Kanjani ukwakha imisipha emuva ekhaya

Abantu ababukele impilo emuva, ezahlukene eziveza uyaziqhenya, impumuzo ezikhangayo imisipha kusukela emahlombe kuya okhalweni. Qinisa emuva yakho, unga ekhaya. Lokhu kuzodinga dumbbells abavamile nje. Khetha isisindo sabo ngokuhambisana ukulungiselela kudingekile ngokomzimba umshado.

Kanjani ukwakha imisipha yakho emuva? Sebenzisa isethi umzimba mayelana izikhathi 3 ngesonto. Phakathi namasonto ambalwa wena kuyoluqinisa kakhulu emuva yakho bese uyaqondisa ukuma yakho. Lapho ukwenza ukuzivocavoca ulandele imizwa yakho, uma kukhona noma yisiphi ubuhlungu ngokushesha ukunciphisa umthwalo.

1. Okokuqala, abalale esiswini sakho, ungafaka izandla zakho ngaphansi kwesilevu. On the donsa, siphakamise umzimba phansi, izintende ungalilahli ephansi, izindololwane ukhombe phezulu. On the exhale, yehlisa phansi. Thatha enye ngamakheshi 9. Khona-ke tholani ukuphumula.
2. Kanjani ukwakha imisipha emuva futhi akanayo loin idabukile? Ingabe esisuka umzimba. Thola ngamadolo wakho, izandla ezibekwe phambi kwakhe, iminwe yakhe ndawonye "yokuvala". On the exhale Arch emuva yakho emuva, okwembula vertebra ngamunye. Ngemva ngqo ngomzuzu.
3. Lala ngesisu sakho futhi. On the donsa, phakamisa zombili izingalo ngenhla phansi, umzimba kanye imilenze, exhale, uphonsa phansi. Phinda izikhathi 8. Phinda izivivinyo esisuka-2.
4. Kanjani ukwakha imisipha yakho emuva ngimi? Yenza okulungile umlenze lunge phambili, encike lunikeza isandla kwedolo. Ngo isandla sobunxele ukuthatha dumbbell. Nge okhishwa ngamakhala agobe indololwane kwesokunxele bese ukhombe ngqo, futhi qinisa dumbbell esifubeni. On the donsa qondanisa ingalo yakho ngokuphelele. Yenza okungenani 15 okhuphukela. Phinda umsebenzi ngesandla sakho sokunene.
5. Hlela imilenze phezu ububanzi izinyawo, izandla, aphansi, ubambe dumbbell kuzo. Nge okhishwa ngamakhala goba phambili ngesikhathi emuva uhlala iqonde, izandla ephansi kuya phansi. On the UQONDISE uhogela. Yenza olunye emithambekeni mayelana 12.
6. Gobisa izindololwane zakho yehlisa izandla zakhe nge dumbbells ngaphansi kwekhanda. Nge i bend okhishwa ngamakhala nge iqonde yakho emuva, donsa ku ukubuya. Yenza 15 Nyakazisa.
7. Umzimba for lat. Lie esiswini, imilente, tinyawo at pomoscht silungise kangcono yini fixed (isb, SOFAS), entendeni ukubeka ekhanda. On the donsa, siphakamise umzimba phansi, ungajahi kancane ku isisindo. On okhishwa ngamakhala, makehle emuva esiswini. Yenza okungenani 5-7 okhuphukela.
8. Phendulu emhlane wakho, phakamisa imilenze, ethangeni cupped. Manje Arch aphansi yakho emuva edlule. Rolls ngemuva emuva naphambili imizuzwana okungenani 30.
9. Bonisa sokuba imisipha emuva kuyenziwa ekhaya ngaphandle kokulawulwa nomqeqeshi, ngakho wena ngokwakho kudingeka ubuke isimo sabo siqu. Thatha dumbbell izandla zombili, ezandleni zitholakala eduze ukhalo. On the donsa, phakamisa zombili izingalo phezu kwekhanda lakhe, phezu exhale ubabeke phansi futhi. Yenza 15 ngamakheshi.
10. Hlala phansi, izandla zakhe emhlabeni okhalweni lwakhe. Nge okhishwa ngamakhala phakamisa izibunu lakho phansi, kodwa musa ukuya ibha, bese ugoba tailbone ngaphansi kwakhe, ukuqoqa emuva yakho engezansi. Bamba lesi sikhundla iminithi elingu-1. Nge umoya uhlale. Yenza enye kuyanda.

Kanjani ukwakha imisipha yakho emuva kahle futhi musa uzilimaze? Ngemva kokwenza eziyinkimbinkimbi olungenhla luyadingeka ukuze wenze ngilulekela. Kuyasiza imisipha alulame ngemva kokuzivivinya futhi kususa umuzwa ukuqina kuzo.

1. Hlala ngezandla zakho, lift. Nge okhishwa ngamakhala ukugoba imilenze, emuva lapho ihlala ngqo. Lungisa isikhundla cishe umzuzu. Uma uhogela, siphakamise umzimba. Zelule umqhele phezulu ukuze uqondise emgogodleni.

2. Thola ngamadolo wakho, wabeka izandla zakhe phezu phansi. Inhalation umqhele eqondile coccyx up exhale angene emhumeni ophahleni. Phinda lokhu izikhathi ezingu-8.

3. Sukuma, izandla ngemva kwakhe, susa, sifake wawayisa "ukhiye". Inhale futhi bawaqukule ukudonsa ikhanda, eneka esifubeni sakhe. Bamba isikhundla iminithi elingu-1. Khona-ke exhale ukubuya indawo yokuqala.