Indlela ukwenza ezimazombe nabezindaba ukwakha impumuzo amahle esiswini

ukusonta Direct cindezela umzimba eziyisisekelo ukuthuthukisa imisipha kwemisipha besisu. Bavumela wena qinisa imisipha esifundeni futhi ukuba kuvelwe impumuzo enhle. imisipha Good besisu ivelele ukhuluma ngani abasubathi abaqeqeshiwe imincintiswano, imisiwe kuqala imisipha soreness izibalo futhi igweme ukuba kube khona ukulimala ukuqeqeshwa lumbar. Ngaphezu kwalokho, ukuvikela kanye nokuzithuthukisa lezo ukusekela izitho zangaphakathi emathonyeni ahlukahlukene, ukuthuthukisa ukubambisana.

Ukusonta cindezela wenziwa sidindilize nge ephakanyiswe izinyawo zakho bese ngihlaliswa shins egqumeni. Kulesi sikhundla, ephakamisa esifundeni ehlombe wanelisekile, okhalweni akezi phansi. Kuyadingeka ukuba ukuqapha kwawo namandla awo. Kulesi umsebenzi, kufanele kube okuncane, njengoba awalethe at high emsebenzini ijoyina hip, futhi imisipha besisu uthole umthwalo ubuncane. Enye indlela Kwenziwa ngaphandle kokuphazamiseka kanye amakhefu. Kuyadingeka ukuqapha imisipha besisu - kumele njalo ukulayishwa bona. Endabeni kalula ekusebenziseni, kufanele usebenzise silinganiso: a dumbbell noma Pancake kusuka induku ebanjwe izandla futhi yayicindezele esifubeni, namadolo ayo ecindezelwe ibhola kwesamba. Omunye umjikelezo iyokwakhiwa ezinikezwa ezintathu. Encwadini uphinda umthwalo kwenziwa izikhathi 20-25.

Kunezinhlobo eziningana ezimazombe nabezindaba ukuthi lwenziwa ngejubane kancane kwemisipha uhlobo:

1. Bonisa esihlalweni Roman - umthwalo uwela ucindezela zone engenhla. Ukuzivocavoca yakha engxenyeni engenhla impumuzo futhi ithuthukisa amandla. Sihlezi Phezu oluvundlile kanye kokungathembeki imilenze enwetshiwe phakathi ezinamasondo iziphakamisile bezinhlamvu engenhla 30 - 60 degrees kusuka ovundlile.
2. Reverse Crunch - cindezela kuqinisa esiswini ephansi. Ukuzivocavoca siqondiswe a bephakamisa engxenyeni engezansi cindezela. Ukuqamba Amanga emhlane wakho, izinqulu kufanele navuswa kanye imilenze bent ezingeni perpendicular phansi, amadolo ehoshiweyo afinyelela esifubeni.
3. Lefanele, ungalibalekeli ukusonta - wadonsa imisipha etshekile endaweni okhalweni. umzimba ezinjengalezi ziyadingeka ukuze uqinise endaweni lumbar. Okwenziwe ngohlangothi lwakho. Imilenze ibheke emadolweni, ngesandla esisodwa uhlezi eduze umzimba, nezinye - ngokuba ikhanda. Eyenziwa ephakamisa esifundeni ehlombe. Le nhlangano yenkolo yokulwela esifanayo wenziwa ngakolunye uhlangothi.
4. Bonisa ngokuba isikhamo sewayini ebhentshini nge eyehlelayo - zisetshenziswa phezulu besisu endaweni muscle ukuqondisa imisipha ethangeni. Ukuzivocavoca eba namandla futhi ahlunge ukukhululeka cindezela. Sihlezi Phezu ebhentshini i-engela degrees 30 kuyenziwa liyaphuma izindlu ezingeni ye-engeli kwesokudla phakathi esifubeni kanye namathanga.

Ukusonta cindezela kungaba kwenziwe ngosizo simulators. Ikakhulukazi, usebenzisa indlela ye-block, ungakha amadayisi esiswini engenhla umbukwane futhi zijabulisa. Lokhu kuhilela okwengeziwe etshekile imisipha besisu. Eguqa at ibanga imitha kusukela Simulator futhi ubambe isibambo block engenhla, kubalulekile ukwenza umzimba Nyakazisa phambili kufana ngokuphawulekayo nalokho okwenzeka ezingeni phansi. Ngesikhathi esifanayo some esandleni kuze uze uthole engela kwesokudla endololwaneni. Ngalesi sikhathi, tikhatsi cindezela, izindololwane wadonsa emadolweni, futhi ngemuva is babanjwa.