Ukuzivocavoca ukuqinisa izihlunu ezinobunzima

Masibambane babambe ubunzima bokuqala bezitho zinobuqhetseba ngaphandle kwemigqomo kunye nabasemasimulini bendabuko. Siyabulela kwiingcebiso zethu, uya kuba nezimo ezintle, zihle kakhulu kwaye umzobo wakho uza kubhenkxa abantu. Ndikholelwe, ekusebenziseni kwethu akukho nto inzima, ngoko kukhanya kakhulu. Zama ukuzizalisekisa rhoqo. Eyona nto ingcono, uya kuba mncinci kwaye ube sexier, kwaye le nto isele ibe ngumdlalo. Ngoko, qhayisa, ngokuba yonke into isezandleni zakho! Futhi musa ukuma apho. Ukuzivocavoca ukuqinisa izihlunu ezinokuzondla kukunceda kule nto.

Coaching

Ukuzivocavoca, kwindlela omele uhlale uhlala ngayo, usebenze kangcono kwimisipha yamatye.

Umgaqo wokusebenza

Unako ukwenza ngokukhawuleza usebenze kuzo zonke izihlunu ezinobungqingili, kubandakanywa izihlunu ezihambisa umlenze wecala uze ungenise ngaphakathi. Ngombulelo uya kuphuhlisa amandla nje kuphela, kodwa ukukhuthazela kwe-cardio. Ukongezelela, tshisa iikhalori ezininzi.

I-muscular mechanics

I-gluteus maximus muscle isebenza kunye nezinye iimbini ezisebusweni obusenyakatho lwethanga: i-gluteus ephakathi kunye ne-gluteal encinci. Bobabini baqala ukusuka kwithambo le-pelvic baze badibanise kwinxalenye ephezulu ye-femur. Umsebenzi wabo ukubeka unyawo lwakho ngaphandle.

Izixhobo

Ukwenza oku kusebenza, uya kufuna ibhola lokuzivocavoca, i-absorber shock absorber okanye i-bandage elastic, ibha okanye ibha. Ngeendlela zemveli zokuqeqesha amandla, ukunyakaza kubaluleke kakhulu kwi-direction-backward direction, ngoko ke izihlunu ezijongene nokunyakaza kwamanxweme azikhulisi ngokwaneleyo. Izenzo "eziphambili" ziya kunceda ukubuyisela ukulinganisela kwemisipha nokuphucula ukubonakala. Ukongeza kule ngxaki, unokwenza uhlaselo kwaye uphumele eceleni okanye udibanise kwisilayidi.

1. Ukugxotha. Uqinisa zonke izihlunu ezinobunzima. Ukubopha iziphelo ze-absorber shock absorber okanye i-bandage elastic and put ring ring in the ankles. Yima ngokuthe ngqo. Ububanzi beembalo zecala elibanzi, iisokisi zikhangele phambili. Emahlombe, faka ibha. Qinisekisa umshicileli uze ususe ispapula. Thatha inyathelo ukuya kwicala ukuze uzive uxhatshazo lwe-absorber shock. Ngaba izikwele ziba ngathi ufuna ukuhlala emngceleni wesihlalo. Unokwenza umququzelele umzimba. Amagqabi kufuneka abe ngaphezu kweenyawo. Qinisekisa izihlunu zamagqabi ukuya kwindawo yokuqala.

2. Imilenze ebhola ibhola. Ukuzivocavoca kwomeleza imisipha yomphezulu weengxowa. Gqoka isangqa le-ankle eyenziwe ngumxube we-rubber okanye ukuxubha kwe-elastic. Yima emadolweni phambi kwebhola lomzimba, faka isisu sakho phezu kwayo, wabeka izandla zakho phantsi, ubeke phezu kwawo, uthathe indawo yokuqala: i-pelvis kunye neenqeni ziphezulu phezulu kwebhola, umzimba ubeka umgca ochanileyo ukusuka phezulu ukuya kwizithende, iinzwane zeenyawo zikhangele phantsi, izandla Ngokuchanekileyo, iintende ziphantsi kwamagxa, iminwe ikhangele phambili. Yenza imilenze yakho ibe yincinane ukuze uvale ukuxhatshazwa kwe-absorber. Ngaphandle kokutshintsha isikhundla se-hull, ngokubanzi usasaze imilenze yakho ngaphandle. Iisokisi zijonge ngaphantsi. Buyela ngokukhawuleza kwindawo yokuqala.

3. Ukuguqula umlenze. Uqinisa zonke izihlunu ze-gluteal, kunye nezihlunu zangaphambili nangemuva emathangeni. Gqoka isangqa le-ankle eyenziwe ngumxube we-rubber okanye ukuxubha kwe-elastic. Yima ngqo ecaleni kwenkxaso. Ububanzi beembalo zecala elibanzi, iisokisi zikhangele phambili. Cwangcisa i-press, cwangcisa isifuba. Ngesandla sakho sobunxele, qondana nenkxaso, yibeke ilungelo elangeni. Thatha unyawo lwakho lokunene kwicala, ngokubhekiselele kunakho, ngaphandle kokucima ityala. Yenza unyawo olulungileyo kuwe. Buyela kwisikhundla sokuqala, kodwa ungafaki unyawo olufanelekileyo phantsi. Yenza konke ukuphindaphinda kokuqala kunye, ngoko ke ngolunye unyawo.