Kanjani ukwakha obliques - iqoqo umzimba

Uma unesithakazelo indlela ekhiphela up the obliques, ake siqale ukuthola lokho abayikho nalokho abakwenzayo. Ngakho kuqala elakheke kancane. Hlukanisa izicubu zangaphakathi nezangaphandle.

imisipha Extraocular ungomunye kunawo futhi iningi zibukeke lubonakale imisipha besisu, ngakho umuntu mafutha kungenziwa kalula ukubonwa ezinhlangothini indawo yabo. Ngekusebentisana, ilungelo namaqembu kwesokunxele imisipha, esifubeni izimisele phambili, nekhanda lakhe eduze kwezinyawo. Uma kuwukuthi neqembu elilodwa kuphela, esifubeni komuntu uzungeza e esesayidini ke.

izicubu zangaphakathi enamathiselwe izimbambo phezulu futhi kanjalo baqhubeke kwemigudu yokuphefumula imisipha yesifuba. Ngezansi, ukuthi yizinto ezihlobene ne fascia thoracolumbar futhi iliac ithambo. Uhlobo lomsebenzi wabo kunqunywa yokuthi ayelala up towards ikhanda perpendicular etshekile imisipha zangaphandle. Yingakho lapho iqembu kwesokudla imisipha esifubeni esitshekile kwesokunene nezinhlanu ngakwesobunxele kuya kwesokunxele ke, njengoba kushiwo ngenhla, bephambana umsebenzi wakhe ukunyakaza uhlangothi we esifubeni. Uma encishisiwe yangaphakathi imisipha etshekile zombili - umzimba phambili insaliwe.

Ngakho, siyabona ukuthi le misipha ukudlala indima eliletha ukuthula. Ngesikhathi esifanayo asikwazi indiva ukuthi ukunyakaza, ngawo ungafunda kanjani ukwakha imisipha zangaphandle etshekile, indoda ekuphileni kwansuku zonke akuvamile wenza. Ngakho-ke, ngokwandisa umthwalo phezu kwabo, ngokushesha niphele isikhathi eside ukuze kabusha amabutho azo. Baqeqeshelwa imisipha besisu ayadingeka ikakhulukazi labo ezemidlalo okuyinto eyenziwa njalo wathi ukugoba, zisonta we esifubeni, njengoba benza kungenzeka ukuvimbela ukulimala kulezi ukunyakaza, kanye nokuvikelwa kwezemidlalo ezifana ice hockey, isibhakela nezinye karate.

Kanjani ukwakha etshekile imisipha besisu izokubonisa uchungechunge elandelayo umzimba ezilula.

Ukusebenzisa kuqala. Ukuze afeze Thatha isikhundla esilandelayo: imilenze ububanzi uhlele, izandla ekhanda, esifubeni engenhla futhi qondanisa esitshekile kancane phambili. Khona-ke utshekisa umzimba, ngenkathi kususwa ematfuba kanye Nyakazisa nasemuva.

Eyesibili umsebenzi. Lie emhlane wakho, beka unyawo lwakho kwesokudla phansi wafaka wakhe ngakwesokunxele. Beka uhlangothi ngemuva ekhanda futhi wokudonsa kwesokunxele kuya ecaleni, entendeni up. Kumele uhambise esifubeni kwamadolo ngakwesokhohlo, kuyilapho gwedla kwesokudla ayisekho uthinte phansi. Khona-ke kancane ukubuyela ukuqala isikhundla. Uma kwenziwe ngendlela efanele, ukhalo kumele njalo bezama phansi, izindololwane phandle, ikhanda lakhe ngazo ngakwesokunene futhi imisipha besisu kubophekile.

Izivivinyo elandelayo sokuba imisipha etshekile. Ukuqamba Amanga emhlane wakho, ukugoba imilenze yakho ngesikhathi esifanayo kwedolo, nibeke izinyawo zenu phansi. Ukushiya phansi yanjalo eyodwa ke nezinye ukudla kwenkemba, imisipha zingaphazamisi esiswini bese ithunyelwa ngesandla kuya ophahleni.

Ukusebenzisa sesine kulabo abafuna ukuthola ukuthi ukumpompa up obliques. Ukuqamba Amanga emhlane wakho, ukukhulisa esifubeni sakho kancane futhi afeze izandla. Khona-ke kancane ubuyele indawo yokuqala. Uma kwenziwe ngendlela efanele, izindwani phansi, emahlombe esembula phansi, futhi imisipha besisu kubophekile.

Ukusebenzisa yesihlanu. Thatha isikhundla esilandelayo: ukugcizelela ezinsikeni zawo ingalo ngezansi ehlombe, amadolo goba, elingenhla esifubeni UQONDISE, ukudonsa tape iraba phakathi izandla. Zama ukudonsa zombili izingalo eceleni ukhalo, khuphula senyonga kuze kufike uthola. Eteyipini, kuyilapho ngesikhathi esifanayo edonsa phezulu phezu obuphelele ngilulekela. Ngemizuzwana emibalwa kungcono ukwenza umsebenzi ngaphandle ibhande futhi isekelwe esikweni lasendulo Ngakolunye uhlangothi wakhe edindilize phansi phambi. Futhi kuphela labo wayekwazi ekhiphela up the obliques, ungasebenzisa tape.

Phakathi bacecesheka ukucacisa kahle lemali kahle umsebenzi, ngokusekelwe kokufaneleka kwakho ngokomzimba, ngoba zonke lezi Kunconywa umsebenzi imfundamakhwela Wabasaqalayo ukwenza 4-8 ukunyakaza kusuka izikhathi ezimbili kuya kwemithathu ngosuku, kodwa uma ukuqeqeshwa yakho kwanele, ungakwazi udlulele 12 24 ukunyakaza kathathu kuya kwamane ngosuku. Kuyaziwa ukuthi imisipha esiswini ukusebenza futhi squats kanye ebhentshini cindezela kusukela emahlombe, kodwa musa asule ngokuphelele futhi isinyathelo stabilizers ngoba inzuzo kunikezwa zokuziqeqesha njengoba amagquma kanye kuhlanekezela the esifubeni, okungukuthi, labo kuchaziwe ngenhla. Ayakwenza imisipha, titibonelo letinkhulu tekuvumelana, kodwa ngaphandle kokwenza omkhulu kakhulu, ngoba yephula ukwanda ngokweqile efomini yobuhle emzimbeni.