Ukolula umhlana: ukuzilolonga esisiseko

umva yethu yenzelwe intshukumo rhoqo, kunye neentsilelo endleleni intlungu ukuqina kwi izihlunu. Wonke umntu, kungakhathaliseki ubudala okanye isini, sinokuzuza ngokwenza umthambo ukuba uzolule emqolo yomqolo, anikwe kweli nqaku.

Iingcebiso jikelele ukuze amkhulule iqolo

Ukolula umhlana kwabasaqalayo kufuna inzaliseko kweemeko ezithile. Yintoni ekufuneka ukuba ucinge:

• lempahla elithi abangayi kuyakukuqhwalelisa intshukumo.
• Le nkqubo kufuneka ibe elula; Akuyomfuneko ukuba bajije umzimba usesimweni esinzima.
• Yonke imisebenzi zenziwa kancinci kwaye uphephe lamba nokwenza squats rhoqo.
• Umphezulu webala kufuneka acoceke yaye inqanaba, kunye indawo enkulu ngokwaneleyo simahla intshukumo.
• isikhundla Hold ingaba kwisekhondi-10 ukuya kwi-30 ukuya ukuthambisa amalungu kunye nezihlunu. Ukolula umhlana yenziwa rhoqo ukusuka isiqabu yokuqala akuyi kwenzeka. Njengomgaqo, iziphumo ezibambekayo kufuneka enze ezintsonkothileyo izihlandlo 5-6.

Ukuba kukho intlungu umva okanye entanyeni kubhetele ukuba adibane nogqirha okanye ingcali ngokwasemzimbeni ukuxoxa ukuba ukwenza iseti ethile olulandelenayo.

Ukolula emqolo yomqolo, nto leyo yenzelwa rhoqo, kunokunceda ugcine izihlunu okukhululekileyo kunye nokuthintela uxinzelelo kuhlolwe phaya emva. Imithambo yomzimba kwabasaqalayo nezakhiwo, kwaye ingenziwa ekhaya okanye emsebenzini, musa ukuchitha kwi ndawo zokwenza umthambo kunye namaqela zempilo.

Isifundo 1: Cat Pose

Nalo msebenzi-eyenziwe kakuhle esisuka umva kunye lomqolo. Kwathathwa style doggy, izandla phambi, neentende phantsi. Iminwe kufuneka zijonge kude umzimba. Kancinci kuthoba intloko phantsi akumisele kummango, zongameleyo umnqonqo, bazolulela.

Ukuba ukwenzakala entanyeni, phambi kokuba enze ukuba uzolule emqolo umnqonqo ubonisa kufuneka uthethe nogqirha wakho malunga nokuba kunokwenzeka ukwenza imithambo ezinjalo. Ukuba kukho intlungu njngesiqhelo kwi entanyeni, kuyimfuneko ukuqinisekisa ukuba i sikhundla esithathwe emzimbeni kumphakamo lo buti, akukho mfuneko sigobe nasesilevini sakhe. Ukongeza, ukuba kukho ubunzima kunye ukuqoqa ye komhlana, kuya kufuneka umntu akuncede. Masenze umntu wabeka isandla sakhe phakathi yabe zamagxa ngelo xesha, njengoko aya kugoba kwalapho.

Isifundo 2: Utshintsho ikati inja

Yenza lo msebenzi kufuneka ukuba sibe ikati ezandleni kunye ngamadolo kunye ngomqolo ajikelezayo, izandla ezibekwe emgangathweni, ulwalathiso neminwe - kude umzimba. Ngokuthe chu elungelelaniswe umva, yaza yabonisa ngqo phezulu, oneminyaka imizuzwana emihlanu kwaye ibandakanyeka ikati Pose kwakhona. Ngaloo bhetye amandla kwempixano kwezihlunu, iintlungu ibe lula, yaye bhetyebhetye inyuswe.

Isifundo 3: "Crocodile"

Ukuze wenze oku pose, kufuneka uthathe indawo engqengqe esiswini sakhe. Ukugoba iingalo zakho, wabeka izandla zakhe phezu phantsi kumphakamo emakhwapheni. Emva egxile phezu kwesifuba umzimba kunye ukuziqinisa wayo.

Pose "ingwenya" sifanelekile kakuhle abo benza kwijiminastiki zemiphunga. Ngoncedo lwe umkhwa onjalo inciphise ixhala ngaphandle ekusoluleni ngasemva.

Imithambo 4. "Hero"

Kufuneka uhlale phantsi, ukuze imilenze zazizimisele emadolweni kunye namathole, iinyawo zenu ziya kuba emacaleni kunye kweentende zeenyawo zijonge phezulu. Iinzwane yayichukumisa umzimba okanye zisondelelene. Izandla phezu kwamadolo. Ukumelana ubuninzi bexesha. Kulo sikhundla, ungenza ukubukela umabonakude okanye ukudibanisa ishishini kunye ukuzonwabisa. Kwinkqubo yokuya kwi esisuka esinqeni, waphakamisa umlenze nokudinwa emva kosuku ephithizelayo.

Ukolula ukuba umva. iindlela Universal

Kukho iqela lemisebenzi ebonisiweyo ukuba wonke umntu ngaphandle kokukhetha. Uyakwazi ukwenza ukuba okudambisa ekhathala kunye neentlungu umva. Kwaye ukuze kugcinwe ithowuni xa iyonke, baluncedo kakhulu kubantu bazo zonke ubudala ..

Imithambo 1. Twist usebenzisa esinqeni

Le abize ijikelezisa isiqingatha umzimba esezantsi kwelinye icala wesiqingatha ongentla umzimba, ndisolulela nokuvisisanisa ephakeme. Ukulala ngasemva, Guqani ekhohlo egobile phezulu kwaye safudukela kwicala lasekunene. Izandla balele tyaba, andifuni phezulu ukusuka emgangathweni, intloko yakhe ifuna phezulu, okanye icala ukuba ngengxabano engcono. Ngoko ke umzimba kancinci ejijekileyo ephambana kunye nokubambezeleka lemizuzwana-10. Kwizihlunu zesisu kunzima ukuxhasa ngasemva.

Isifundo 2: Ukusebenzisa njengebhola qethe

Igxininisa esisu kunye isinqe kwi ibhola sverhutakim ngendlela akazange uxinezeleke engafanelekanga. Izandla ngasemva intloko, intloko uza kuncothulwa, ngokwenjenjalo kuka lomqolo Wazolulela umntla. Ibhola inika inkxaso eyongezelelweyo kwaye inceda umnqonqo ukugoba ngokwendalo.

Isifundo 3: Ukolula emva sakujika

imithambo abanjalo kuphela kunceda lokuphumla ngasemva, kodwa hip. indawo lisalele, imilenze kunye, amadolo banduluka ukuya isinqe waba nkqo emhlabeni okuhambisana umzantsi womlenze, izandla emacaleni enu. Kwi-engile degrees 90, unako zitsale ngamadolo yakho esifubeni sakho ukuba uzolule ngaphezulu. Unga kwakhona zithambekele unyawo ukuya ekunene, emva koko uye kwicala lasekhohlo, ngexesha ugcina indawo - emathangeni icinezelwe phantsi.

Imithambo 4. Twist Spinal

Ndandihleli phantsi, imilenze waphuma phambili. Ngokuvula nakumphezulu umntla komzimba esinqeni macala omabini, ukususela emva kwakhe. Uyakwazi ukwenza kruthu umlenze kwi edolweni lomnye, yaye, yokuphumla ingqiniba yakhe edolweni, jikeleza umntla. Yima kule ndawo imizuzwana amabini uphinde kumacala omabini. Ukuba ekusoluleni kusiwa ukuya ngasekhohlo, kufuneka uzame ukukhangela kwigxalaba yakho yasekhohlo.

Imithambo 5. iikona eliphezulu

Ngokwenza loo ukuzolula, abandakanye izihlunu yendawo eliphezulu umva. Ukuphefumla kufuneka ibe nzulu. Iintshukumo lwenziwa ngesingqi, kodwa ngaphandle kungxama.

Imithambo 6. Pose "Shicilela"

Kuba ukuzilolonga elilandelayo ufuna bhetyebhetye elungileyo, phambi enomqolo kubhetele ukuba ihlehlise. Noko ke, abo zikwimeko elungileyo, kuya kwenziwa ukuba uzolule kumazantsi ngasemva, lo gama ekomelezeni imisipha esiswini.

Hlala phantsi, amadolo zigobile. Kancinci phakamisa imilenze bent de akayi kuba phantse nkqo emhlabeni kunye imilenze ephantsi akhombe ngaphandle isinqe. Imilenze zibanjwa kunye, ukushiya isithuba phakathi lesiquluba kunye yifemur.

Emva koko ezi ziyenza kumngxuma phakathi emathangeni, kufuneka siqoshelise phantsi amathole sifikelele ndibambelela kuwe ngeenxa zonke neqatha.

Le ndawo luhlala imizuzwana ubuncinane-20 endaweni yezempilo obutofotofo.

Ukususela emva emsebenzini

Xa umsebenzi ungenzi nto, xa kufuneka uhlale imini yonke kwi computer, okanye nje etafileni, unesifo kwalapho kakhulu. Xa ngokuhlwa, umntu uziva intlungu onochuku kunye ubunzima kulo lonke emqolo umnqonqo wesibeleko. Ukuze uphephe oku, ngamanye amaxesha kufuneka prodelyvat imisebenzi elula ngqo emsebenzini.

Imithambo 1. twist omdala

Kushushu, hayi liphuma esihlalweni sakhe. Wenza ehleli kwi-engile 90 kunye back ngqo. Ukuvelisa ithuba olucothayo lo buti kumacala omabini, kufuneka ulandele xa kukho imimoya emacaleni. Xa cornering, zibandakanya isisu, emva namagxa, bonke kwicala elinye. Emva kokuba umzimba ezijijekileyo ukuze icala elinye, misa imizuzwana 15-20, uthabathe indawo ukuqala kanye ungaguqukeli kwelinye indlela.

Ngaphandle ukuba banenzondelelo yempambano! Akuyomfuneko ukuba ukujija ngokukhawuleza kakhulu okanye basongele kude. Ukuzinzisa le twist, uyakwazi ukubeka ngesandla esinye edolweni icala kwaye ngobunono ukutyhala kude kuyo. Xa skrola umzimba kwisandla sasekhohlo kufuneka esesiphelweni olungaphandle idolo ekhohlo.

Ivula ekhohlo Xa kufuneka uzame ukukhangela egxalabeni lasekhohlo, kwaye vice versa. Unako ukunceda yena ngezandla zakhe, qhiwu ecaleni kwakhe esitulweni (ukuba zikhona).

Imithambo 2. Skrola amalungu zamagxa

Oku kungenziwa ngexesha esitratweni, umzi, emotweni okanye imvula. Iveliswe ebonakalayo amagxa umva amaxesha 10-15. Emva kokuphumla, kwaphindwa kwicala elahlukileyo.

Iyaphindwa ubuncinane izihlandlo ezihlanu kumacala omabini. Ngelo xesha linye emehlweni ithe ngqo phambili, akukho mfuneko zizame yakho izihlunu entanyeni.

Isifundo 3. obnimashki

Izandla zozibini, babambelela umzimba kwindawo esifubeni. Xa "ngokundanga" kufuneka zithathe imizuzwana ubuncinane ezilishumi, uphefumlela ngaphakathi kunye nokukhupha ukunciphisa uvalo emzimbeni.

Imithambo 4. igudla iinyawo

Iveliswe "ukwanga imilenze." It kneads ngasemva, intamo kunye namagxa. Ehleli phezu elunxwemeni kwisitulo (ngaphandle namavili), iinyawo phantsi. Wenziwe ezinyaweni kwamathambeka ukuze esifubeni echukumisa shins. Makhe hang izandla zenu phantsi, ngokungathi bafile. Emva koko, waziva ekhululekile, beka iingalo zakho ngeenxa imilenze, sicacelwe ingalo icala zengalo okanye ingqiniba. It alondolozwa ukuze imizuzwana eli-10 kwaye kuphindwa ubuncinane kabini.

Isifundo 5. slope

Xa umthambo ukwenza amathambeka inxalenye enkulu kasikrobana kuthetha okungakumbi ngasemva. Umnqonqo yonke bulukwe entanyeni ukuya tailbone. Ayeguqa ngamadolo, ngaphandle ayeguqa ngamadolo, kufuneka ukufikelela, kangangoko kunokwenzeka, ukuba iinzwane. Enye indlela - kunye imilenze baphikele ukuyichukumisa nangomnwe lo esandleni omnye kancinane onokolula amadolo akho, ukugcina izandla.

Kufuneka bakwazi imizuzwana elishumi wenze intshukumo izihlandlo ezihlanu.

6. Sebenzisa Ukolula yengalo negxalaba

Ngaphandle ngokuvuka esihlalweni sakhe, ithatha isandla malunga yaye bafudukela kwelinye icala lomzimba. Kufuneka ukuzama isandla sakhe ngaxeshanye cofa kangangoko kufutshane kangangoko umzimba uzive akhululeke. Qhubeka yade imizuzwana 10-15. La macala mabini izihlandlo ezihlanu.

7. Umthambo amantla omhlana

Ehleli nje emva ngqo, qhelisa izandla zakho ngaxeshanye. Vala izandla zam Wazolulela phambili umganyana ukuba ufuna ukwenza sitsibe emanzini, intloko kunye emqaleni efanayo ixesha khaphu-. Yima indawo imizuzwana mathathu. Ukubuyela umzimba ukuya kwisikhundla ekuhlaleni ngezandla zabo phezu emacaleni, phinda kahlanu.

8. Sebenzisa ekuchopheni

Lungisa zihleli-ups ukwenza inkqubo dystrophy eyomeleleyo. Ukuze wenze oku, ubeke iinyawo zakho zamagxa-ububanzi ngaphandle, ushinte wakho kwaye kwi-engile 90 agobe amadolo zakho.

Indlela ukwenza imithambo ukuze wevila

Kuba abo abafuni zizame ingakumbi, kukho abancedisi ezininzi kunye nezincedisi.

Kuyi ukuba uzolule umhlana ibonelela yokuphumla kunye isiqabu iintlungu kwi izihlunu umva kunye nentamo. yokusungulwa anceda ukubuyisela ukuma elichanekileyo, ukumila yomqolo, okudambisa ukudinwa. corsets Special uyakwazi ukugcina emva ukuma physiologically echanekileyo ndirhoxise umthwalo ngaphandle kokuvumela wakhothama.

Simulators zilula, indawo kunye nokugcinwa kakuhle kuba akukho Izimo. Isifundo kuthatha imizuzu emihlanu ukuya kwelishumi ngosuku, kunye nokusetyenziswa rhoqo a corset baqeqeshwe kakuhle dystrophy yomqolo, kwandisa bhetyebhetye nokuphelisa uxinezeleko.