Kungakhathaliseki ukuba uziva njani ngeendlela zaseMpumalanga, ziya kukunceda xa unquma ukulungisa ukuhamba kwakho.
Ukuba unamapounds amaninzi kwaye phantse zonke ii-cardio workouts ziphikisana nawe, zininzi njengeasanas. Ukuzenza imihla ngemihla, ungenza i-corset yangaphakathi. Ngoko, uya kukwazi ukugcina i-posture echanekileyo, eya kunceda ukubuyisela impilo. Ngokwempilisi zasempuma, indawo engafanelekanga yomgudu akusiyo imbangela yamanqindi amaninzi, kodwa ngokuchaseneyo, indawo engafanelekanga yomsana ivuselela i-stagnation, ukungonakaliswa kwe-metabolism, ekhokelela ekubonakaleni kobunzima obukhulu.
Inkomfa yokuzivocavoca
IPOSITION OF PLANE
Hlalani ngamadolo aguqe, imilenze isasazeka, izandla zihlala phantsi. Hambisa ubunzima ezandleni zakho. Qinisekisa ukuba amajoyini enkantshi aphantsi kancinci phantsi kwamagxa asegxeni. Jonga phantsi, jonga intamo ukuba ube ukuqhubeka komva. Faka izihlunu zesisu esisemsebenzini, uqiniseke umgca ongaphantsi: akufanele kuguqulwe. Bhuqa amadolo akho phantsi uze uhlale kwiminwe yakho. Gcina umva wakho njengento ephathekayo njengoko kunokwenzeka, i-coccyx yangena ngaphakathi. Ukuba uphumla ezandleni zakho kakhulu (ubunzima bomzimba abuvumeli), landela inketho elula. Ukugqithisa ukubeka phantsi, iminwe eqondisa kuyo, ngelixa iindlovu zifanele zibekwe ngokuthe ngqo phantsi kwamagxa asegxeni. Kwakhona, qinisekisa ukuba umva uhamba ngqo, ngaphandle kokuguqa kwi-back back.
SIDE PLANK, ARC
Phendukela kwicala lasekhohlo, qalisa umlenze wesokunene ngakwesobunxele. Gweba ingalo yakho yesobunxele uze uqothule umzimba phantsi. Gcina isandla sokunene phezulu, ukuze izandla zombini zise kumgca ofanayo. Musa ukulahla intloko, intamo ifanele ibe kukuqhubeka komgudu. Qaphela ukuba i-pelvis ayiwa, kwaye isisu sidonseleka, njengokungathi umzimba wonke unqatywe phakathi kweendonga ezimbini. Ngethuba ngexesha lokumisa kwipaneli ecaleni, thumela isandla sokhohlo phambili ngentendelezo, ugobe umzimba, uphakamise ubuso obunxele bomzimba, uvule intloko uze ukhangele phantsi kweengalo. Emva koko landela ibha yangasecaleni. Ukuba kulo mzekelo, yenza umsebenziselo omkhulu, bhinqa umlenze ongezantsi emadolweni uze ubeke phantsi.
I-PO3A YE-SPHINX NEMISEBENZI YOKWENZA
Silala phantsi esiswini. Beka izibhengezo zakho phantsi phantsi ngendlela efana ngayo, kwaye izibonda zifumaneka phantsi kwamagxa. Gweba umva wekhanda, jongene phambili, ngokungathi uzimisele ukukhwela, amahlombe akufanele aphakanyiswe kwaye abuyele kancane. Xhuma iinyawo. Kwimbuyiselo kufuneka ivelwe ngokushenxisa. Gweba amahlombe, gxotha kwi-coccyx. I-cell ye-Thorax phambili kwaye ulula umzimba - oku kuyisimo se-sphinx. Ngoku, ngaphandle kokutshintsha isikhundla sesemva, krazula izandla zakho phantsi, ubeke iibhothi phantsi kwamagxa akho uze ubeke izibonda zakho. Ukuhlanjululwa kwemisipha, ukugoba ngokugqithiseleyo - oku kuyinkqubo yenyoka. Khangela phambili, uthathe intamo yakho, ungacinezeli i-chin yakho kwisifuba sakho.
I-CROCHISLE POSITION
Hlala kwicala lakho, khokela isandla sakho sekhohlo phambili. Khuphula ihlombe uze wolule uhlangothi olusekhohlo, uchukumise umgangatho kunye nezimbambo eziphantsi. Isandla sokunene phambi kwakho, ukuncedisa ukugcina ibhalansi. Yeka uxhumano uze uqothule imilenze ukusuka phantsi. Gcina iinyawo zakho kunye. Emva koko ujike kwaye ubeke ulwahlukileyo.
IPHANGER POSITION (SMOKE)
Silala phantsi esiswini, kunye nesinqe sihlala phantsi. Izandla ezongeziweyo, zitshiywe kwinqwelo, zibeka phantsi kwe-groin. Ukuphakamisa imilenze edibeneyo ephakamileyo njengoko kunokwenzeka, gcina iisokisi zakho zincinci. Hlalani kule ndawo, nizama ukuqhubeka nokuphefumula (ekuqaleni kuya kuba nzima). Ukuba kunzima ukuba wenze umsebenzi, yenza kube lula: pha kamisa imilenze yakho enye, ngowokuqala, uze ushiye. Ukuphakamisa umlenze wakho, ungawunciphisi ngokukhawuleza, kodwa uhlale kwisithuba esithile sokuphefumula.
UKUPHATHWA KWENKQUBO NGEMVA KWEMISEBENZI
Ngoku udinga ukunyanzela ngobumnene imisipha, emva koko kukho umngcipheko wokulimala. Ngenxa yale njongo silala phantsi, imilenze iguqa ngamadolo kwaye iwafake kwisifuba. Ukuphambana nomnqamlezo kunye nokubethelela ukuqonda iingcambu zangaphandle zeenyawo. Zithintele imilenze yakho. Ngexesha elifanayo, siphakamisa amahlombe kunye ne-coccyx ukusuka kumgangatho, ujikeleze ngasemva, kunye nempumlo yakho kule mzuzwana zama ukucima amadolo akho.
INKQUBO YOKUBHALA
Ukuhlala phantsi, cinezela i-sacrum kwaye uthembele kwiindawo eziphakamileyo, pha kamisa umzimba, ukuze ama-blade aphule kude nenkxaso. Imisongo iyakwandisa kwaye iphakamise kancane ngaphantsi komgangatho. Emuva, akufuneki kubekho ukungcola. Zama ukugcina iinyawo zakho kwindawo ye-40 ° kwenkxaso (ukuba kunzima kuwe, ukunciphisa ukuphakama kokuphakanyiswa). Emva koko, ukulinganisa kwi-sacrum, welula iingalo zakho phambili ukuze zilandelane kunye nomgangatho. Hudula iminwe yakho phambili. Gcina imisipha yobuso bakho ikhululekile. Hlala kule ndawo ngokude kangangoko kunokwenzeka, ubuncinane ubuncinane be-8-10 imijikelezo (inhaling and exhaling).
INKQUBO YOKUPHAKATHI
Ukusuka kwisikhundla sesinqanawa esiphantsi sihlala phantsi. Beka izandla zakho ngaphantsi kweengxube ze-hip, kodwa phakathi kwamagqabi. Amagxa aya phambili; Ukuba kunzima, zibeke emacaleni enu ngokwakho inkxaso-eyongezelelweyo iincwadi kwaye uzibeke izandla. Ukuphakamisa i-pelvis kwiindleko zoomatshini kunye nezandla, imilenze iyahlala iqonde. Yeka emanzini ngeenyawo zakho, uzenzele iisokisi. Ukunyanzela umsebenzi, phakamisa umlenze okhohlo kuqala, ngoko umlenze okunene. Ngamaxesha onke zama ukuhlala ixesha elide kunokwenzeka kwi-pose, uphefumle ngokukhululekile. Qaphela - ngexesha lokukhulelwa, ukuya esikhathini okanye emva kokulimala kwesandla, inxeba ayinakuyenza.
UKUSEBENZISWA KWEPOSITION POSITION
Ukuhlala phantsi, kunye neesokisi zakho, ulula phambili. Hlekela kwi-angle ye-40-45, gcina umqolo wakho ngqo. Amagxa angaphantsi, asuse amahlombe. Intamo imele umgca omnye kunye nomva (kwaye uyaphambukela nayo). Khangela phambili okanye iinzwane. Gudla iingalo zakho phambi kwakho kufana nomgangatho. Bamba kule ndawo. Inketho enzima ngakumbi kulabo abanokubhaliweyo kwangaphambili kubonakala kubulula: ngaphandle kokutshintsha isikhundla somzimba nentamo, pha kamisa izandla zakho ukuze ziqhubekele phambili.
I-POST POST
Hlala phantsi. Phindela emuva, phakamisa imilenze yakho ekhwebileyo kwaye ucinezele iinqunqa zakho emzimbeni. Emva koko, ngokubamba iintsimbi ngezandla zakho, ulungele imilenze yakho, ukukhupha iisoksi zakho. I-angle phakathi kweendlwana kunye nemilenze kufuneka ibukhali okanye iqonde. Ukulinganisela kumathambo e-ischium, kungekhona kwi-coccyx. Izandla ziqhubela phambili zihambelana nomgangatho. Bese uphakamisa uphinde ubuyele kancane - ngokuhambelana nomzimba. Hlalani kwi-pose ye-5-10 imijikelezo yokuphefumula.
EZIMBINI NGOKUNYE: I-POST OF THE BOAT NE-POST OF EARLIER
Ngaphandle kwamacala, faka iincwadi ezimbalwa onokuzithemba (kwinguqulelo enzima, izandla zimi phantsi). Hlala ngeengalo zakho ngeenxa zomadolo akho, ulungele umva wakho, uhlale unqamle nomzimba. Tendlela amagatsha ukwenzela ukuba ahambelane nomgangatho. Sock ukufikelela kuwe. Emva koko iingalo eziqhelekileyo ziyaqhubeka zihamba ngokufana nemilenze kunye nomgangatho. Ukulungiswa kwe-5-10 imijikelezo yokuphefumula. Emva koko faka izandla zakho kwiinkxaso, hlela imilenze yakho phambi kwakho uphakamise i-pelvis kunye neenyawo phezulu. Kwakhona, hlala kwi-pose ye-5-10 imijikelezo yokuphefumula. Phinda le nxalenye ye-asanas kathathu amaxesha.