Ukuphungula kwebhola
Izisipha-stabilizers kunye namahlombe asebenza. Beka izibhengezo zakho kwi-ballball, qi ni sekise ukuba ziphakathi kwebhola, izandla zivalelwe kwinqwelo, i-elbows - ngokungqongqo phantsi kwamagxa. Phindela emuva, umzimba udonsa kumgca. Ukugcina umzimba kunye nemilenze kusekho, ngokubala kwesihlanu, ngokukhawuleza uqale ukuqhubela ibhola phambili. Emva koko ugxotha ibhola ngokukhawuleza, udibanise izibonda zakhe esiswini. Ngaba ukuphindaphinda kwama-5 kuya kwe-10.
Ukuhamba ngokuhamba
Ukusebenza kwemisipha-stabilizers. Yamkela isikhundla se-strap. Phakamisa inyawo lakho lokunene uze ubeke iqatha lakho phakathi kwinqanaba le-ballball. Cwangcisa umgca, chukumisa umzimba. Ukugoba umlenze wesobunxele uze uwubambe kwisisindo, i-shin iyafana nomgangatho. Hambisa idolo elingakwesobunxele ukuya kwesokudla, phantsi komzimba, uze ukhohlo. Kha wuleza kwakhona. Yenza ukuphindaphinda kwama-5-10, kwaye utshintshe umlenze wakho ukugqiba indlela. Ama-shoulder and muscle-stabilizers basebenza. Beka izibopho zakho phakathi kwebhola le-ballball, fakela izandla kwisitshixo, umva. Ukugcina umva wakho nemilenze ngomgca owodwa ochanekileyo, gcwalisa ibhola emva nangaphezulu. Emva koko gxotha ibhola edibanally-down, phantsi-ngqo. Yenza 5 ukunyakaza. Gqiba umsebenzo ngokuqhuba ii-rolls ezikhawulezayo ukusuka kwesokudla ukuya kwesobunxele kunye nomgca ochanekileyo kwi-trunk.
Ukuphikisana ne-ballball kwisithuba sokuhlala
Ukusebenza kwemisipha-stabilizers. Hlala kwibhentshi, iinyawo zibubanzi obubanzi. Thatha ibhola ibhola ngezandla zombini uze ubambe phambi kwakho. Ukujikeleza ukusuka kwicala ukuya kwelinye, ngelixa inxalenye engezantsi ye-trunk ihleli. Yenza ukuphindaphinda kwama-10-15 kwimiba mibini. Ukusebenza kwemisipha kunye nokusebenza kweengalo. Thatha indawo yecala lesigxina ngokugxininisa kwiinyawo kunye ne-right forearm, ibhokhwe - ngokungqongqo phantsi kwehlombe. Ngesandla sakho sobunxele, qonda isibamba se-exertube, isundu esichazela phantsi. Ukugcina umzimba kumgca owodwa ukusuka entloko ukuya kwesithende, qinisa isandla sokhohlo ukuya kwicala lasekhohlo. Gcina isandla kwisithuba sokuqala se-moat, kwaye utshintshe kwicala. Beka izandla zakho phakathi kwesiqhwala, thabatha indawo yokunyuka, inyawo kunye kunye, kugxininiswe kwizwane. Kancinci cwaka isifuba sakho kwicala lakho. Khawuleza cinezela, uze uphakamise umlenze owodwa uwuguqe emadolweni. Buyela kwisimo sokuqala kwaye wenze okufanayo ngomlenze omnye. Ukwenza okuphindaphindiweyo kwezi-10.
Ukuphikisana ne medallion
Ukuxiliswa kwemisipha, imisipha yeengalo kunye nebhinqa lomthwalo. Hlala ebhentshini okanye kwisihlalo esiphantsi, imilenze - ngobubanzi bamagxa. Thatha i-medallion ngezandla zombini uze uyibambe phambi kwakho kwinqanaba lesifuba, iimbombo zinyamekile kwaye zincinane. Ukuxubha kwibhola, ukuxhathisa imisipha yeepectoral kunye nezihlunu zezandla. Yenza ngokukhawuleza ngokukhawuleza ibhola ukusuka kwicala ukuya kwelinye icala, qiniseka ukuba inxalenye engezantsi ye-trunk ihlala ihleli. Yenza okuphindaphindiweyo kwe-10-15 kwiindlela zombini.
Iingoma kunye neNyaniso malunga nokuQiniswa koMandla
- Andifanele ndizenzele ngokugqithiseleyo ngokuqeqeshwa kakhulu.
Iingcali zobuchule zixoxa malunga nenzuzo enkulu emfutshane, kodwa uqeqesho oluqinileyo (xa unomdla kakhulu kwiimitha zemizuzu engama-30-60, uze ulungiselele ukuphefumula okufutshane). Uqeqesho olunjalo lunokwenziwa naluphi na uhlobo lwe-cardio.
- Ndine-slowabetabolism, ukuqeqeshwa kobunzima akuyi kunceda ndinciphise ubunzima.
I-Metabolism iyancipha kakhulu ngobudala ngenxa yeenguqu ze-hormone. Kodwa uqeqesho lobunzima luyakunceda ulahlekelwe isisindo kwaye ugcine. Kubalulekile ukwenza okungenani amaxesha amathathu ngeveki, rhoqo ukutshintsha umthwalo.
- Ndihlala ndilimala, ngoko andinako ukwenza izixhobo zamandla.
Uphosakele. Xa uhlala ulala, iphakamileyo amathuba okulimala okanye ukwelula kwimeko encinci yokusebenza. Ukusetyenziswa kwamandla ngokubambisana nokuzilolonga kwindlela yokuncedisa kuya kunceda ukuphepha oku. Yima kwiingubo ezinqabileyo (uvavanyo lokuqala kwisantya), udlulisele isisindo kumlenze wesokunene, izandla phambi kwakho, iintendelezo zijongane. Hamba phambili ukusuka kwinquma, ngelixa ujiya umlenze okhohlo okhohlo, kwaye ukhaba unyawo olusekhohlo ukuya kwicala. Yenza u-5-10 ukuphindaphinda, utshintshe kwicala.