Ukushaja esiswini neminye - ngesisekelo ubuhle

Belly - iphuzu umpofu lomuntu. Lokho kungenzeka ukuba wahlulele isimo ukulolonga umzimba nobuhle jikelele. Phela, akekho othanda indoda ngekhethelo esiswini saggy noma intombazane nge pleats. Uma nawe uphakathi kwabanjalo, ungabi namahloni, kungcono donsa ngokwakho ndawonye futhi ngiqale. Shaja for okusheshayo kwesisindo ingakusiza ukuzwa imiphumela umbani-fast. Kodwa kudingeka wazi ukuthi kufanele ezinye imithetho kanye umzimba.

Ukushaja isisu neminye

umzimba

Qala ukushaja isikhathi kuphela ukunyakaza okuncane ukuthi uyazi bonke kusukela ngiwusana. Ngokwesibonelo, umsebenzi omkhulu ngenxa yesixuku ngizolivusa emzimbeni. Kulula ukwenza. It kulimaza elingenhla imisipha besisu. Ungenza ukumisa noma izinhlelo ezikhethekile ezakha engcono kakhulu. Cabangela umzimba ezimbalwa eziyisisekelo futhi elula.

• Uyakuqonda kuncike, ozokusiza ukuba ucindezele ngokuqinile phansi bese ugcine ibhalansi yakho. Ngemva kwalokho, kancane kancane phakamisa imilenze yakho, ne amadolo kuqala isigamu-uzimisele bese qondanisa nemilenze yakho aphansi kuze kube stop. Esikhathini sokugcina umlenze isikhundla kufanele curled kancane phezu kwekhanda lakhe. Kubalulekile ukuba sikwazi ukuphefumula ngendlela efanele uma kwenziwa umsebenzi. Ukuphakamisa izinyawo zakhe - exhale uphinde wehlise - uhogela.
• Lala phansi bese ukugoba imilenze yakho i-engela 90 degrees. Lokhu kuyoba isiqalo isikhundla sakho. Ngokulandelayo, uvalwe uvikelekile ezandleni zakhe ngemuva ekhanda lakhe uqala ukuvusa umzimba kuze izindololwane zakho uthinte emadolweni. Ngokushesha ngemva kwalokho, ukubuyela ukuqala isikhundla. Ukuze uqale, yenza 5-10 rep, ngokuhamba kwesikhathi, ukwandisa umthwalo. Kubalulekile futhi ukuba sikwazi ukuphefumula ngendlela efanele. Phakamisa umzimba phezu exhale sehlise inspiratory.
• Thatha isikhundla ukuqala - ulale phansi bese ukugoba imilenze yakho nge-engela kwesokudla. Uzama ukumpintsha nethanga esiswini, kulokhu ukusunduza kubo aphume ezandleni wonke amabutho. Ingabe ezinikezwa eziyishumi futhi isiphetho. Kancane kancane ukwandisa umthwalo.

Ngisho ingxenye-ukushaja isisu neminye kungafaka nalaba umzimba. Kubalulekile ukukhumbula ukuthi udinga bahlanganyele namahora amathathu ngaphambi sokulala, ngaphandle kwalokho umzimba wakho ngeke lilungele ukuze baphumule.

Ukuqinisa abdominis rectus

• Izandla ngemuva ekhanda yokuvala ukuze izindololwane zakho wabheka e oluyi. Okulandelayo, phakamisa ikhanda lakho, kanye ukhalo futhi aphansi ngokushesha. Ukuzivocavoca okufanele kwenziwe ngesivinini ngesivinini esikhulu.
• Lala phansi bese uphakamisa imilenze yakho ngqo phezu kwekhanda lakhe, bese ewela kuzo. Hands kanye lock isiqu. Lona yokuqala. Qala ngobumnene uphakamise wehlise ukhalo, ne Ukugcizelelwa izandla. Ukuzivocavoca kubonakala kulula, kodwa ukunikeza umthwalo sina. Phinda izikhathi 3-5.

neminye esiswini ukushaja kungafaka iqoqo umzimba.

Jima ohlangothini nemaphakathi kwemisipha

• Phakamisa kwesokunxele degrees unyawo 60 bese ugcine lokho isikhundla. Bend ngakwesokudla ngesikhathi edolweni. Qondisa ingalo yakhe yesokudla phakathi parallel yakho ukuze nomlenze wesokunene kanye kwesokunxele silingo futhi phambili ngilwa kanzima ukuba yakha i-engela degrees 60. Kancane kancane ukushintsha isikhundla. Phinda umsebenzi izikhathi 10.
• neminye esiswini Ukushaja kufanele zihlanganisa ukuqeqeshwa lwezigaba ezahlukene, isb Kufanele ehilela wonke amaqembu imisipha, kusukela phezulu nesiphetho ohlangothini.