Ukuze ufundise i-tummy enhle kunye nelinen elincinci, kubalulekile ukuba ungasebenzi nje kuphela kwisisu esiswini esisodwa, kodwa nangaphezulu kwezidumbu ze-oblique zesisu. Babizelwa ukudala isakhelo, esiza kunika isibalo sakho esihle. Nangona kunjalo, ukuba ingxaki yakho i-deposit deposits, i-oblique twists ayinamandla - ayinceda kuphela xa ku malunga nokunika ithoni ye-muscle.
Impembelelo yokuguqula inqeni
Ukuba umzimba wakho ngokuqinisekileyo ungenayo i-deposits deposits, i-diagonal twists yinto oyifunayo. Baya kunceda ekuqiniseni isakhelo semisipha, yenza isinquno sakho sincinci, kunye nesisu - esihle.
Ukuba ingxaki yakho kukuba isisu sakho nesinqe sizungezwe ngqongqelo lwamafutha ehloniphekileyo, iindwangu zecala kuphela azikwazi ukuyicombulula ingxaki. Impembelelo enzima iyadingeka - ukutya okukuvumela ukuba ulahlekelwe isisindo, kunye nemithwalo ye-aerobic eyenza ngokutsha utshintshi lweoli (umzekelo, ukuqhuba, i-aerobics, idaniso esebenzayo). Ukongeza kwikhosi elinjalo, kulungile ukuongeza imithwalo yokuzivocavoca nge-hoop - ngoko ngokukhawuleza uthi ukucola amanqatha kwaye uya kuba nako ukwenza i-muscle squelet.
Ngaba awuqinisekanga ukuba unamafutha amaninzi okanye akwanele? Zibophe emva kwesisu ngaphantsi kwendoda engakwesokunene okanye ngakwesobunxele: ukuba isalathisi singama-1.5-2 cm, ngoko yonke into iyinto eqhelekileyo, ukuba ngaphezulu - ke unento yokulwa nayo. Uvavanyo olulinganayo lunokuthi lwenziwa kwinqaba le ndawo.
Ukuzivocavoca "ukuguqula" kunye neentlobo zayo
Ukuguquka kweklastiki kuyisenzo esisiseko kunye nesisebenzayo sokwenza umgca we-press. Ukwazi indlela yokuguqula ngokufanelekileyo, uza kutshintsha ngokukhawuleza kunye negalelo lomgca wokuphunyezwa. Yenziwa ngolu hlobo lulandelayo:
1. Ukuguqula ngqo. Ukulala phantsi, ukuguqa ngamadolo, ungaphakamisi iinyawo ukusuka phantsi, izandla emva kwentloko yakho, izibonda zakho zikhangele ngqo kumacala. Ukusuka kwesi sikhundla, krazula i-scapula ukusuka kumgangatho (akukho mfuneko yokunyuka phezulu), ngelixa ungaxinzezeli i-chin yakho kwisifuba sakho - kufuneka kubekho umgama phakathi kwabo ukuba iqhosha lakho likwazi ukulungelelanisa. Kubalulekile ukuqhuba intshukumo kungekhona ngamandla entanyeni kwaye kungekhona nge-jerk, kunye nokunyanzelwa kwemizi. Ukusebenza akufanele kube lukhali kakhulu, kungabi ncipha kakhulu - bambelela kwizinga elilinganayo. Phinda izihlandlo ezi-3 ngamaxesha angama-20.
Ukususela kulo msebenzi wokubaluleka, kukho ezinye iindidi ezahlukeneyo - umz
2. Ukuguqula ukuguquka kukuvumela ukuba usebenze kakuhle imisipha ye-press ephantsi. Zenziwa ngolu hlobo lulandelayo: zilale phantsi, ngasemva, izandla emva kwentloko, ngamadolo esifuba kwaye udibanisa i-pelvis kunye nomqolo ophantsi komlanjana ukusuka kumgangatho weendlela ezi-3 ngamaxesha angama-20. Kubalulekile ukuqhuba ukuhamba ngokuthe ngcembe nangokucokisekileyo, ukuze kungabi ukunyanzelisa i-jerk, kodwa amandla osihlunu. Kuphela kule ndlela iza kuzisa iziphumo.
3. I- Diagonal (i-lateral) ijika kwi-press iyenziwa ngokufanayo kwimigca eqondekileyo, nangona iinguqu ezincinane. Kukho iintlobo ezahlukeneyo:
- isikhundla - njengento ehambelana ngqo. Ngaba ujika, kodwa ungadonisi phambi kwakho, kodwa ngakwesobunxele. Phinda amaxesha angama-15, wenze okufanayo, kodwa welula ngakwesokudla. Yenza
konke ukusetyenziswa ngeendlela ezimbini; - Olunye uhlobo oluthile lokusebenza kwee-latal twists kuthatha utshintsho lwe-pose. Okokuqala, thatha indawo yokuqala, njengendlela ephikisayo, kodwa ubeke iqatha lomlenze onyawo ngakwesokunxele. Ukujikeleza kwinqanaba eli-15, kwaye utshintshe imilenze yakho wenze okufanayo. Phinda kwakhona iindlela ezimbini.
Ukuphazamiseka kwimizuzu engumsebenzi opheleleyo kulabo bafuna ukukhawuleza ukufumana isisu esihle kunye nesinqe esincinci. Ukuba uya kusebenza ngosuku, emva kweeveki ezine-5 kuya kuba neziphumo ezilungileyo.