Izithambo ezixubileyo

Ukulungelelanisa kakuhle akukhona nje ukunyakaza kweplastiki kunye nobubele. Kutheni ululalisa izihlunu kubonakala ngokucacileyo - ngokubonga kuyo uya kufumana amanxeba, izihlunu ezinamandla, kwaye konke oku ngokubanzi kuya kunika ukukhuselwa okuthembekileyo kwingozi. Xa uqhuba umzimba, inkqubo ye-cardiovascular is strengthened kwaye, ngokufanelekileyo, impilo iyomelezwa. Ukuxhamla imisipha ekhaya kufuneka kubanjwe ubuncinane amaxesha amathathu ngeveki, kwaye ngokukhethekileyo imihla ngemihla ukuphucula nokuphucula ukuguquguquka. Kukho inzuzo eninzi kulolu hlobo loqeqesho:

1. Ukuze usebenze ekusaluleni, akukho mfuneko yokuba naso nasiphi na izixhobo ezizodwa. Ukwenza oku, vele unike ixesha elincinane kwimisipha yomzimba wakho.
2. Ukulungiswa kunokubambisana nabantu abanaluphi na umbala.
3. Ukulungiswa kunceda ukugcina umzimba wakho ngokulinganayo. Yenza imizuzu embalwa emva kokulula kwaye uzive ungcono ngokukhawuleza.

Iimeko eziphambili: ukuqeqeshwa kwezidumbu kufuneka kuqhutywe kuphela emva kokufudumala okukhulu kwezihlunu. Le nkqubo elandelayo ungaguqulela uqeqesho olulodwa okanye usebenzise amacandelo awo ngexesha loqeqesho lwamandla. Umzekelo: emva kokufa, yenza iimvavanyo ezolulayo kwiimisipha zangasemva, kwaye emva kwezikwere, wolule imisipha yomlenze, njl njl.

Ukubethelwa kwemisipha yomlenze

1. Ukuhlala phantsi, wandisa imilenze yakho ngqo phambi kwakho, sondela phambili uze uzame ukunyusa umzimba wakho emilenzeni yakho. Zama ukuhlala imizuzwana embalwa kwinqanaba elide. Kulo msebenzi, lula izihlunu zemilenze, kunye nemisipha yomva.
2. I-mahi iphinda ibe ngumsebenzi oqaqambileyo wokwelula iintlungu zemilenze. Yima ngokuthe tye, ungancika isandla sakho kwisitulo okanye udonga ukugcina ibhalansi yakho. Ukwenza okungenani u-10-15 ujike phambili, ngasemva nangapha, ukuguqula imilenze emva kwendlela nganye.

Ukuzivocavoca ukululaza izihlunu zangemva

Ukuba ne-back flexible back, ngokwaneleyo ukuqhuba iindlela ezimbalwa ezilula kodwa ezinempumelelo kakhulu:

1. Pussycat. Ukuma kuzo zonke iine, ujikeleze umva wakho ngokusemandleni akho, ukujonga kwakho kugqithiselwe phezulu, uze ugobe kwaye ukhangele. Eminye yezikhundla ezimbini.
2. Inyanga yeCrescent. Hlala embhedeni, uguqe phantsi kweenyawo zakho. Beka izandla zakho phantsi, ukuze umzimba uphantsi komgangatho, kwaye iinqumlo nemilenze zilele embhedeni. Gcina iingalo zakho kwiingqungquthela kwaye ugobe ngasemva, ukuphumla izikhwepha zakho emphethweni wefafa, ukuguqa ngamadolo uze uzame ukuchukumisa umva entanyeni yakho ngeminwe yakho. Ekuqaleni kuya kubonakala kunzima, kodwa ukunikezela rhoqo imihla ngemizuzu embalwa nje, ngenyanga uya kufezekisa iziphumo ezimangalisayo. Ungayithandi kwaye uziphulaphule, ungavumeli iimvakalelo ezibuhlungu.

Ukutyunjwa kwezihlunu zepectoral

1. Beka izandla zakho emva kwakho kwaye uvale kwi-lock. Zama ukuphakamisa izandla zakho kwinqanaba lamagxa kwaye ugobe ngasemva. Yivaka imisipha yesihlunu.
2. Ukuba unomncedisi, zama oku kulandelayo. Hlala esihlalweni okanye emadolweni, faka izandla zakho kwisitshixo emva kwentloko yakho, cela umhlobo wakho ukuba eme emva kwakho, uthathe iinqwelo zakho kwaye uzenzele ngenyameko kuye.

Ukuthabatha izihlunu zethole

Ukuzilolonga okufanelekileyo okuvumela ukuba welula i-gastrocnemius imisipha ngokufanelekileyo: lelinye lezinto ezidume kakhulu kwi-yoga "inja ekhangele phantsi". Ukusuka kwindawo yokuma, ubeke phambili, phumla izandla zakho phantsi uze uqhubeke phambili. Umqolo kunye nemilenze kufanele ibe ngqo. Umzimba wakho ugobile kwinqanawa malunga nekota lama-90 degrees. Zama ukuchukumisa izithende zomgangatho, ngeli thuba uya kuziva ukuba izihlunu zolulela njani.

Ukubethelwa kwemisipha yomshicileli

Emva kokuphazamisa, kufuneka ululabise imisipha ye-press. Oku kungenziwa ngokulula Ukwelula kwintambo ephantsi (izandla ziqondiswe emva kwentloko efana nomgangatho) okanye ukwenza ibhuloho.

Ukubethelwa kwezihlunu zezandla

1. Kwimeko yokuma, phakamisa isandla sokunene phambi kwakho, ngesandla sakho sokunene, thabatha i-elbow ekhohlo uze uzame ukuyicinezela ngasekunene kwegxala (ungaguquli isandla sokhohlo). Bamba imizuzwana embalwa, kwaye utshintshe izandla.
2. Phakamisa isandla sakho sekhohlo uze ugobe kwi-elbow, zama ukuchukumisa iingcebiso zeminwe yakho ngamagxa ehlombe. Gamba ngesandla sokunene ngendoda yesobunxele uze uyikhuphe nangaphezulu emva kwentloko.

Ukwenza olu lukhuni olunzima lwamaxesha amaninzi ngeveki, uya kuziva ukhululekile, ulungele ukulungelelanisa nokugcina ukuhamba kwamalungu.