Ukuzivocavoca kumacinci angaphantsi kwesisu

Ukuba uyayilandela impilo yakho, ngoko kufuneka wenze ngokuqinisekileyo ukuba usebenzise imicimbi ye-abdominal. Ezi zifundo ziya kuququzelela ukuhanjiswa, ukuthintela i-peritoneum emva kokubeletha. Kwakhona, ukuphunyezwa kwezi zifundo ngokuzayo kuza kuthintela ukungabikho kwamalungu angaphakathi. Ewe, ewe, uya kuba ngumnikazi wesisu esisisigxina!

Kule nqaku, siza kunika iziqulatho eziza kuqinisa nokuqinisa isisu, umva kunye neziqhwa.

Iifanethi eziPhezulu

1. Salala ngasemva emzantsi, pha kamisa imilenze, siyibophe emgceni, senze i-angle efanelekileyo. Kwizandla zokulungelelanisa kakuhle ukuhamba kwethu sithatha ibhola elincinane, sigoba kwiindwangu kwaye ibhola ihamba kancane kwisifuba.
2. Sinoxinzelela imisipha yomshicileli, silula izandla zethu kunye neebhola phambi kwethu, siphakamise inxalenye engaphezulu ye trunk ukusuka phantsi, kwaye silungise imilenze ngexesha elifanayo. Ngelo xesha, imilenze iqhutywe ukwenzela ukuba phantsi kwe-45 ^° , iingalo zigcinwe kwisithuba esongezelelekileyo esifana nemilenze. Sifaka esi sikhundla embalwa imizuzwana. Ukuzivocavoca kuphindwaphindwa ngama-8-10.

Rollover

Lo msebenzi we-press ephantsi ungabizwa ngamanye amagama - ukuguquka kwentloko, eya kukunceda ukusebenza kumashishini angaphantsi, ukwandisa ukunyamezela kunye nokuguquguquka kwemisipha yomva.

1. Beka ngasemva emzantsi, izandla kunye neentende ezantsi kufuneka zilele phantsi emacaleni omzimba, imilenze isolulwe. Emva koko pha kamisa imilenze uze ube yi-perpendicular up, ngelixa iinyawo zifanele zikhululeke. Qhubekani niphakamisa iminqweno yenu kwaye nilenze imilenze yenu. Izalathiso zombini zombini zimele ziboniswe phantsi phantsi kwentloko. Sifaka esi sikhundla embalwa imizuzwana.
2. Ngoku senza yonke into elandelelanayo - silungele imilenze size senze igosa elifanelekileyo nomzimba, kwaye ke ngoko kuphela iyancitshiswa phantsi. Ukuzivocavoca kuphindwaphindwa ngama-8-10.

Amanyathelo okunyuka

Ezi zifundo zesisu ziyakomeleza zombini umshicileli ophantsi, kunye nezikhwelo kunye nezihlunu zangemva. Ukongezelela, lo msebenzi utshisa ngokugqithiseleyo i-fat accumulated.

1. Siyamkela isikhundla sokuqala, njengokungathi siza kucofa iqhosha: sithembele kwizwane zezandla kunye neengalo ezichaziweyo. Sigcina umzimba uqonde.
2. Sifikela ebeleni ngamadolo ajika, ngelixa singatshintshi isikhundla somzimba, siyaqhwala imizuzwana embalwa.
3. Siphindela kwisimo sokuqala, siyafana nathi ngonyawo lwesobunxele. Ukuzivocavoca kuphindwaphindwe kathathu ngomlenze ngamnye.

Ukuzivocavoca kwi-press kunye ne-dumbbells

Eyokuqala, kufuneka uqaphele ukuba uya kufuna iimpawu ezincinci ezi-1, 5-2 kilogram. Kwaye ngoku malunga nokusetyenziswa kwesisu, esiyisixhobo esisinceda izihlunu zamagxa kunye nezandla ukugcina ithoni.

1. Salala ngasemva, siqala ngentloko ngeendlebe. Imisongo ephezulu ngaphantsi komgangatho iphakanyiswa ukuze i-angle i-45 ^° . Ngexesha elifanayo, pha kamisa izandla zakho ngokugqithiseleyo, kufuneka babe ngaphezu kwesifuba.
2. Siphindela ngokukhawuleza kwindawo yokuqala. Musa ukuchukumisa umgangatho ngeenyawo zakho. Ukuzivocavoca kuphindwaphindwa ngamaxesha ama-10-12.

Kwaye ekupheliseni: xa wenza konke oku kusebenza, qiniseka ukuba ukuphefumla kwakho kuchanekile: ukuphuma kwemoya kufuneka kwenziwe ngenzame. Kwaye ndifuna ukuphawula ukuba iimvavanyo kufuneka zenziwe ngokukhawuleza, kuphela kule meko ziqwalaselwa ngendlela efanelekileyo. Umele uzive ukuba izidumbu zakho zisebenza njani.