I-press yebhinqa enhle-isibambiso sokwenza okufanelekileyo

Ngubani ovela kwabesifazane abazihlonelayo abazange baphuphe ngesisu esihle esiphefumlelweyo. Ukongeza kwimbonakalo ye-aesthétic, ngenxa yenkcenkcazo, unokufumana i-posture enhle kwaye uphucule umsebenzi wezitho zangaphakathi. Nangona kunjalo, umshicileli wesibini awuyi kubonakala ukuba kukho i-fat deposits kwindawo yesisu. Ngoko ke, ngaphezu kokuzivocavoca umzimba, kubalulekile ukulungisa ukutya kwakho.

Umshicileli wesibini uthatha ukulungiswa ngokubanzi komzimba wokupompoza kwemizimba. Ngoko ke, kwindawo yokuqala, kufuneka uqale ngokuqeqeshwa kwe-cardio (ukuhamba, ukugijima, ukudansa, ukuhamba ngebhayisikili nokubhukuda). Ukongezelela ekuqeqeshweni ngokubanzi kobutyebi bomzimba, ukujikeleza kwegazi kuya kuphucula, izinto eziyingozi ziza kuqala ukukhutshwa emzimbeni nasemzimbeni womzimba ziya kuqala ukuzaliswa ngomoya. Ngaloo ndlela, ngaphezu kokulungiselela umzimba ukudala izidumbu ezintle zesisu, ibhinqa liyakwazi ukuphakamisa ithoni, liphucule indlela yakhe kwaye ivuyiswe.

Ukuzivocavoca kumaphephandaba kufuneka aqalwe ngokucophelela kwaye aziqaphele. Ngoko, ukuqeqesha kuyimfuneko ukuqala kuphela kwisisu esingenalutho. Iimvavanyo zokuqala kufuneka zibe ngamaqhinga okufudumala kunye nezihlunu ezilula. Ukuphuka nokuphumla phakathi kweendlela kufuneka kufuneke ukuba ugweme uxinzelelo olongezelelweyo entliziyweni. Ukwandisa umthwalo kufuneka kwenziwe ngokuthe ngcembe usebenzisa i-dumbbells nezinye izinto. Uhlobo oluphambili lokuqeqesha luphunyezwe phantsi kolawulo lweengcali. Ukuba lona wesifazane unquma ukwenza konke okufanayo nakwekhaya, ke umshicileli wesifazane ulungele ukuguqula phambi kwesibuko ukujonga ukuchaneka kwendawo yomzimba kwaye unganiki umthwalo ongasimfuneko emva.

Ukuzivocavoca kwenkcenkceshela yamantombazana akufani nento yokuzilolonga kwabasetyhini abadala. Ukwahlukana kuphela okukuphela kwimiba yeendlela kunye nobukhulu beeklasi.

Ngokuqhelekileyo yonke imithwalo yokuzivocavoca iyakhelwe kwicala lomzimba wesisu esisodwa , esahlukisiwe sibe yi-oblique kunye ngqo, ebizwa ngokuthi "phezulu" kunye "nezantsi". Into eyona nto inzima kukushicilela phantsi, njengoko ezi ntlobo zingabandakanyekanga ebomini bhinqa.

I-press yebhinqa enhle inokufumaneka ngokusebenzisa imimandla emihle kwaye ishukumisayo. Ukuzivocavoca ngamandla kukujolise ekuphunyezweni kwenani elikhulu leendlela, kwaye ukuqhuba iiklasi kwimodi ye-static inikezela ukugcinwa kwe-muscle contraction kunye nenani elincinane leendlela.

Iimeko eziphambili zokuqeqeshwa ekupheliseni umshicileli ziqhelekileyo kwiiklasi. Umthwalo ophezulu kunabo nawaphi na amabhinqa ingqesho ukususela ezimbini ukuya kwezine ngeveki kunye neendlela ezimbini okanye ezine.

Inani lemisebenzi yokuqinisa imisipha yenkxalabo inkulu kakhulu. Ukuqhelanisa okuqhelekileyo kukuphakamisa umzimba kwindawo efanelekileyo yokuguqa ngamadolo. Lo msebenzi ubizwa ngokuthi "ukuguqula" . Xa wenza lo msebenzi, umthwalo oyintloko ubeka kwiimisipha ze-abdominis ze-rectus, kunye neSebe le-muscle lumbar lisebenza. Kubaluleke kakhulu ukuba ukulala ngexesha lokusebenzisa lo msebenzi kuchutywe kumgangatho. Kunconywa ukuba yenze ngo-1-3 isethi yamaxesha angama-20-50.

Umsebenzo olandelayo osebenzayo kumasipha oblique yoshicilelo "ukuguquka kwe-diagonal" , okubandakanya ukuphazamisa ngendlela efana nokwenza umlenze olungileyo unxweme olukhohlo, kunye nekhohlo ekunene kwesobunxele. Lo msebenzi ungenziwa kwakhona ukuya kumaxesha ama-20 amaxesha angama-20.

Ukomeleza umshicileli ophezulu nangaphantsi, kufuneka wenze umsebenzo "uphupha kabini" . Isikhundla sokuqala - silele phantsi, imilenze iyagoba kwi-angle ye-45 degrees, izandla ziphakathi kwamagxa, okanye ngasemva kwentloko. Nciphisa ngokukhawuleza iingalo nemilenze ngexesha elifanayo ukuya kwelinye icala, uze ubuyele ngokukhawuleza kwindawo yokuqala. Kufuneka uyenze, njengemisebenzi yangaphambili, ukuya kwi-3 iindlela ezingaphantsi kwama-25 amaxesha.

Ukunciphisa inqeni kwaye wenze ifowuni ephantsi ngumsebenzi osebenzayo "ukuphakamisa imilenze yakho . " Ukwenza oku kulula kakhulu: ulele emhlane wakhe kwaye ubambe izandla zakhe ngecala, pha kamisa imilenze ibe ngama-90 degrees, uze uhlawule ngokuthe ngqo ukuya kwindawo yokuqala. Lo msebenzi ungenziwa ngomlenze ngamnye ngokwahlukileyo (ukuphindaphinda kwe-10-20), uze uphakamise zombini iinyawo kunye.

Ukuqinisa imisipha ye-oblique yesisu, isetyenziswe "ibhasikidi" esetyenziswayo , efanisa ukuhamba ngebhayisikile elele ngasemva kwaye ibambe izandla emva kwentloko. Yenza okungcono kwiisethi ezi-40 zezihlandlo ezingama-40 nganye.

Musa ukulibala ukuba nayiphi na umsebenzi ofunekayo ukubeka esweni ukuphefumla kwakho. Umoya kufuneka uhlale usenziwa ngokuqhekeka kwemisipha.