Ukuba ukuthenga akunakwenzeka ukuvula iphakheji kwaye "uzame" kwizixhobo zemidlalo, jonga kumanani alandelayo: ngokunyuka kwe-167 cm, ubude betambo kufuneka bube ngu-250 cm, kunye ne-180 - 280 cm. Iirori ezivuthayo, intambo yokuqhawula - indlela echanekileyo yokufikelela lwakho njongo.
Ukubuyela emva
Siya kuphucula i-posture, ukuqinisa imisipha yomva. Yima ngokuthe tye, imilenze ibanzi kunamahlombe, phinda intambo kabini kwaye, ugcine iziphelo, umkhokele emva kwakhe. Kancinciza ngokukhawuleza, bamba le ndawo iminyaka emi-5. Gcina umva wakho ngqo. Buyela kwisikhundla sokuqala. Ukweqa (ukuxhuma ngentambo yokudumbula) kuvumela ukutshisa ukuya kwi-1000 kcal ngeyure. Ngokuqeqeshwa okunjalo, izinga lokutshiza liye landa, kwaye ukuba lugcino lugqitywa, umthwalo kumalungu amancinci. Ukuhlahlela kudala ukulungelelanisa, ukunyameka, ukuqonda ukulinganisela kunye nokulungelelaniswa kwezinto. Umsebenzi awubandakanyi nje iimisipha zamatye kunye nemilenze, kodwa kunye nezihlunu zezandla, amahlombe kunye noshicilelo. Musa ukulibala malunga nokuchaseneka: kungcono ukuyeka ukunqumla xa unesifo sengozi, xa kukho iingxaki zesimo senhliziyo. Yenza ubunzima bethu ubuncinane kathathu ngeveki. Qala ukuxhuma nge-frequency frequency, ngokunyuka ukwandisa i-tempo. Umhlaba awukho kwiinyawo ezigcweleyo, kodwa kwimida yeminwe. Ngethuba lokuhamba, iindlovu zixinzelelwe kumacala, izibongo kunye nezibilini zisebenza.
«Ukulungiswa»
Siqinisa imisipha yamabhinqa ehlombe, ukuhlakulela ukuguquguquka kwamalungu ehlombe. Gcwalisa intambo kabini uze uqonde iziphelo. Ukuba intambo ide kakhulu, yimbole ngeenxa zonke. Emva koko qalisa ukuhambisa izandla zakho, njengokungathi uthabatha enye ipiliti enye ukusuka kwicala ngalinye. I-Circularly isusa isandla sokunene ngakwesokudla nangaphezulu, ngakwesobunxele-kunye ne-arc efanayo ukuya ngasekunene. Phatha iminithi e-1.
Izitya ngaphandle
Someleza imisipha ye-latissimus yomqolo kunye nemisipha yeendaba. Sukuma uqonde, phinda intambo yokuqhayisa kabini uze uthathe ezandleni zombini, intambo ibanzi ngaphezu kwamahlombe. Phakamisa izandla zakho ngqo ngentloko yakho. Gcina umva wakho ngqo, ujikeleze ngakwesobunxele, ubambe le ndawo iminyaka emi-5. Buyela kwisiqalo sokuqala uze uphinde umthambeka ngaphesheya. Musa ukulibala ukubamba i-statics ekupheleni kwendawo. Zama ukwenza iintlambo zibe zizinzulu njengoko zinokwenzeka. Yenza i-10-15 yentlaba enye enye kwicala ngalinye.
Ukuhlahlela kwisayithi
Ukuphuhlisa ukuguquguquka, ukulungelelanisa, ukuqonda ukulinganisela. Yeka intambo phambili, gxuma phezulu. Emva koko gxuma endaweni, ugxuma kwaye utshintshe imilenze.
Ukujiya eceleni
Ukuphuhlisa ukuguquguquka, ukulungelelanisa, ukuqonda ukulinganisela. Ihla ukuze ixesha ngalinye lifike emhlabeni ngakwesokudla, ke ukuya ngakwesobunxele kumgca ocingayo phantsi. Ngexesha, ukwandisa ukuphakama kwamanyathelo.
Ukunqumla umlenze
Ukuphuhlisa ukuguquguquka, ukulungelelanisa, ukuqonda ukulinganisela. Yimani ngokucacileyo, faka umlenze owodwa phambi komnye. Yehla phezulu kunye, utshintshe imilenze yakho.
Ukuphakama komzimba oxokayo
Qinisekisa umshicileli, welula izihlunu ezisemva kwethanga kunye nomlenze ophantsi. Beka phantsi, imilenze igobile, iinyawo phantsi. Phakamisa inyawo lakho lokunene uze ubeke intambo enyaweni zakho, izandla ngqo. Emva koko uphakamise kwaye ubambe umzimba ngokubuyela ngqo kumgama wama-40 cm ukusuka phantsi ngelixa ulungelelanisa umlenze okunene. Gcina le ndawo ubuncinane imizuzwana emihlanu. Ukuba kunokwenzeka, nyukela phezulu kwaye uhlale kwindawo ephezulu yeemitha ezi-5 ezifanayo. Buyela ngokukhawuleza kwindawo yokuqala. Ngaba ukuphindaphinda kwama-10-15. Ukuba umsebenzi ubonakala unzima, ngaphandle kokuphakama okukhulu.
Ngemuva
Siya kuhlakulela i-posture, qinisa imisipha yeendaba. Ulale emhlane wakho, imilenze iguqa ngamadolo, iinyawo phantsi. Gweba intambo emva komva wakho, kumgca weehlombe zamagxa. Phakamisa umzimba ngokubuya ngqo. Ubambe isikhundla semigqa emi-5, buyela kwisikhundla sokuqala. Ukuphindaphinda kwama-15-20.
Ukuphakamisa amadolo
Gweba umva wethanga. Thetha emhlane wakho, faka intambo kwi-right shin yakho. Gxotha idolo kwisifuba, udonsa intambo phezu kwakho, usasaze iinqonga kumacala. Gcina le ndawo iminyaka emi-15. Buyela kwisimo sokuqala, phinda ngomnye umlenze.