U-Irina Turchynskaya ungumqeqeshi woqeqesho lomzimba kwaye uyabulela kumasu akhe, inani elininzi labasetyhini kunye namadoda baye balahla ubunzima obunzima. Kukho iiprogram zeminyaka eyahlukeneyo evumela ukuba kufumaneke iziphumo ezilungileyo kubo bonke abantu abanomdla.
Inkomfa yokuzivocavoca e-Irina Turchinskaya ukulahleka kwesisindo
Kunconywa ukudibanisa imithwalo enamandla kunye neyoyiyo, eyinceda ekufumaneni umphumo oyifunayo. Kwimeko yokuqala, i-corset ye-muscle iyomelezwa, i- posture iphuculwe, kwaye ukunyuka kweempahla kuyanda. Ukulayisha okugxininisiweyo kukukhuthaza ukusetyenziswa kwamandla, kwaye kwenza ukuba izihlunu zibe nzima. Ukufezekisa injongo, kuyimfuneko ukuqeqesha u-Irina Turchinskaya kathathu ngeveki, kwaye unele ukuchitha ixesha lokusebenzisa ixesha lesigama seyure. Kubaluleke kakhulu ukuphefumula ngokufanelekileyo, ngoko xa uselulela kufuneka udityanise, kunye nokuqhekeka kwezihlunu - ukuphuma. Ukuzivocavoca ukuphinda kwiindidi ezingu-2-3. Kufuneka uqale ngokufudumala, okubandakanya ukuguqula izandla kunye neenyawo, kunye nokuhamba kunye nokuguquka kweentshukumo ngamadolo.
Ukuzivocavoca ukulahleka kwesisindo ku-Irina Turchinskaya:
- I-squat phantsi, ubeka izandla zakho phantsi (ugxininisa ekukhatyeleni). Ukusuka kwesi sikhundla ekudumeni, hlala kwi-lath (ugxininiso lulele), kwaye ke, yiphakamisa imilenze uze uphinde uqhube. Emva koko, gxuma phezulu, ulungele umzimba kwaye ulula izandla zakho. Qhubeka ngokulandelelana okufanayo.
- Kwikhaya elincinci Irina Turchinskaya uncoma ukubandakanya ukusetyenziswa-ukunyuka kwamadolo. I-IP - gxininisa ubuxoki, uguqe. Izandla mazibekwe kumgama obanzi kunamahlombe. Umsebenzi - wehla, uguqa iingalo zakho kwiingqungquthela uze uwasasaze emacaleni. Qinisekisa ukuba umva wakho uphelele.
- Ukuze wenze lo msebenzi, udinga isihlalo okanye nawuphi na ukuphakama. Yima phambi kwesihlalo, gcina izandla zakho esinqeni sakho, ugobe umlenze owodwa kwii-angles ezilungileyo emadolweni uze uyibeke esihlalweni. Umsebenzi ukunyusa umzimba, ukuphakamisa umlenze wesibili nokunyuka ngokuzeleyo esihlalweni. Emva koko, nciphise umlenze wakho phantsi uze uthathe i-PI. Ukuba kunzima ukugcina ukulinganisela, ngoko unokugcina izandla zakho eludongeni.
- Ukulayisha kakuhle imisipha yomqeqeshi wempilo yokunyanzela u-Irina Turchinskaya ucebisa ukuba enze "ikhoneni". Beka wena emhlane wakho, ufake izandla zakho phantsi kwesiqwenga, uphakamise iinyawo zakho kwinqanaba lama-45 degrees. Ubambe imizuzwana engama-45. kwaye ngokukhawuleza sifinyelele kwi-1 iminithi.
- Ngoku siqhubela phambili ukuqhubela umzimba, kwaye siqale ngebhayibhile efanelekileyo kwaye idumile. Hlala phantsi phantsi ngezandla kunye neenyawo zakho, uzibeke emacaleni akho. Ukugxininisa umthwalo kwiimisundu zogcino, kuyimfuneko "ukuguqula" i-pelvis ngaphakathi. Umzimba kufuneka wenze umgca ochanekileyo.
- Umsebenzi olandelayo wokulahleka kwesisindo, ohlongozwa ngu-Irina Turchinskaya, ubizwa ngokuba yi "Varan". Hlalani esiswini sakho, uguqa iingalo zakho kwiingqungquthela. Umsebenzi ukukrazula isifuba esisezantsi, uzame ukuphakamisa ngokuphakamileyo kunokwenzeka. Emva koko, iingalo ezibophekileyo kwiinkalo zimele zisuswe emva. Yibambe isikhundla sokuba likhulu lexesha.
- Beka emhlane wakho, ubeka izandla zakho kunye nomzimba kwaye ugoba umlenze omnye emadolweni. Khuphula umlenze wesibili ngaphantsi komgangatho, malunga nama-30 degrees. Ukuphakamisa i-pelvis ngendlela enokuba yindlela eqondileyo nomlenze. Yibambe isikhundla sokuba likhulu lexesha.
- Lo msebenzi ubizwa ngokuba ngu "Umrha". Hlala kumqolo wakho, ulula izandla zakho emzimbeni, ubatshengise. Umsebenzi ukuphakamisa umlenze owodwa ukuya phezulu ukwenzela ukuba ube yinqanaba elifanelekileyo nomzimba. Emva koko, ukuphinda ukunyakaza kwetolo, hlela unyawo kuqala ukuya ngasekunene, kwaye ke, ngakwesobunxele. Kubalulekile ukuba ungabhidliza i-pelvis phantsi komsebenzi.
U-Irina Turchinskaya uncoma ukuba ulandele ukutya okungekho ukusetyenziswa kokutya okuphezulu kweekhalori. Yindlela edibeneyo eya kufumana iziphumo ezilungileyo.