Izindaba zakho kuyoba ekahle ngenyanga: umzimba ngempumelelo

Kungakhathaliseki ukuthi wena uya eholidini, waya ngaselwandle noma nightclub nabangani, ngezinye izikhathi ufuna ukukhombisa kancane umzimba wakhe emhlabeni. Nakuba akhishwa up cindezela akuyona imfanelo esiyisibopho egqoke isudi ukugeza noma ngesihloko imfashini, akukho lutho olungalungile ukuze ngizigcine ngiwumqemane futhi ngcono impilo yakho futhi ukubukeka kwakho ngaphambi uzibonise ababazungezile.

Isici esibaluleke kakhulu emsebenzini imisipha besisu - kuyinto kuvisisa indlela ukuze afinyelele kubo. Futhi lemizamo ukufinyelela imisipha besisu futhi kuyoba izinyathelo zakho kuqala endleleni eya empumelelweni. Nazi umzimba eziyisishiyagalombili eyokusiza uqale okuguqula ABS wakho ngezinsuku ezingamashumi amathathu.

Welulekela imilenze yomibili

Inhlanganisela ukuphefumula nomzimba nge ukunyakaza ekhethekile - kuyisihluthulelo umsebenzi endaweni yabezindaba. Hlala phezu uhlaka ukugoba imilenze yakho ukuze izinyawo zakho ezazingaphansi kwawo ngamadolo. Nweba umlenze kwakho kuze, zifana kuya esisuka ingalo kwesokunxele phambili ezindaweni eziphakeme ehlombe. Khona-ke yenzani ngoba umlenze kwesokunxele kanye nasengalweni okufanayo. Cabanga ngokuthi unabantwana ku inkaba yakho ithebula ibhola ping-pong. Inhale ngokusebenzisa ikhala bese ngokusebenzisa emoyeni permeable ibhola, exhale nezamanje njengoba ibhola kunciphisa ngosayizi. Phakamisa okhalweni, ukwenza kanjalo ukuthi izimbambo yakho nezinqulu inesifiso endaweni lapho ibhola. Yileyo ndlela uxhumano ibangelwa ukuphefumula nomzimba ngosizo umsebenzi, okuyinto iphathelene Pilates. Exhale bese ubamba kulesi sikhundla, ukunwebeka kwemisipha izicubu besisu futhi emuva babanjwa. Donsa, bese exhale sehlise emuva. Phinda izinyathelo (ukwenza amasede amabili ezinikezwa eziyishumi). Lokhu rectus umsebenzi, transverse futhi etshekile imisipha besisu.

lokuhlukana

Ukuwela e Pilates - yindlela enhle ukuqhuba ukuphefumula nomzimba uxhumano. Lala ecansini futhi uphumule emuva yakho, okufanele kuqonde kahle. Ukugoba imilenze yakho, izinyawo kufanele kube ngemuva ngamadolo. Joyina izandla ngemuva ekhanda lakhe, emahlombe kufanele kube ekhululekile kwachitheka izindololwane ezibekwe eceleni. Xhuma nge ibhola ekusebenziseni esidlule. Exhale, siphakamise somzimba, ukugxisha ibhola. Inhale ke exhale futhi aphinde vypryamte unyawo lwesokudla ngenkathi turning umzimba wakho ngakwesokudla, ezama ukuthinta ngendololwane kwedolo. Inhale bese ubuyela ukuqala isikhundla. Khona-ke exhale, ukudonsa umlenze wakho kwesokunxele bese uphendukisa umzimba wakho kwesobunxele. Ingabe omunye indlela ezinikezwa eziyishumi. Njengoba ne umsebenzi odlule, owela ikuvumela ukuba ngokushesha ukusebenza ngqo, transverse futhi etshekile imisipha besisu. Uma wayefisa, ungahlala phansi emilenzeni okuthile ukuthuthukisa lesi sivivinyo.

twist Russian

Uma kuziwa imisipha etshekile, kufanele sinake lesi sivivinyo. Thatha isikhundla ehlezi, phakamisa imilenze yakho kancane phansi ngezandla zakhe eligoqiwe phambi kwakhe futhi siqala ukushintsha umzimba kusuka nangapha, isikhathi ngasinye ngokuthinta phansi futhi ubambe ukumisa amasekhondi amabili. Ingabe ufuna ukwandisa ukushuba umsebenzi? Thatha igobolondo esindayo. Lokhu kuyindlela kumnandi ukusebenza ngesikhathi esifanayo zonke imisipha cindezela yakho. Ngaphezu kwalokho, kuvumela ukuba uqinise imisipha emuva aphansi.

Beats Kaliente

Lokhu kufana i "ibhayisikili" abajwayelekile, kodwa kuyinto isebenze kahle kakhulu emsebenzini ku imisipha besisu. Balala phasi, kokubili izandla baqonde iqakala umlenze owodwa. Khona-ke ukushintshela nezinye emlenzeni ukuphinda umsebenzi amasekhondi amabili, khona-ke thatha ikhefu yesibili eziyishumi.

okhuphukela V emise

Uma ufuna ukusebenza kanyekanye kuzo zonke izicubu besisu, kufanele nakanjani wengeze esimisweni sakho lesi sivivinyo. Kuyinto enhle kakhulu ukuba nomthelela ngempumelelo imisipha rectus abdominis. Lokhu kunzima kakhulu ukubulawa kuka ngamakheshi bendabuko esifubeni, kodwa zonke zihilela imisipha besisu futhi imisipha kwethanga kwangaphakathi futhi quadriceps. Lala ngomhlane ecansini, welulele izingalo, izintende up. Gcina imilenze niqonde futhi niphakamise kubo ngezandla zakhe. Ukungezwani cindezela njengoba izingalo nemilenze ukuhambisa zibheke. esitho Kancane aphansi phansi, bese ukuphinda umsebenzi.

Roll-out

Izivivinyo ephumelela kunazo adingwa yimisipha besisu - yibo eyakhelwe ukuhamba ukumelana kunokukhulekela indalo yayo. Ngakho-ke kufanele sinake lesi sivivinyo esikhundleni amafomu yendabuko oqeda esifubeni. Thola ngamadolo wakho, ubambe isondo ekhethekile Ab Wheel, bese uvuka kubha emadolweni. Qinisa imisipha yakho besisu futhi ukugibela leli sondo kuze kufike ongakwenza ngenkathi sigcina ukungezwani wonke umzimba. Uma welula ngangokunokwenzeka, bamba oguqula bar, bese Roll emuva isikhundla yokuqala.

lath

Uma sikhuluma umzimba ukuthi ochwepheshe ngokuvamile ukweluleka abantu dream ukusebenza imisipha besisu, ekusebenziseni ngempumelelo kakhulu futhi wazonda kakhulu ipulangwe. Liyindawo elula, kodwa efunwa kakhulu emzimbeni wakho. Planck lisebenzisa zonke imisipha emzimbeni wakho isikhathi eside. Zimbili izimfihlo kusetjentiswa ngemphumelelo ibha. Okokuqala, ungakhohlwa ukuphefumula. I kancane, ethule umoya elinganisiwe ukukusiza ukunqanda ingqondo futhi sithuthukise ifomu lakho. Lapho ukuphefumula, qhubeka nzima imisipha besisu. Okwesibili, retractor. Uma wenza ibha, kufanele silwele ukuba aqondise izindololwane zakho eduze kwezinyawo zenu, uma ufuna ukuhlangana, kepha ezihamba isentimitha. Lokhu kuzokuvumela ukuba zimboze ngokugcwele umzimba wakho wonke. Elinye iphuzu elibalulekile: une ukusebenzisa emahlombe akho bese uyaqondisa izindwani ukuze andise ukuzinza.

sikelo

Ukuze usebenze unqamule besisu (imisipha besisu ezijulile), okudingeka ukwenze lokhu. Lezi imisipha ukhiye lapho kuziwa silinganise nokuzinza. Ngaphezu kwalokho, lesi sivivinyo kanti futhi kuhle imisipha ethangeni. Lala mat, Izandla emaceleni kwakhe. Phakamisa izinyawo zakho nokusebenzisa besisu sakho imisipha, imilenze nezinqe, imilenze uqale ukuwela nomunye emoyeni.

Ngaphansi - kangcono

Nakuba umsebenzi imisipha besisu akulula, futhi akuyona into lungafinyeleleki. Ngokuvamile abantu bavame ukuthi yenzeni umzimba besisu yisixakaxaka, unezela izinsimbi ezisindayo kanye nemishini umsebenzi, lapho kukhona ngampela. cindezela yakho ixhumeke ephansi emuva imisipha, futhi uma ungakwazi ukuphatha isisindo esindayo, ungakwazi overstrained emuva kwakhe, okuyoholela nemiphumela ebuhlungu kakhulu. Kungcono ukuqala nge izisekelo, yokufinyelela ukuphelela e ukunyakaza. Uma sikhuluma abasebenza imisipha besisu, kancane futhi kwehlise kuba njalo winner. Futhi, kukhona enye ingxenye ebaluleke kakhulu yobufakazi umsebenzi imisipha besisu - kuba umsoco ofanele. Uma uya zikhandle imisipha cindezela yakho, udinga ukuqhathanisa imizamo nalokho udla, ngoba imisipha besisu kwasekuqaleni awaveli ejimini futhi ekhishini. Buciko zonke izivivinyo echazwe ngenhla, ukugcina ukudla, musa ukusheshe intuthuko, kanye balitadishisise inqubo ukuphefumula kahle, ungathatha ngenyanga ukuze zithole imiphumela Amazing, futhi ngeke usaba babe namahloni yini oyifaka phezulu futhi wonke umuntu angabona sesisu sakho. Ngoba manje uzobe uyaziqhenya ngaye.