimba lapho amafutha ongama ezinhlangothini futhi isisu uzohlala kuphela amaphupho amabi. Omunye abasizi ngempumelelo kakhulu yokuxazulula le nkinga iyabheda fitball. Ngakho, indlela ukunciphisa umzimba esiswini futhi ezinhlangothini usebenzisa ibhola Gymnastic?

1. Movement of the ukhalo. Kulokhu, it izobandakanya etshekile imisipha besisu nemisipha kwamathanga. Kufanele ahlale phezu imishini ezemidlalo, ukugcina emuva zakho ziqonde. Emahlombe kufanele athathe isinyathelo emuva aphansi. Imilenze akumele zehlukaniswe kusukela phansi. Khona-ke udinga ukuqala ukuthi unikezele fitball usebenzisa kwamathanga emhlabeni. Icala uqobo, kulokhu kufanele ahlale umile.
2. izinyawo ups. Kufanele abalale fitball ohlangothini lwesokudla. Ukuthembela phansi kufanele kube isandla sakho sokunene. Imilenze okufanele kuqonde kahle. Khona-ke kufanele uqale ukuthi siphakamise emlenzeni up. Ukwenza ezinikezwa mayelana eyishumi nesithupha, okufanayo kumelwe waphindwa nomlenze wesokunene.
3. Uyabuka. Kufanele amanga phezu, ngesikhathi esifanayo eguqa imilenze wazigqokisa ibhola. Khona-ke kufanele uqale ukunyakaza fitball emhlabeni.

Ulahlekelwe isisindo esiswini ezinhlangothini kungaba futhi ngaphandle kokusebenzisa amabhola ezikhethekile. Ukuze wenze lokhu, yenza ukuzilolonga ezilandelayo:

1. Nemithambeka. Ukulanda imithwalo, kufanele uqale goba, kuqala kwesokunxele, bese kwesokudla. Ngesikhathi esifanayo, uma usebenzisa i-mafutha kwesobunxele, kumelwe aphakamise isandla sakho sokunene. Futhi okuphambene nalokho.
2. umzimba ukunyakaza. Kuyadingeka ukuba ukuma aqonde, izandla zakhe okhalweni lwakhe noma nje ekuzikhuliseni thina. Khona-ke, ukuze uqale ukunyakaza umzimba bacondze etindzaweni letehlukene. Imilenze ngesikhathi esifanayo kufanele ahlale izimele.
3. Hamba. Kufanele amanga phezu flat, siphakamise imilenze, eguqa ngamadolo ngesikhathi esifanayo, futhi baqala ukwenza ukunyakaza ngendlela ezifana uma ukushova. Izandla ngalesi sikhathi kumele kube ngemuva ekhanda.
4. Ngaphandle kokushintsha isimo sokuqala, njengoba kuchaziwe ngenhla, kubalulekile ukuqala ukwenza okhuphukela, ukufinyelela indololwane ilungelo umlenze ngakwesokunxele. Futhi okuphambene nalokho.

Njengoba ubona, umzimba awukwazi kubhekwe eziyinkimbinkimbi kakhulu, kodwa ukunquma imiphumela zingaholela angabacwasi ngokushesha.

Uma ufuna ukuphendula umbuzo ukuthi ukunciphisa umzimba esiswini futhi ezinhlangothini, kungenzeka iphendukele ekusebenziseni i-yoga.

1. Kuyadingeka ukuba ukuma aqonde, imilenze ukusakaza ububanzi. Unyawo kwesokudla kufanele iqondiswe kude nomzimba i-engela 90 degrees, washiya avulwe owangaphakathi at 45 degrees. Unyawo lwesokudla liyadingeka ukuze agobe amadolo degree angaba ngu-90. Shona futhi jikela ngakwesokudla. Uzodinga ukuba yakhishwa ngaphandle ngesandla. Ukuthatha umoya ezimbalwa, buyela endaweni yokuqala futhi ukwenza okufanayo unyawo lwesobunxele.
2. Nemithambeka. Hlala phansi ngemilenze yakho zihlangene. Bekela eceleni ukuze ngakwesokunene ngangokunokwenzeka. Hip kulokhu kufanele uthinte phansi. Umzimba, kuse ecaleni akufanele sibuze. Phakamisa ingalo yakho kwesokunxele phezulu, ezama yokwelula umzimba. Donsa ibhulashi kuyadingeka ukuze donsa bese exhale voltage ahlanzekile. Kungokufanayo kufanele kwenziwe ke, futhi ngesandla sokunene.

Kuphethe lezi umzimba ezilula, uyokwazi ukuphendula umbuzo kanjani ukuba ulahlekelwe isisindo esiswini futhi ezinhlangothini. Kodwa kubalulekile ukuqaphela ukuthi ukuzidabukela kuleli cala, akusho lutho futhi kungaba kuphela ubuhlungu endleleni eya umgomo wakho.