Uqheliso ngokuba kumazantsi eendaba

A lot labantu nxada ukhangelana imithambo kuba inxalenye esezantsi yamaphepha-ndaba, uzame ukuba uliqinise. Yaye akukho mfuneko abantu umzimba, a lot of wayama bakholelwa ukuba neentsilelo kule ndawo ekufuneka alungiswe. Inxalenye esezantsi eendaba zicwadi kunzima kakhulu ukuba basebenze ngaphandle, ngokuba indalo i ukuqokelela akuboni Zhirkov namandla apha. Ukongeza, uya wenze umthambo ukuze isisu sakho ephantsi, kufuneka kwakhona ukutshintsha ukutya wabo, ndihambe ndikhetha kuyo onke amanqatha, umgubo, amnandi kwaye ngumsi yonke iphela, kwakunye ukuzibandakanya ezenzweni Cardio.

Ngokubanzi, yonke ab esezantsi isisahlulo ngqo izihlunu esiswini. Kungenxa yesi sizathu ukuba kuyimfuneko ukwenza imithambo kuba inxalenye esezantsi kumaphephandaba zonke izihlunu ayo. Ukuphunyezwa nqubo kuyimfuneko ukubukela, kuba indlela engalunganga ukuba uqeqesho igcwele trauma, ingakumbi umnqonqo empontshwa.

Indlela ukuqeqesha press? Engqengqe ngomqolo yakho, siyayiphepha ayeguqa esinqeni, ubuninzi ukukhipha isisu uliqinise yakho glutes. Ngaloo uzahlula kumazantsi eendaba, ngaphandle kokusebenzisa ukugoba hip. Musa kwangoko ukufuna ukwenza milembelele amaninzi, loo nto loqobo alinjalo ngobuninzi kodwa umgangatho, uthathe ixesha lakho, yonke into iya kuza ixesha. Ukuba, ngethuba cinezela ujingi, wena musa andiziva nokushisa kwi izihlunu isisu, ngoko ke ukwenza imithambo kuba engalunganga esezantsi esiswini. Ukuba imilenze udinwe kakhulu, ngoko ukuzinceda ngokwakho ukuba ukusebenza ngenxa hip flexor, wayengekafiki ngokuchanekileyo ukwenza imithambo kuba inxalenye ephantsi ye-ndaba. Ukolula kunceda ukubuyisela amandla.

Eli nani likhulu iiseti kunye kophindo lwe amaxesha-20 ukuya kuma-30 ziya kunika ezona ziphumo zihle, kodwa khumbula ukuba yonke into kufuneka ufakwe ekuhambeni kwexesha, qala indlela enye, ngokuthe ngcembe ukwandisa inani ukuya ezintlanu. iingxaki abasisigxina imithambo kubalulekile, njengoko izihlunu zakho esiswini ukukuqhela umthwalo.

Kwaye ke, ekugqibeleni, ubonisa ukuba inxalenye esezantsi eendaba:

1. Vis kwi bar ukuba phakamisa iinyawo. Nyusa imilenze ngokucotha phezulu phezulu kangangoko kunokwenzeka, oko abhetyebhetye emadolweni. Kwindawo ephezulu amadolo yakho kufuneka ibe ebeleni imizuzwana embalwa, ubambe kule sikhundla, ngoko ngokucotha uthobe imilenze yakho phantsi. Unga ukuvusa imilenze ayinakolulwa, kodwa kunzima kakhulu ngakumbi. Kule ngobuwena, neminwe yenu yayichukumisa kwipali enqamlezileyo.
2. Movement ngendlela iinyawo isangqa. Lala ngomqolo yakho, imilenze aliqhawule kunye, kwaye bagobe kwi engile phantsi. Izandla emgangathweni, izandla phantsi ngeempundu, ehlise umva ngokuqinileyo nxamnye emgangathweni. Qinisa imilenze yakho phambili kwaye phezulu kwi engile 45 degree ukusuka emgangathweni, yaye ngoko nangoko, ngaphandle ukunqumama, yehlisa phantsi, yokugoba etsala ngamadolo akhe esifubeni sakhe. Qinisekisa ukuba iinyawo ziye zancitshiswa rhoqo kwaye nti emgangathweni. Emva koko phinda into enye kwicala elahlukileyo. Bonisani njenge "ibhayisekile", kuphela imilenze ziziswa kunye. Qala kophindo ezilishumi kwicala ngalinye, kunye kwexesha inani elandayo labo.
3. Imilenze ngaphandle. Kancinci bagoba emadolweni wazisa kunye neentungo phakamisa phezulu, wabeka izandla zakhe emacaleni, neentende phantsi. Iincakuba kunye neentende kufuneka ngokuqinileyo icinezelwe phantsi. Ukwehlisa umlenze ukuya ekhohlo ukuya ekunene, obagcinela iincakuba kunye nezandla emgangathweni. Ukuba lo msebenzi kukwenza ngokulula unako nzima ngayo, ephethe ibhola phakathi kwemilenze okanye emaqatheni abanxibe ukulinganiswa okhethekileyo.
4. Enye ukuwasebenzisa ngokufezekileyo evumela ukusombulula ingxaki ukususa indlela kumazantsi esisu nje, konke ukuzeka kade ezaziwayo "isikere". Ndalala phantsi, ngokuqinileyo cinezela ephantsi yakho emva umgangatho kwaye uqale ngexesha ekukhuliseni nemilenze ephantsi-moya nkqo, uze uwele imilenze yakho ukufumana enye phezu kwenye kwi tye. Imilenze ephantsi zivunyelwe emhlabeni, ukusebenzisa nzima nolusebenzayo ngakumbi. Gcina i iliso kwi esinqeni!

Ngokulandela le mithetho, uya kukwazi ekuhambeni kwexesha ukubonisa mshini wakho womelele.