Umthambo "ndezela" kwi kumaphephandaba ndisolulela: indlela yokusebenza. Uqheliso for imisipha esiswini

Jonga okulungileyo - injongo nje abafazi kuphela kodwa abantu. umzimba ukuze amantombazana namakhwenkwe zahlukile enye kwenye, kuba iinjongo zahlukile - umntu efuna ukunciphisa umzimba, ngoxa abanye bafumane ubunzima. Kodwa ukubonisa "Tuck" unako kwaye kufuneka enze nobudala. impela yayo ezithathwa nje jikelele.

Umthambo "Tuck": Lead ubuchule

Olu Ingxenye uqeqesho - indlela enkulu kuphuhliso kwezihlunu. Applied exercise "anda" kwi-ndaba, bazolulela. Algorithm uphumezo luxhomekeke kwinjongo ezabelwe yona. Emva kokuba yonke imisebenzi esiswini swi ukuncipha.

Kubalulekile ukulandela ulandelelwano:

1. Balale phantsi. Press ngokuqinileyo ubuyele kuye. Izandla kume emva intloko yakhe. Kufuneka ngqo, ngokunjalo emilenzeni. Qiniseka ukuba ukwanga esinqeni phantsi.
2. Thatha umoya.
3. Kwi siphefumla, phakamisa ngqo zombini imilenze kunye nomzimba. Zama ukugcina entendeni lwakho wachukumisa iinzwane zam.
4. Bamba imizuzwana embalwa kule ndawo.
5. Ngobunono thatha umoya kwindawo ephumayo. Kodwa ukwenza alithe de kube sekupheleni imilenze neengalo, ngasemva kufuneka sisiwe kwelona nani, kwaye ucinezele ukwimeko uxinzeleko.
6. Uphinde amaxesha amaninzi.

"Tuck" esolulela

Lo msebenzi lwenziwa hayi kuphela kuphuhliso izihlunu esiswini. It is a unikezelo ekwahlulweni phambili. Ngoko ke, lo msebenzi "Tuck" Ukolula isicelo umthambo, yogis kunye nabanye abantu imithambo.

Injongo yakhe - ukuba kuqulunqwe imisipha. Nakuba kunjalo, ukongeza kumsebenzi wakhe izihlunu ngaphezulu umva kunye ngeempundu.

Indawo yokuqala: ehleli phantsi. Imilenze kudluliselwa phambili. Amadolo khangela phezulu. Iinyawo acofiweyo kunye. emva ngqo kunye namagxa zikhululekile ukuba netshiki.

Amanyathelo ekusebenziseni:

• Okokuqala kufuneka yokulungisa umva yakho. Ukususela indawo yokuqala, zama kangangoko kunokwenzeka ukuba olule phezu kwentloko. Ngelo esifubeni efanayo yaye bend esinqeni kancinci phambili. Ngobunono ezingalweni zakhe, ephakamisa. Zama ukuba aqondise isithende phambili kunye tailbone up.
• Ngokuthe chu kugoba, kodwa noko kunjalo musa ukuya ngokupheleleyo. Ugoba ukuze esiswini elele ethangeni, ngelixa esifubeni hayi ngaphantsi. Flex kwesinqe. Beka isisu kunye ngongoma emazantsi ayo. Bamba imizuzwana embalwa kule ndawo. Makhe umzimba bakuqhele. Izandla kufuneka ulale phantsi ngamadolo akhe. Kodwa musa ubunzima yaye babezama ngokwakho phantsi.

Ngokuqinisekileyo, zonke ngoku ufuna ukufikelela incum ngamadolo akhe, wabhinqa iingalo zakhe ngeenxa iinyawo avuyisane wena phezu uloyiso encinane. Ke, njengoko kusenokwenzeka ukuba elithekelelwayo, oku akuyomfuneko ukwenza. Kuba oko kwenziwa enye umthambo - phezu ukuqoqa emhlane. Kwakhona luncedo, kodwa okwangoku sijongene ithagethi kumva elula ethangeni.

Kuba "nezibaya" ithambeka kwenziwa batsale umnqonqo, kunokuba ngokusondeza. Injongo - ukubeka esifubeni emva ngamadolo, kungekhona kubo. Oko kukuthi, kufuneka sikhangele phambili. Ekuhambeni kwexesha, ngamnye ifunyenwe. Kukho uhlobo joke: aninako Wabaphelisa esifubeni de awukwazi ilume ngenxa nakubhontsi.

Zama kufuneka uwukhuphe kuwe baya enyelisa. Elona nani liphezulu kophindo - 10. lokuqala utsalo lokugqibela siphefumla, ukuba kukho imikhosi phambili, yaye emva koko ngokucothayo ngaphandle isikhundla.

Kufuneka ukuba azame ukwenza ezinye iintlobo "nezibaya" kwi Amazing mnye.

ongakhetha umzimba

Kuxhomekeka kwinqanaba zoqeqesho, umntu owenza iinketho exercise ezikhoyo kuye. Kukho iintlobo ezininzi ubunzima "nezibaya":

• Dynamic. Olu hlobo obubalaseleyo lihlabe izihlunu. Thatha indawo yokuqala. Tsala phezulu intloko. Phakamisani izandla zenu, uze uyibeke phezu esinqeni sakhe. Ngoku yenza kwithambeka ngcembe, ilahla isisu ngemilenze. Ukuze uqale, yenza kwithambeka okungephi. nzulu ngcembe nokuvuka endaweni yaso yesiqhelo. Yenza amaxesha amathathu ukushushubeza izihlunu.
• Uqhagamshelwano. Okutshiwo original: umzimba, Ukufudumala kwi esinqeni. Imilenze baphikele ngexesha elifanayo. Izandla ebambelele ukuya elunyaweni. Ngoku kancinci ukuqondisa imilenze. Yenza kancinci ukuze ukwazi ukufumana ingasetyenziswa kwisikhundla esitsha. Oku "Songa" akukho kakhulu zingaphazamisi izihlunu.
• Iikawusi kude. Umthambo "ndezela" kwaye ukwazi kubhetele ukuqala nalo olu khetho. Ezesizwe iikawusi, wolula kude kuwe, kukho umthwalo ngaphantsi fossa popliteal. Kungenxa yoko le nto kusifikeleyo oku khetho kulula kwabasaqalayo.

• SOCKS kwi. Ngako oko, le ngobuwena kube nzima ngakumbi. Ekubeni ifakiwe ngoku fossa popliteal. Asixelela ntoni loo ntlungu ekhathazayo. Umahluko omkhulu ukusuka kwinguqulelo yangaphambili ukuzilolonga - iinzwane kufuneka ibhekiswe kwi kuwe.
• Kunye nobunzima. Apha sifuna uncedo lomnye umntu. Olu khetho luthatha ukuba siya kufikelela ngoncedo neqabane.
• Kunye nenkxaso. ukhetho Advanced kwabo isidumbu sakhe kakuhle ngeenyawo zakhe. Phantsi isithende wabeka iibhloko zemithambo okanye roller. A iqabane ngothantamiso utsalo umva. Olu khetho kuzakwenza amadolo twa enkulu.

iimpazamo eziqhelekileyo

Ukwenza imithambo, abantu ngamanye amaxesha awuboni iziphumo. Oku kungenxa nokusebenza kwezixhobo engafanelekanga. Eyona mpazamo ziqhelekileyo zezi:

• icinezelwe kungena emagxeni entanyeni;
• spin "wheel";
• amadolo wajika ngapandle;
• ukuphefumla enxamnye noko bekumiselwe;
• ayekelele wagxininisa karhulumente;
• nokubekwa olungachanekanga ezinyaweni;
• imilenze bagoba emadolweni.

Yonke le miba kufuneka esweni iinkcukacha ezinjalo kunye japan yokwakha. Le iimpazamo ngaphezulu linikezelwe, ukuzilolonga kangako olusebenzayo.

Uqheliso for imisipha esiswini

Wonke ilungu lomzimba womntu ukuphuhlisa iinketho eziliqela. Kunye nemithambo lokuba izihlunu esiswini zahlukene. Iinketho ezininzi eziqhelekileyo ezinikezelwa ninabakhaphi e zokwenza umthambo, zezi zilandelayo:

• Linegunya.
• Ukuphakamisa buti.
• Linegunya phezu kwesitulo.
• Planck.
• imilenze zokuphatha oxwesileyo.

Hayi ukuzilolonga buthuntu esiswini

Yenza njalo aluka ngenxa zokumpompa izihlunu ndidiniwe. Ngoko ke, ngamanye amaxesha kuyimfuneko ukuba yaze yangxenga ifuthe lomanyano ezinye imithambo umdla.

Uqeqesho lokuba izihlunu esiswini:

• umzimba Uvula i bar, ebambe ibhola.
• Mqengqeleki press mshini.
• "Bar Side" kwi platen.
• "Tuck," kunye ujikelezo umzimba.
• "Umtya lula." Ukuxhomekeka ibhola okanye isondo.

Indlela ukuphucula ukuwasebenzisa ngokufezekileyo

ubuchule Efanelekileyo - isitshixo i ukuphumelela. Nokuba umzimba for girls okanye amakhwenkwe. Yonke into ixhomekeke yokusebenza kwezixhobo. Kwi gym ungenza iikhomenti umqeqeshi ukuba zenziwe ngokuchanekileyo. Yaye umsebenzi ekhaya, uya kuza kubanceda ikhamera yevidiyo oluqhelekileyo. Sibeke mgama uze uqale ukwenza imithambo. Emva koko ukubuyekeza ividiyo ukuba wenza into eyiyo?

Iingcebiso zokuphucula ukusebenza yengqesho:

• Ukuphefumla. Ukubamba iliso zibangelwa zabo.
• Zibandakanye iimpahla ekhululekile kunye nezihlangu. Nto kufuneka kuyakukuqhwalelisa iintshukumo zakho.
• Musa sukela. Makhe uqeqesho luya kuthatha ixesha elide, kwaye Andinaxesha ukwenza ezinye imithambo, kodwa abo bazenzayo abe xesha, kuya kuba qualitative.
• esweni ngokuzimeleyo umthwalo izihlunu. Uziva phi kwaye phantsi kweziphi intshukumo ezenzi okanye ikruneke.