Uyakwazi yini ukugcina lokhu ukuma amasekhondi 50? Lokho kusho okuningi ngokuthi impilo yakho

Ingabe ufuna umsebenzi othize ukuthi uzokunika inzuzo enkulu ngokuya impilo? Udinga umsebenzi ephumelela kunazo ukuqeda isisu esikhulu, ukuqinisa nengaphakathi (imisipha besisu futhi wehlise back) futhi sithuthukise ukuma yakho? Uma kunjalo, khona-ke wayibhinca kuyinto ekusebenziseni ekahle kuwe.

Abantu abaningi bacabanga imisipha besisu uma kuziwa ekujuleni kwenhliziyo. Lezi imisipha eqakathekileko, kodwa kukhona abanye abadlala indima ebalulekile ngamandla ekujuleni kwenhliziyo. Okokuqala, kubalulekile imisipha beqolo, izibunu namathanga. Ukwazi lokhu, kufanele azame ukwenza umsebenzi, "strip", futhi uma ungakwazi ukubamba lesi sikhundla amasekhondi okungenani angu-50, khona-ke zithambekele nezinkinga zempilo ezingathí sina.

Uyini ipulangwe?

Ngaphambi kokuba sixoxe ezinye zalezi zinkinga zempilo, ake siqale ukuthola ncamashi yilokhu ipulangwe. Ifomu elifanele kubalulekile ukukhulisa umsebenzi. Ukufunda indlela yokwenza ibha kuzokusiza ngcono nengaphakathi glutes, hamstrings, ukuzimelela, ukuma nomumo jikelele.

Ukuze enze bar, thatha ukugcizelela elele phansi, futhi ukubamba isikhundla ezinjalo. Umzimba wakho has iyahambelana emgceni locondzile. Ukuze wenze lokhu, landela lezi zinyathelo:

1. Gcina izindololwane zakho ngokuqondile ngaphansi emahlombe akho.
2. Beka esihlakaleni kuhambisana izindololwane zakho.
3. Qinisa imisipha yakho besisu, izibunu namathanga (ungakhohlwa ukuphefumula evamile).
4. Gcina efanele ifomu emapheshana. Beginners kufanele kube kahle ngemizuzwana 20-30, kodwa umgomo wakho kufanele kube hhayi ngaphansi kuka imizuzwana 50.
5. Musa bend ikhanda lakho, amahlombe kanye okhalweni.

core engaqinile kuholela ukuma abampofu

ukuma Abampofu - uphawu eliqhakazile core ababuthakathaka. Usufike zonke wazibona abantu ukuma okubi, futhi kukhona izinto eziningi ezingabanga lokhu. Ezinye zazo zifaka ukucindezeleka ekhaya emsebenzini slouching etafuleni, ngisho intshiseko ngokweqile for zobuchwepheshe.

emuva Lower nemisipha besisu ukusisiza ekulinganiseni emgogodleni. Uma imisipha ababuthakathaka, kusenza slouch. Nanka amathiphu ambalwa ukukusiza ngcono ukuma yakho:

• Landela ibha nsuku zonke.
• Yima uqonde.
• Phakamisa ikhanda lakho phansi.
• Bamba ifoni nehlo.
• Gqoka ibhande, oluqinisa emuva.

Ubuhlungu aphansi okhalweni sici core ababuthakathaka

A uqinisekile uphawu ngobuthakathaka core - iqolo. Ugobile yomgogodla lumbar zibulale ikhenela. Ubuhlungu elisezansi ngemuva ingenye izinkinga zezempilo ezivamile.

Ukwehluleka ukuthuthukisa core kungaholela izinkinga zempilo ezingathí sina. Nanka amathiphu ambalwa kuzosiza ukuqinisa nengaphakathi futhi wehlise back:

• umzimba (isb, umzimba we okhalweni sinjalo ashukumisayo);
• ukuma ngcono;
• isikhundla elikhulu ngesikhathi sokulala;
• anda nezimo ngokuphelele;
• futhi, kusobala, ukusebenza wesitimela.

ibhalansi Abampofu - olunye uphawu core ababuthakathaka

Uma imisipha yakho core ababuthakathaka ke ungalindela kanjani ukuba nabo ekulinganiseni umzimba wakho? ibhalansi Kubi akulula ukuchaza. Indlela esifundisa ngayo silinganisele kuyinto umsebenzi sisangulukile, kanye nokunyakaza ehlelekile zezitho ezihlukeneko zomzimba wethu.

Nakhu kukho esheshayo ukuhlola ibhalansi yakho. Landela lezi zinyathelo.

1. Phakamisa umlenze owodwa phambili.
2. Ukulihambisa ohlangothini.
3. Thatha efanayo ngezinyawo emuva.
4. Goba ngamadolo esifanayo i-engela 90 degrees.

Uma ungeyena akwazi ukwenza lezi zinyathelo ezilula, ngoba yephula ibhalansi umzimba wakho, khona-ke kusho ukuthi sekuyisikhathi sokuba letfutfukisa imisipha yakho core.

Ukwehluleka ukudonsa esiswini kuwuphawu core ababuthakathaka

Isibonakaliso ezisobala core ababuthakathaka - kuyinto ukungakwazi ukuqedela umsebenzi ku sokuhoxisa besisu. Uma nawe ukwenza lokhu umsebenzi, kulindeleke ukuthi esiswini ine ukuwela. Wenza lokhu ngokunamathela yokuphefumula zemvelo, imisipha besisu ngokudonsa bebheke yomgogodla, uyibambe. Uma ungakwazi ukwenza lokhu, khona-ke une core ababuthakathaka.

Ukuba buthaka jikelele imisipha yakho core ingaholela ezinkingeni zempilo ezinkulu uma hhayi ukulungiswa. umsebenzi okuqinisekisiwe ezothuthukisa izimo okuxoxwe ngazo kulesi sihloko - kuba ipulangwe. Izinzuzo ukwenza lesi sivivinyo emangalisayo. Ngeke ugcine ngokujabulisa uqinise core wakho, kodwa futhi ngemuva aphansi nomzimba engenhla, wandise amathuba akho ukugwema ukulimala, ukwenza ngcono indlela yekuma yakho futhi ukuqeda belly fat.

Okubaluleke kakhulu, bar kungenziwa noma kuphi. Awudingi ubulungu ejimini, trainer siqu, noma izimpahla zanoma yimuphi. Okudingayo isikhala esincane, ukuze ukwazi kalula ukuqala ukwenza umsebenzi ngisho ekhaya. Njengoba ubona, awunawo izaba ukuze uqhubeke ekuhlehlisweni amakilasi. Uma uqala ukwenza bar, ke sizoba waphawula izinguquko ezithile: nesimo sakho somzimba kuyothuthuka, kanye kwezempilo jikelele.