Ukufumana i-buntic e-buns ayikho nzima. Kwaye akufuneki ukuthenga izixhobo zemidlalo okanye ukuya kwindawo yokuzivocavoca. Yintoni endiyenzayo? Khawufumanise indlela yokwenza i-squat ngokufanelekileyo ukupompoza iifolo. Ewe, ewe, imbongolo ekhangayo inokuyenza yonke intombazana ekhaya ngaphandle kokuphuma kwigumbi. Siza kuxela malunga nazo zonke iinguqu zama squats, siza kuhlalutya iimpazamo eziphindaphindiweyo size siphendule imibuzo ebushushu yamantombazana.
Indlela yokwabala ngokuchanekileyo: umcimbi wethekhnoloji
Isiphumo kunye nemiphumo emihle emzimbeni wokuzivocavoca zixhomekeke kwi-100% ngokuchaneka kokusebenza kwazo. Kubonakala ngathi akukho nto ilukhuni kwizikwere, kodwa u-80% wabaqalayo benza iimpazamo. Oku kusongela nje kuphela ukungabikho komphumo onqwenelayo, kodwa ukwelula, ukuthungula imithwalo yeminqamlezo kunye neyesigxina emadolweni, ukushenxisa i-cap kunye ne-capsule ye-joint, ukulayishwa ngokugqithiseleyo kokubambisana kweenyawo.
Kulula ukuphepha le ntlungu - ukuba ufunde indlela yokukhahlela kakuhle.
Iindawo zokuhlala eziqhelekileyo zamatye, ividiyo
- Sifaka iinyawo zethu ngobubanzi bamagxa, izixhobo ekuthandweni, kunye neesokhethi ezihlukeneyo. Umshicileli unqabile, unqeni olunefuthe elincinci le-anatomical - awudingi ukukhupha isisu kwaye uyalugxininisa i-esile, uguqe umva ongaphantsi.
- Ngethuba le-squat, sisusa i-pelvis, njengokungathi uhleli phantsi kwisitulo esiphantsi. Umgaqo obalulekileyo - amadolo awahambi ngaphaya komgca weesokisi kwaye enze i-angle engama-90 degrees ehambelana neenzwane nomlenze. Amagqabhagqabha ahluke ukuya kwiisokisi, oko kukuthi, ngaphandle.
- Umzimba uhamba phambili, kodwa ungagubisi isisu sakho emadolweni. Sijonge phambili.
- Ukuphefumula kwi-squat, uphume ngokunyuka.
- Crouch kwizinga eliqhelekileyo, zivale iisifuba zisebenza. Musa ukuhlawula.
I-squat ephawulekayo igoba ngamatye:
- Amadolo alungile, kodwa iisokisi zimi kude
- Ukugqithisa okukhulu kwi-back back or stoop
- Umzimba uphuthukile phambili, amadolo awela ngaphaya komgca weesokisi
- Indlela yokuphefumla engalunganga
- Slack knees xa squatting
- Gcoba izithende kunye neesokisi ukusuka phantsi
- Bajonga ngaphantsi
Uluhlu lwazo iimpazamo luba ngandlela-thile, ngokukodwa ngendawo engalunganga yamadolo.
Faka: indlela yokukhawula ngokufanelekileyo ukupompoza intombazana entombazana
Akunakwenzeka ukunqanda ngokufanelekileyo ukupompa ababingeleli? Ngaba amadolo aqhubekeka ngaphezu kweesokisi? Emva koko sifika eludongeni. Siya kusebenza kwiiphene.
Ngoko, sitshintshela iminwe ecaleni kwebhodi elikhuphayo-kungcono ukugubha i-sneakers. Kwaye ngoku siza! Khumbula uphinde ulungise le ndawo yemilenze kunye nenqaku lokususa i-pelvis. Ngoko ubeka ngokucacileyo i-angle yee-90 degrees. Ngokuqinisekileyo, akunakwenzeka ukutshintshela i-hull phambili, kodwa injongo yezikwerelo eludongeni kukusebenza ngeyona ndlela efanelekileyo yokunyakaza ngeenyawo zakho.
Ekuqaleni kuya kuba nzima, kodwa ungasuki kude nodongeni, kude kube yindlela echanekileyo yokuxubha iifom ayifikeleli kwi-automatism.
I-TOP 10 imibuzo eshushu: indlela yokufunda ngokukhawuleza
Kufuneka unqwenele kangakanani ukukrhoxela iifom?
Ukuqinisa ngokukhawuleza i-esile, i-squat izikhathi ezingama-3 ihamba nganye imihla ngeveki yokuqala. Ngeveki yesibini, sikwandisa ukuphindaphinda ukuya kuma-40 kwaye senza iisethi ezi-5-6 ngosuku.
Ikhetho eliqhelekileyo - ngekhefu yonke imihla. Squat amaxesha angama-30 kwiisethi ezintathu.
Kulungele nini ukukhahlela: ekuseni okanye ngokuhlwa?
Akunandaba. Squat xa kukho umnqweno kwaye ukhululekile. Ingaba usebenza, kwipiknikini okanye ekhaya. Gxininisa kwiiorhythms zakho.
Ngaba ndinokugubha ngexesha lokuya esikhathini?
Kwakhona, ngabanye kwiintombazana nganye. Akukho zichaso zonyango. Ukuba umjikelezo wesini ungenabuhlungu, ukuxubha kuvunyelwe. Yilungiselele ukuphuma kwegazi - oku kuphendula ngokuqhelekileyo komzimba kumthwalo.
Ukuba ukuhamba kokuya esikhathini kuya kubuhlungu, musa ukusebenzisa. Okanye, qalisa ukugubha ekupheleni kwexesha apho iipasmatic ezinkulu zidlule.
Ngaba ndinokugubha ngeemvini ze-varicose?
Kunokwenzeka kwaye kuyimfuneko ukwandisa ithoni yeendonga ze-vascular nokusabalalisa igazi elimileyo. Izikwere kunye nokusebenza ziyakwazi ukukhusela izithintelo ze-varicose.
Ngomonakalo omkhulu kwimithambo yegazi kunye nokwakhiwa "kwamagqabha eediliya" qhagamshelana nogqirha wakho.
Ngaba ndiyakweba nge-scoliosis?
Kwinqanaba lokuqala lokuhlaziya-ewe. Kwesibili nangaphezulu, nayiphi na imithwalo ye-axial ingavunyelwe, ngokukodwa ngokulinganisela, umzekelo, i-barbell. Mhlawumbi awuve ukhululekile, kodwa nangona kunjalo kubangela ingozi engenakucatshangelwa kwikholamu yomgcini - ukukhutshwa kunye nokuguquka kweengcongolo zomgogodla, ukuphulwa kweengcambu zeengcambu, ukugqithiswa kwesantya.
Qaphela, ukuba ubeka ibhinti yokulungisa, oku akuyi kukukusindisa kwi-scoliosis kwaye umthwalo emgodleni usenokwenza!
Ngaba ndinokugubha ngexesha lokukhulelwa?
Kuphela kwi-trimester yokuqala, ukuba akukho ntoni ye-uterine eyandisiweyo. Qiniseka ukuba ubuze umjobi wezinja.
Ukuba uchitha imihla yonke, kuya kwenzeka ntoni?
Ufumana imbongolo enomdla! :)
Ubunzulu bunjani obuya kudlala?
Ukuqhekeka okujulile kubonwa ngesikhundla "plie". Xa imilenze ikwahlukana kakhulu, kwaye i-pelvis iyakha umgca ochanekileyo kunye neenqatha. Chukumisa i-coccyx yomgangatho akufanele ibe. Oku kuya kuphazamisa ubuchule bokusebenza kwaye akuyi kuza neziphumo.
Yintoni inzima intombazana leyo?
Ekuqeqesheni ekhaya, i-2-6 kg iyanele. Ngokuqhelekileyo ezi zimbini zeesilumko zesisindo sakho sokusebenza okanye isitoreji seencwadi kwibhegi. Kwi-gym, isisindo esifanelekileyo siya kuthathwa ngumqeqeshi.
Kuchaneka njani ukuba u-squat enebar?
Sibheke iividiyo zokuqeqesha ezivela kumqeqeshi wokuqeqeshwa kwezempilo ukuxubha ngebhasi eneemilenze ezahlukileyo.
Ngoku uyazi indlela yokukrola ngokufanelekileyo ukupompa iifolo. Ukuba ulandela imiyalelo yethu, ngokukhawuleza uza kufumana imbongolo yamaphupha akho!