Indlela ukulayishela eendaba, ngaphandle kokushiya ekhaya

Wonke kanye ebomini bam babecinga ukuba nembonakalo yakhe ifuna ukulungiswa. Kwaye ke eyona wagxeka Yebo izihlunu isisu leyo ezisongela Alenga ugly lonke ixesha uphumle, abasekho ukuzibandakanya kwimidlalo kwayo reception elithozamisayo. Ukanti, ukuba ukujongana nale inkathazo uya kuqalisa kungekudala. Kwaye ngoko ke ulwazi luncedo malunga nendlela ukulayishela eendaba, ukuba izenzo zakho kuba impembelelo enkulu.

Nkqu bodybuilders abaninzi abayazi indlela yokwenza kakuhle. Bayalibala ukuba izihlunu esiswini ibekwe ngqo nje kuphela, kodwa obliquely, kwaye transversely kukho ngaphandle kunye nezo ziphuma ngaphakathi. exercises obungabangeli mdla nokubi ezinzima libe nomphumela kwaye kukhokelela ekwandeni ubukhulu esinqeni. Eli nqaku inika imizekelo yendlela ukuze ahluze eyiyo kumhleli ukuphuhlisa izihlunu isisu ngocwangco.

Qala nesibakala sokuba lo mbuzo njani ukuze ahluze eyiyo kumhleli, cela ugqirha wakho. Yena angakunika i cebiso lililo kwaye nkqu ukucacisa iseti olulandelenayo eziya kuba kakhulu efanelekileyo kuwe. Phinda ngokwakho owakhiwe ngesakhiwo komzimba womntu kwaye ukhangele inkcazelo izihlunu esiswini. wena ke uya kwazi kungekudala into kufuneka sizame ngakumbi, nto leyo izihlunu ukuba ukuqeqesha. Ukuba sele zigqityiwe la manyathelo, ungakhetha enye ezo zokuziqeqesha zichazwe ngezantsi uze ubone ukuba swing indlela efanelekileyo kumatshini kuwe.

Lo msebenzi kakhulu badumileyo phakathi kwabo sicinga ngendlela swing kakuhle ucinezele esisu - a umzimba emcela. Ijoliswe esihlunwini rectus abdominis. Ngexesha abulawe layo, kubalulekile ukuba ukulungisa yokuqala, kungenjalo uzibeka esichengeni lwengoma umva. iinyawo kufuneka ngokuqinileyo ngqo zibekwe phezu komgangatho. Buyela kufuneka linyuke ngokuthe ngcembe, ukuqala ukusuka phezulu, emva koko uye ku ukuphakamisa eliphakathi kwaye ungalayisha umva, ukusongwa umnqonqo kangangoko kunokwenzeka, eguqa amagxa zakhe isinqe. Kuyo nayiphi na imeko, akunakubakho ukwenza nayiphi uphakamisa ngesiquphe emzimbeni. Kanye smooth siqinisekile ukuba akuyi kakubi wena.

Oku kulandelayo kwakhona uthotho indlela swing kakuhle a esiswini cofa, kwaye ijolise ngqo kunye nezihlunu nobangela. Kuyo iinyawo kunyuka ukusuka kwindawo yokuqala elele phantsi. imilenze zokuqala amadolo ukwazi isiqingatha-baphikele kuziswa isinqe, uze emva koko baphakamisa ngqo isinqe. Kulo mzekelo, izandla kufuneka nibambelele into ezinzileyo ezifana esitulweni, esemva intloko. Andize akuvumelekile, kuyimfuneko ekukhuliseni imilenze ngokucotha ukunqanda esinqeni ukwenzakala. Diversify traffic data sincoma nokuphakamisa imilenze kwi vice, oluqhutywa kwi bar.

Eyiyo kwabo baye wacinga umbuzo ukumpompa njani eendaba, ngaba babizwa ngokuba ukugoba. Ukuze wenze oku, kufuneka uhlale phantsi, izandla emva concatenate yakhe intloko namanqina babeka kwindawo ngathi ehleli uSihlalo eqhelekileyo. Kwaye uqala 'umoya phantsi ", nto leyo amagxa isinqe, phezu siphefumla, thinta ethangeni entloko. Igcinwe kweso sikhundla okomzuzwana aze abuyele kwisikhundla iqala. Lo msebenzi uqeqesha i obliques kunye intercostals izihlunu. Ukuzilolonga, nangona benolungelelwano inkcazelo, kunokuba nzima. Uyakwazi indidi ilenze zakhe ecaleni. Kwi inkqubo ukwetyisa kuthatha ixesha, kodwa umphumo kubonakala ngoko.

Baza bagqiba kwingxoxo ukumpompa njani le ndaba, ubonisa ukuba flexion buti kwaye babizwa ngokuba "isitulo ongumRoma." Umsebenzi wokuqala yenzelwa, ebambelele ukuya zokubambelela, kwaye umntla phambili de yarweca ebunzi floor. Nowesibini - kukubuyela umzimba ukusuka 'ehleli phezu kwesitulo, iingalo zakhe wawela phezu esifubeni sakhe. " Kwaye ngoko, umthambo nangaphezulu kulungile tye, intercostal kunye serratus kwezihlunu.

Xa zisenziwa ngokuthe rhoqo kwaye ngokuchanekileyo wanika iseti olulandelenayo ukuze bafumane inani amahle kungenziwa ngexesha elifutshane kakhulu.