Kanjani ukwenza umsebenzi "twist" phansi

Ukusebenzisa zakudala "ukusonta" phansi - kuyindlela ephumelela kakhulu ukuqeda emphethweni nokuwohloka esiswini futhi aphinde imisipha besisu. Kuyadingeka Nokho, uyinaka kahle indlela yokwenza lo umsebenzi, ikakhulukazi uma unezinkinga ngemuva aphansi noma entanyeni.

kukho yendabuko

Nakuba ukunyakaza eziyinkimbinkimbi awayona inkimbinkimbi, ochwepheshe batusa okumelwe asilandele ngokucophelela lezi zinyathelo ezilandelayo lapho enza umzimba phezu cindezela.

1. Lala ngomhlane, ukuguqa yakho nendawo izinyawo flat on ububanzi ibhande. Kufanele ancike phansi.
2. Beka tandla takho ngemuva ikhanda lakho ukuze izithupha ayesezithendeni izindlebe. Isixwayiso: Ungalubeki ukusonta iminwe yakho ngendlela "yokuvala".
3. Setha izindololwane, ngokulandelana, zibheke futhi kancane phambili.
4. Phakamisa kwesilevu ukuze phakathi kwaso webele kwaba ngamasentimitha ambalwa isikhala.
5. Kancane qinisa imisipha yakho besisu, edonsa esiswini.
6. Khumulani esifubeni engenhla phansi, encike phambili. Kubalulekile ukuthi izindwani kungukuthi ngokuthinta phansi.
7. Bamba i-yesibili eyodwa kulesi sikhundla, ngaleso sikhathi kancane aphansi.

Tricks Trade

Ukusonta phansi - umsebenzi elula, kodwa ekwenzeni lokho, kukhona ezinye umehluko wemisindo nemiqondo yamagama. Njengoba ngokucophelela wabafundisi iziphakamiso ukufaneleka, ngeke aphumelele lokuzivivinya futhi bayakwazi ukugwema ukulimala ezemidlalo.

• Gcina imisipha yakho besisu esishubile. Lokhu, okokuqala, ukusiza ngokushesha sifinyelele imiphumela ebonakalayo ukuqeqeshwa, kanti okwesibili - ukuvimbela uhlobo ngokweqile phezu beqolo.
• Ungadikibali ngasentanyeni yakhe. Bagcine ibanga kokuqala phakathi izindololwane.
• Gobisa esifubeni sakho ngaleli zinga ukuthi pick it up kusukela phansi. Ngamanye amazwi, ukugwema ukunyakaza ngokuzumayo lapho wacosha ekhanda, emqaleni nasemhlane izindwani ehlombe kusuka isikhundla yizikhukhula. Zama ukuncika phambili, njengoba uma eligoqiwe ngesigamu. Cabanga ukuthi ukudansela isiginci sakhe izimbambo ukuba ukhalo, bese exhale at ukuphakama ukusonta, sidindilize; Inhale ngenkathi kubuyela indawo yokuqala, Ngokuqhubeka ukugcina esiswini ingaqiniseki.
• Yenza konke ukunyakaza kancane futhi emakamu. Kwamenywa ezinikezwa kuyoba okwanele.

Reverse Crunch kucindezelwa

1. Lala phansi, beka izandla zakho phezu yesisu sakho uyaziveza kanye umzimba. Kulo mBhalo, entendeni Kumelwe ngilale ngokuphelele phansi.
2. Phakamisa izinyawo zakho. Ungakhetha ukugcina amadolo akho insaliwe i-engela degrees ayisishiyagalolunye, noma yokwelula izinyawo zakho bese uzama ukuqondisa kwabo.
3. Khumulani engxenyeni engezansi esifubeni kusukela phansi, usebenzisa imisipha besisu. Qaphela: kubalulekile ukugwema ukuhlala ucindezelekile phezu izingalo, emuva noma ikhanda. Uma ungeke ukwazi ukukhulisa engxenyeni engezansi yomzimba kuphela ngokusebenzisa cindezela, kusho ukuthi awunaso amandla. Kuyasiza ukuqeqesha abavamile, "classical 'zisonta phansi. Uma uqhubeka ubonisa amandla enganele imisipha besisu, ukuqeqeshwa ngeke kuholele sadlala amandla kanye uhlobo engadingekile kwezinye izingxenye zomzimba.

Inguquko okunye nge fitball

Uma uvakashela njalo ejimini noma baneHholo ibhola Gymnastic kanye nekhono bahlanganyele ikhaya ukuqina, zama esikhundleni reverse ezimazombe nabezindaba ukushintshashintsha ezithakazelisayo umzimba.

1. Hlala phezu umsebenzi ibhola waligingqa chested phansi kancane spin (kusukela emahlombe kuya coccyx) wayelele phezu feetball goba, futhi engxenyeni engenhla umzimba (ikhanda, intamo, amahlombe) ayesezibhebheni ibhola. Amadolo agobile, izinyawo ukuphumula phansi futhi zabekwa ububanzi ibhande.
2. Yenza ukunyakaza eziyisisekelo kusuka okuyinto ehlukile bendabuko phansi. Ingabe umsebenzi kuyodingeka kancane ngokucophelela ngangokunokwenzeka zingaphazamisi imisipha besisu ukuze alondoloze umbono olinganiselayo futhi hhayi yokucwila nge ibhola Gymnastic.

ezihlukahlukene angeziwe

Njenganoma iyiphi umsebenzi eyisisekelo (kuhlanganise push-ups, squats, lunges, bagxume besuka emazwini a amanga stop, emapheshana), ezimazombe kungaba ezihlukahlukene kakhulu. Zama lezi ukuhlukahluka ukucacisa ukucindezeleka ephumelela kunazo kuwe:

• Cross-ukusonta ( "ibhayisikili"). Landela igxathu negxathu ukulayelwa wokuqala, the version zakudala, kodwa esikhundleni lamabutho ngesikhathi esisodwa kokubili emahlombe kusukela phansi, phakamisa ingalo welulele yona uhlangothi (ngakwesokunxele - ngakwesokudla, khona - kwesobunxele). Ezinye elula ukuba afeze lesi sivivinyo endaweni Dynamics uthinte emahlombe kwedolo esihambisanayo (ie, ehlombe kwesokunxele - the lesekudla kanye noHezekeli). Lolu khetho - Amazing kuhle ukuba etshekile imisipha besisu.

• ukusonta Lateral phansi. Manje, uqhubeke ulandela izinkomba kuya enguqulweni yendabuko we umsebenzi, beka zombili izinyawo ohlangothini olulodwa (amadolo zisekhona izimisele ocindezelwe ndawonye). Dabula emahlombe lakho phansi ngesikhathi esifanayo njengenjwayelo. Kusukela esifubeni uzobe kancane baphendukela ohlangothini, uyozizwa amaphaphu e-izinhlangothi. Yenza ama-rep ambalwa ngolunye uhlangothi, bese ushintshele umlenze izikhundla bese uphinda ngakolunye uhlangothi.
• Ukusonta nge wegazi. Yimani niqonde futhi uthathe izandla zombili esinanyathiselwe olwandisa. Donsela phansi, eguqa emuva yakho nemisipha besisu zingaphazamisi.