UBuddha
I-IP - yimile ngokuthe tye, inyawo kwibubanzi bonyawo, izandla kwi-trunk. Gcina umoya. Beka imilenze yakho ngaphandle kobubanzi bomda ngaphandle. Pelvis ngokukhawuleza phambili, nciphisa izikhwebu kunye nezihlunu zemilenze. Phakamisa izandla uze udibanise iintendelezo, iingcebiso zeminwe yakho ekugqibeleni, amahlombe kunye neengaphambili zifana nomgangatho. Qinisekisa izihlunu zesifuba, izandla, zifake iintendelezo kunzima kunokwenzeka. Kuphefumlelwe, buyela ku-I.P.
Ukukhupha umlenze emva
Ngethuba elide ngaphambi kokuba uphumelele, yima kuzo zonke ezine, unciphise iziphambili zakho kwisantya ukwenzela ukuba izibonda zakho ziphantsi kwamagxa akho. Umlenze wokunene ususwe kwaye ubeke kwizwane. Ukuba uyalibazisa ukuphefumula, xhaphaza izikhwebu zakho ngokubanzi kwaye unqabise inyawo lakho lokunene phantsi. Ukubukeka kubhekiswe kumgangatho. Emva kokumemeza, khumula izikhwelo, thinta umgangatho onyawo lwakho lokunene. Phinda usebenze umlenze onyaweni amaxesha amabini, uze utshintshe umlenze. Ukuze ugweme ukulimala emva, qiniseka ukuba imisipha yoshicilelo ixakeka lonke ixesha: kufuneka kube nevakalelo ezolule iindophi zidlule kwisisu.
"Ibhekile"
IP - uhleli. Imisundu isasazeka ngokubanzi njengoko kunokwenzeka, ukuphumla kwesundu kumgangatho emva. Gcina umoya wakho, ugobe kancane kwisibini uze ufake isandla sakho phambi kwakho. Ukunyamekela isisindo somzimba phambili, ukukhwaza, ukukhukhumeza kumathele kumbhoxo, kuxhomekeke phantsi. Musa ukukhawuleza: kukho ithuba lokunyathela i-peritoneum. Gcina ukuphefumula kwakho imizuzwana engu-8. Kuphefumlelwe, phumula uze ubuye kwi-IP, uphinde ufake iintende zakho phantsi phantsi komva wakho. Phinda usebenze kathathu amaxesha. Kubaqalayo ukwenza oko kuya kuba lula ukuba uthatha izandla kwimilenze yesihlalo. Ngexa ubambe umoya wakho, zama ukutsala isifuba sakho kwimilenze. Ubeka imisipha yomhlaba wangaphakathi wethanga.
Ukutyunjwa kwamathambo e-popliteal
IP - uhleli, imilenze kunye, buyela ngqo, iingalo zibuya. Yenza izigaba ezintathu zokuphefumula, kwaye okwesine, ziqonde imilenze okanye iinyawo ngezandla zakho kwaye ngokukhawuleza, uncedise izandla, udonsa umzimba emadolweni. Gcina iinyawo zakho zichanekileyo. Ngexesha lovavanyo, jonga phambi kwakho. Kuphefumlelwe, buyela ku-I. Yenza ezi ndlela ezintathu. Lo ngumsebenzi kuphela ovumela ukuba ugqithise ama-deposit deposits kwaye ususe i-flabbiness phantsi kwe-cap. Imisipha yangemuva, i-hamstrings, amathole, i-hamstrings isebenza.
"Sedko"
Emva kokubhaliweyo, tshintsha i-pose. Yima kuzo zonke ezine, zibeke amadolo kunye nezandla phezu kobubanzi bamagxa akho. Nciphisa intloko yakho, amehlo akho akhangele phantsi. Susa umlenze ongakwesokudla kwaye uthinte ecaleni lonyawo lomgca wesihlalo. Umlenze ufana nomgangatho, umzimba awufanele uwele ngakwesobunxele. Yibani isock kuwe, zivale izihlunu zendawo yangaphakathi yentambo. Ukuba ukuphefumula kubambezelekile, zama ukutsala i-sock entloko. Umqolo uhleli. Ngowe, zibalo ezisibhozo kwaye, ngokubhaliweyo, unciphise unyawo lwakho phantsi. Abaqalayo bacetyiswa ukuba baphakamise kuqala umlenze we-15-20 cm. Yenza iindlela ezintathu kumlenze ngamnye. Imisipha yomhlaba wangaphakathi wethanga isebenza.
Ekunyuseni
I-IP - elele kwicala lasekhohlo, umzimba ubeka umgca omnye. Ngengalo yakho yesobunxele igxile kwi-elbow, uxhasa intloko, ubeke ilungelo phambi kwakho, ugobe kwi-elbow uze udlulisele ubunzima bomzimba kuwo. Gcina umoya wakho, uphakamise umlenze wakho wokunene uphinde ukhuphe kancane. Emva koko yinciphisa kancane uze uphinde uzame ukuyiphakamisa - phezulu kuneyokuqala. Ngethuba lokusetyenziswa, inxalenye yomlomo wesibeleko ayiyonto, intloko ihlala ngokuzinzile ngengalo. Indlela ochanekileyo ngayo, izihlunu ziya kuhamba: ukuxhatshazwa kwezibhantshi zokugibela kufuneka kuvele. Xa ufuna ukukhupha, phawula unyawo lwakho. Phinda uphakamise unyawo lwamanye amaxesha aphindwe kabini uze uphendule ngaphesheya. Lo msebenzi uza kukunceda ulahle amanqatha emagqabeni. Imisipha yomhlaba wangaphandle wethanga isebenza.
Ukuphika
I-IP - ilale emhlane wakho, imilenze iguqa ngamadolo, iinyawo zimi phantsi phantsi, izandla phantsi kweentloko, iinqonga ezibhekiselele kumacala. Ngaphantsi kwentloko, unokubeka umcamelo omncinci. Emva kokuphefumula, gcina ukuphefumula kwakho imizuzwana engama-8 kwaye, ukuxubusha imisipha ye-press, cima i-scapula ukusuka phantsi. Ingxenye ephezulu yomzimba iphakanyiswa kuphela ngokubambisana ne-muscle eqondileyo-ungayincede ngezandla zakho, ungacinezeli entanyeni. Kwi-inhalation ithayela kancane phantsi: cindezela kuqala umqolo osezantsi, emva koko unamahlombe, ngoko u-scapula. Ukuphikisana, kwenziwa ngokulibaziseka ekuphefumla, akuncedisi ukuphefumula nje imisipha yomshicileli, kodwa kwakhona uthi ukulahla kwinqatha leoli. Imisipha yesisu esisemthethweni isebenza.
"Krendelek"
IP - uhleli. Imilenze yandisa phambili, inkxaso kwizandla, ibuyisele emuva, iingcebiso zeminwe zihanjiswe zona. Ekuphumuleni, umlenze wesobunxele, uguqa emadolweni, ubeke emlenzeni onene. Ngesandla sakho sokunene, bamba idolo lomlenze wakho wesobunxele kwaye, ukuba ubambe umoya wakho, zama ukuyikhupha ehlombe lasekunene. Ngexesha elifanayo, guqula umzimba ngakwesobunxele, njengokungathi uzama ukubona into emva kwakho. Thatha esi sikhundla imizuzwana engu-8, uze ukhulule uze ubuyele kwi-IP. Yenza ezinye iindlela ezimbini, kwaye utshintshe umlenze wakho. Xa wenza umsebenzi we "Pretender", ufanele uzive ulula e-gluteus kunye ne-oblique muscle zesisu. Ukusebenza kwemisipha ye-gluteal, iqonde kunye ne-oblique esiswini esiswini.
"Ibhuloho"
I-IP - ilele emhlane, imilenze iguqa ngamadolo, izandla zilele kwi-trunk, iintende zixinzelele phantsi. Gcina ukuphefumla kwakho, uxinzelele izihlunu zamabhokhwe uze uphuphe intsimbi ephantsi. Yiphakamise ukuya kuma-20-25 cm ukuze umzimba ukusuka emadolweni ukuya kwisifuba sakha umgca ochanekileyo. Ngaphandle kokuphumla izihlunu ezinobungqingili, kwaye ngaphandle kokuphakamisa iinyawo zakho phantsi, qalisa ukunciphisa nokuhlaziya iinqununu. Kwi-inhalation, buyela kwi-IP. Musa ukuphakamisa i-pelvis nge-jerk; Phinda usebenze kathathu. Imisipha yomsana, umshicileli, iintambo kunye nomgangatho wangaphambili wethanga kusebenza. Siyathemba ukuba ubunzima bokuzilolonga kunye nokulahleka kwesisindo kukunceda kumzabalazo wobuhle.