Izivivinyo kunazo esilula ukuba nokhalo oluncane

Ubani phakathi kwethu akusho dream of a nokhalo okhalweni emide emincane. Ephusheni, futhi siyabona ukuthi labo imibimbi extra zinyamalale, futhi ungakwazi ukugqoka izihloko ovulekile futhi ukubonisa cindezela yakho. Kodwa ukuba nokhalo oluncane - lokhu kumane nje kuyisiqalo. Umzimba for ukuba nokhalo oluncane kusho uqobo abonise ngazo zonke izicubu besisu. Uma uyikha phezulu le esemqoka ye rectus esiswini uyisicaba, okuyinto ihlukaniswe yaba tikwele kuphundla ezicutshini. Ohlangothini ke ngamunye obliques, rectus angasiza ukwenza umzimba Nyakazisa eceleni.

Njengoba imisipha kakhulu ngendlela ezintathu, khona-ke ekhiphela up nabezindaba bese wenze ukuba nokhalo oluncane udinga iqoqo umzimba. Noma yimuphi umsebenzi izenzo noma phansi noma phezulu imisipha rectus. Kukhona ngisho ifomula: uma siphakamise imilenze (amadolo), bese ucindezela inkinobho umsebenzi phansi uma lift umzimba, okusebenza phansi cindezela. A lefanele, ungalibalekeli ABS umzimba for umthwalo isicelo ukunyakaza idayagonali isiqu nasemilenzeni. Ukuze imithwalo evamile kufanele ubhekane katsatfu ngeliviki emaminithi la ezingu-30. Nokho, uma imithwalo enjalo musa asize, khona-ke kufanele senyukela izikhathi 4-5 ngeliviki emaminithi la-45. Kufanele kukhunjulwe ukuthi umzimba for ukuba nokhalo oluncane ngeke kusize ngaphandle ukuzincisha ukudla.

Kuvele Ukubusa ebaluleke: yimuphi umsebenzi ngoba esiswini ukuba senze njengoba exhale. inqolobane Inspiratory umoya emaphashini esiphazamisayo ukusonga kahle esifubeni. Kuyadingeka ukuba ulandele okhalweni. Lapho senza umsebenzi uzizwa iqolo noma ukungaphatheki, kufanele esikhundleni salo omunye efanayo. Uma ngosuku olulandelayo ngemva kwesikole kwakukhona ubuhlungu, khona-ke kuwuphawu kwezinkinga ezingathi sína nalo. Lapha isitimela, ukukuziba lokho ubuhlungu, awukwazi ngempela ukuya kudokotela. Libuye Ukubusa ebaluleke kakhulu. Ngu inani ukuzilolonga: ukuzikhethela umzimba for ezindaweni engenhla nengezansi cindezela futhi ohlangothini (etshekile) kwemisipha. Ingabe ezintathu amasethi 15-20 ezinikezwa. Uma lokhu okuningi ngawe, ukwenza kancane, kodwa okungenani 10 ezinikezwa Awukwazi ukwenza, ngeke noma yiluphi uhlobo lokusetshenziswa.

umzimba ephakanyisiwe ukuba nokhalo oluncane:

Ukusonta (cindezela imisipha engenhla). Sidindilize, ukuguqa nemilenze aphansi walala phezu kwebhentshi izingalo zakhe zihlangene. Kancane aphakamise ikhanda phansi futhi emuva engenhla. Bheka udinga at ophahleni futhi akazange afinyelele entanyeni nasesifubeni, eguqa esifubeni sakho. Ngokuphelele akudingeki uhlale phansi nje phansi njengoba ungakwazi futhi ubuyele isikhundla kokuqala, ukugcina ikhanda lakho phezu isisindo.

twist Ukuhlanekezela (Ab phansi). Lala phansi, izingalo welula kanye isiqu. ngamadolo Bent, haya bese ubamba on isisindo kancane. Qinisa imisipha yakho besisu futhi ukudonsa amadolo akho esifubeni sakho, ephakamisa ukhalo. Izinyawo ngaso sonke isikhathi kufanele ibheke i-engela 90 degrees.

twist Ovundlile (adingwa yimisipha etshekile). Lezi umzimba for emathangeni nesisu ikakhulukazi okuphumelelayo imisipha besisu nezinqulu ezinkulu. Sidindilize, ukuguqa yakho bese ubeka izinyawo zakho phansi, izandla ngemuva ekhanda lakhe. Phakamisa ikhanda lakho futhi emahlombe, yabe isiwela ehlombe kwesokunxele kuya hip kwesokudla. Ngesikhathi Freeze phezulu futhi ukubuya isikhundla yayo yasekuqaleni. Okokuqala enza uchungechunge ezinikezwa kwelinye direction bese omunye, kodwa kungenzeka ukuba enye phakathi ezinikezwa ezahlukene.

Side Kuzonyuka (adingwa yimisipha etshekile). Sidindilize ohlangothini lwakhe, ukuncika izindololwane zakho ingalo izimisele phansi. Enye ingalo sandisiwe kanye umzimba. Kuyadingeka ukukhulisa umzimba njengoba eliphezulu ngangokunokwenzeka ngezithukuthuku imisipha besisu, ngaphandle edonsa yimuphi isandla noma unyawo. Phezulu odinga ubuye ubale ezinhlanu, bese nibuya kancane kuze kube indawo yokuqala.

Kakhulu kahle futhi asize umzimba for ukuba nokhalo oluncane nge ibhola. Namuhla sekunamabandla angaphezu kuka-a umzimba kweshumi futhi izakhiwo lonke, ozokusiza balahle emphethweni engadingeki okhalweni futhi sifinyelele ukuma ekahle esiswini.