Umgaqo wokusebenza
Ukomeleza umshicileli, kufuneka ujongane nomthwalo omkhulu. Ukuba ngosuku olulandelayo awunayo i-muscle encane, ke awuzange usebenze ngokwaneleyo. Ezi zinto zenza ukuba izihlunu zisebenze ngee-angles ezahlukeneyo. Njengoko i-aggravation kule ngxaki iya kuba ngumzimba womzimba.
I-muscular mechanics
Ifom yeefomfa ngokuthe ngqo, iintlobo zangaphandle kunye neengaphakathi ze-oblique imisipha, kwaye zibuye zenzeke. Imisipha echanekileyo ephuma kwidini le-pubic ukuya kwiimbambo ezantsi, iguqa umzimba kwaye incede ijikeleze. Ziqhotyoshelwe kwiisiphako zangaphandle ze-oblique, ezijikelezayo zivela kwiimbambo ezantsi ukuya kumathambo angama-pelvic. I-oblique yangaphakathi ihamba idibanally ukuya phezulu ukusuka kwiplovis ukuya kwiimbambo eziphantsi. Izibhambathiso ezinzulu ezijikelezayo zomzimba zesisu xa ziphela, kodwa akunakwenzeka ukuba usebenze wodwa. Ixhasa izitho zangaphakathi kwaye ithatha inxaxheba ekuphumuleni.
Iingcebiso zomqeqeshi
Xa uqhuba ukuzivocavoca, cinga ukuba ngokuphindaphinda rhoqo amathambo kunye neembambo ze-pelvic kwaye usuke kude. Kwi-exhalation, khontrakthi yemvumelwano yesisu kunye nokuphefumlelwa. Ukugqithisa amafutha amaninzi kwisisu sakho, jonga ukutya kwakho kwaye usebenze ngokunyanisekileyo kwi-cardio exercises. Uyakwandisa umthwalo xa ubamba isilumko esili-2 kg phambi kwesifuba sakho, okanye phakathi kwemilenze yakho. Unako ukwandisa i-angle yebhentshi. Ukusebenzisa izihlunu kangangoko kunokwenzeka, kufuneka sihambelane nazo zonke iinqununu zethu ekuphunyezweni kwesi setha sesithathu.
Izixhobo
Ukwenza oku kuqhutyelwa, uza kufuna ibhentshini yokuzivocavoca nge angle elungelelanisiweyo, kunye nebhola lokufaneleka elitholakala kwiindawo ezininzi.
1. Ukuphikisa. Ukuzilolonga kuqinisa yonke imisipha yomshicileli. Beka ibhentshi kwinqanaba lama-30 degrees. Ulale phantsi entloko. Gweba izandla zakho phezu kwesifuba sakho. Beka esinye isundu phezulu kwesinye. Ukuhambisa amahlombe emagxeni kwaye uyabanciphise emahlombe. Gxininisa umshicileli ukwenzela ukuba inqindi ixinzezelwe kwibhentshi. Qinisekisa izihlunu zamaphephandaba ziphakamisa intloko, amahlombe kunye namagxa ehlombe. Gweba umzimba, udonsa iimbambo kumathambo e-pelvic. Musa ukugoba izandla zakho. Buyela ngokukhawuleza kwindawo yokuqala. Phinda ujikeleze i-2.5 imizuzu.
2. Ukukhulisa i-pelvis. Ukuzilolonga kuqinisa yonke imisipha yomshicileli. Ulala phantsi kwintloko ephakanyisiwe. Bamba ukuphumla kwesundu kunye nokuphumla kwesundu. Xhuma imilenze uze uyiphakamise kwinqanaba elingama-45 degrees. Iqhuba ihamba kancane. Gxininisa umshicileli ukwenzela ukuba inqindi ixinzezelwe kwibhentshi. Qinisekisa izihlunu ze-press, phakamisa imilenze yakho ngqo, uchithe izikhwebu zakho 6-10 cm ukusuka kwibhentshi. Buyela ngokukhawuleza kwindawo yokuqala. Ngaba ukuphindaphinda oku-14.
3. Iphiko elijongene nebhola lokufaneleka. Ukuzilolonga kuqinisa yonke imisipha yomshicileli. Buyela emuva kwibhola lokufaneleka. Amathanga aphelile. Iinyawo zimi zinyameko phantsi kumgangatho omncinane kunamahlombe. Amagxa, umqolo kunye nezikhwelo zilele kwibhola. Beka isandla sakho sokunene emva kwekhanda lakho, kwaye uncike kumgangatho ngakwesobunxele. Phakamisa umzimba ukwenzela ukuba kuphela umqolo ongaphantsi kunye neentambo zidibanisa nebhola. Ngelo xesha liphakamisa umlenze osisigxina okhohlo, uvule umzimba kwaye welule ihlombe elifanelekileyo kumgca osekhohlo. Buyela ngokukhawuleza kwindawo yokuqala. Yenza okuphindaphinda ama-25 ngenye, ke enye.
Senza okulungileyo
Kufuneka ukuba ulale ebholeni ukwenzela ukuba amahlombe kunye namagxa ehlombe aphezu kwinqanaba eliphezulu. Emva koko unokwenza ukunyakaza kunye nobukhulu bamaplitude.