Phakathi kwamantombazana kunye nabasetyhini, kuninzi kunokwenzeka ukuva iingxoxo malunga nendlela yokwenza i- press elastic or fingers, kodwa indlela yokupompa ngokufanelekileyo imisipha yangasemva ayifumaneki. Amantombazana amnandi, esebenza ekuphuculeni kwanoma iyiphi nayiphi na inxalenye yomzimba wakho omhle, ungalibali malunga nezinye iindawo zalo. Kunoma yimuphi umsebenzi, kuyinkqubo eyinkqubo enzima, akunakwenzeka ukuba u-press ukhangele kakuhle ngaphandle kwesiqhelo sesifuba sokuguqula, okanye, umzekelo, izikhwebu ezithintekayo ngokubhekiselele kwi-backblock back. Ukuze udale umzimba omhle, kufuneka usebenze ixesha elide kwaye unzima kuzo zonke iindawo zalo, rhoqo wenze iimvavanyo ezifanelekileyo kwaye udle ngokufanelekileyo. Musa ukulibala ukuba impumelelo ye-50% ixhomekeke kwisondlo.
Ukuhleka kwembali kwakubaluleka ngamaxesha onke, kwixesha elidlulileyo, umzekelo, amantombazana ahamba kunye neencwadi kwiintloko zabo, nakwamanye amazwe abafazi basenxiba izinto ezahlukeneyo. Ukwenza imisebenzi elula yemihla ngemihla yeemisipha zangasemva, ungayifumana i-posture yobukhosi kwaye ukhulise ngokubonakalayo isifuba.
Namhlanje, siza kuthetha ngendlela intombazana inokuyipompa ngayo kwaye imenze ibe mnandi kangako. Ngendlela, ukupompa imisipha ekhaya kuya kwenene, ngoko akufuneki ukuba ufikelele eklasini ye-fitness esondeleyo yonke imini nobusuku ukwenza imisebenzi elula. Kodwa ukuba untsha kumdlalo, kungcono ucele umqeqeshi indlela yokupompa umva wakho emzimbeni, kwaye emva kweeseshoni ezininzi uqhubeka uqeqesha ekhaya.
Ngaphambi kokuba sijwayelane nokuzilolonga okulula, makhe sixoxe ngezihlunu esiza kusebenza ngazo. Umqolo ungabelana ngokwasemgangathweni ibe ngamaqendu amathathu, phezulu, phakathi kunye naphantsi. Inxalenye ephezulu ifaka umzila we-trapezoid, i-rhomboid muscle kunye ne-muscle ephakamisa i-scapula. Kwinqanaba eliphakathi kukho iimbumba ezibanzi, ezijikelezayo (ezinkulu kunye nezincinci), izihlunu ezinamaqhubi kunye nezigulane, inxalenye yesisipha eside kakhulu. Inxalenye engezantsi inxalenye yentsundu ede kakhulu kunye nemisipha ye-lino-rib.
Inkomfa yokuzivocavoca
Makhe sijonge i-set set of exerc exercises, indlela yokupompa umva wakho.
- "Ukubhukuda" . Ulale phantsi kwisisu sakho, pha kamisa imilenze yakho ngokuphakamileyo kunokwenzeka kwaye uphakamise izandla. Ngokukhawuleza kunokwenzeka, qalisa ukutshintsha izandla kunye neenyawo, isandla sokunxele sisebenza ngonyawo olungileyo kunye nangona kunjalo. Ngethuba lokusetyenziswa, qiniseka ukuba isikhungo somzimba sihlala sikhululekile, kwaye ungagodli intloko yakho.
- Superman . Salala esiswini, izandla zilula phambili, intloko iyancipha. Kancinci ngokukhawuleza ukuphakamisa iingalo eziphezulu kunye nemilenze ephakamileyo kunokwenzeka, hlala kule ndawo malunga nemizuzwana 2-3 uze ubuyele kwindawo yokuqala. Ngethuba lokusetyenziswa, qiniseka ukuba awunayo i-extension-extension kwintanyeni (ungayigodli intloko yakho). Ukuze usebenze nzima, kufuneka udibanise imilenze kunye nezandla kunye, ukuba unayo imithwalo emininzi, sasaza iingalo kunye nemilenze yakho ngokubanzi kunokuba ububanzi bamagxa akho.
- "Ikati elongeziweyo" . Sikhupha kuzo zonke ezine, sihlahla. Kancinci, ngokukhawuleza uphakamise ingalo elungileyo kunye neenyawo ezisekhohlo ngokuphakamileyo kunokwenzeka, kodwa ngexesha elifanayo qinisekisa ukuba ungaguquli kwingingqi ye-lumbar, kwaye i-pelvis ihlala ingapheli. Kancinci ubuyele kwisimo sokuqala uze uphinde unye kunye nengalo nengalo. Ngexesha lovavanyo, zama ukufikelela kwiingcebiso zeminwe ezandleni nasezinyaweni, uzive umsebenzi weemisipha zangemva.
- "Umlimi" . Ukuze wenze umva omhle, akudingeki ukuba uphambanise iisiphako kuphela, kodwa ukukhupha. Beka phantsi, faka izandla zakho kunye nesiqu. Nciphisa ngokukhawuleza imilenze yakho ngqo kwaye uvale kakuhle intloko yakho. Zama ukuphumla ngokupheleleyo kule ndawo kwaye uzive umxube emgodini. Ngethuba lohambo, qaphela kakhulu, ungenzi ukunyakaza ngokukhawuleza kwaye ukhethe isikhundla esekelwe kumandla okwenyama.
