Umzimba eliphumelelayo kwesisindo

Abesifazane abaningi abafuna ukwehlisa isisindo somzimba. umzimba eliphumelelayo kwesisindo - kuyindlela engcono kakhulu yokuthola lesi sibalo ephelele. Ngakho, asikho nje babe ukwenzela ukungena okuncane kakhulu okusheshayo, kodwa futhi ngeke ube ngumnikazi ujabule toned nomzimba wezemidlalo. Ukuze ukunciphisa umzimba ngokushesha, udinga umzimba ngempumelelo ukunciphisa umzimba, ingenye kwezinhlobo okuyinto callanetics. I eziyinkimbinkimbi of imithwalo elula ngokomzimba static iye akhiwa umdansi odumile Dutch, futhi ivamile phakathi amantombazane amaningi avela kuwo wonke umhlaba. Ngakho wena nje baye njalo iphrezenthe ngempumelelo umsebenzi fast kwesisindo, futhi ngeke kweso ukuqaphela ngcono bebahle kakhulu ngokubukeka kwabo. I imithwalo eziyinkimbinkimbi Kunconywa ukwenza izikhathi 3 ngesonto. Lezi umzimba eliphumelelayo kwesisindo kuzodinga ibhande-ukushaqeka, ezingasetshenziswa ithengwe ngasiphi umnyango wezemidlalo.

umsebenzi 1st

Tape-mfutho iqinile emhlabeni emaqakaleni. Khona-ke kulandela qondanisa, welulele imisipha buttock futhi uphumule kubo kuze kube sekupheleni ekusebenziseni. Phakathi forefoot Kwadingeka engela degree angaba 45 ezahlukene. Kuyadingeka ukwenza isinyathelo ukuze ohlangothini, eziqala unyawo lwesokudla. Ukugcina emuva zakho ziqonde, ezimfushane phansi kancane. Bamba lesi sikhundla, ukugxila futhi uyacindezeleka ethangeni nezinqe. Kancane ubale kuya ku-100, bese ubuyela endaweni yalo. Phinda izenzo ezifanayo, isinyathelo nge unyawo lwesobunxele.

Ukuhanjiswa 2nd

Amanga phezu mat umsebenzi, emuva phansi. Ngomusa ukudonsa imilenze, ukuze akha i-engela esuka phansi ngama-degree angaba ngu-45. Cindezela glutes yakho. Nakani okhalweni. Akufanele kube arched futhi aphakamise phansi. Thatha mfutho ukushaqeka, pre-eligoqiwe ke ngesigamu, futhi encike phambili umzimba. Ngesikhathi esifanayo, kufanele silwele nzima yokwelula izandla iraba damper. Khona-ke, agobe umlenze sakho sokunene sitsheke eduze ukuze band zenjoloba. Zama ukubandakanya esiswini futhi sitsheke ikhanda lakho phambili futhi kwesilevu sakhe. Engqondweni ubale kuya ku-100, bese uphinda nge umlenze ngakwesokunxele. Okunjalo umzimba eliphumelelayo imilenze Ukudla uyobasiza futhi inciphise isandla futhi wenze ukuba nokhalo oluncane.

3rd Ukuhanjiswa

Thatha tape-ukushaqeka waqonda. Shock hook phezu unyawo lwesobunxele, tape ngokwalo kufanele babe sesimweni crosswise. Sibambe imikhawulo band zenjoloba, zohlobo bebambene ngezandla futhi nokuphakamisa yabo. Thola isikhundla izandla, nge ikati ubuyozizwa umsebenzi imisipha ingalo. Shelelisela ngakwesokunxele ngezinyawo emuva kancane abaliqukulayo. Ungakhohlwa yokwelula imisipha buttock. Ngaphezu kwalokho, ukuma ilungile futhi musa ukudonsa emahlombe akho phezulu. Bamba lesi sikhundla, ngokubala ngokwengqondo ukuze 100. Phinda ekusebenziseni ngonyawo lwakho kwesokudla.

Ukuhanjiswa 4th

Hook tape-mfutho ngoba umlenze ngakwesokunxele, njengasezulwini isikhundla eyedlule. Cross iraba yeqembu lakho, thatha emaphethelweni bese udonsa izandla phambili esikhundleni parallel maqondana phansi. Feel like ukusebenza imisipha ehlombe. Umlenze kwesokunxele kancane kubuyiswe, qinisa imisipha yakho buttock. Khona-ke, kudingeka sigobe, umlenze ngesikhathi edolweni. Zizwe voltage gluteus nemisipha imisipha. Njengazo zonke neminye imicikilisho, uzodinga onawo kuleyonto isikhundla uze ubale ukufika ku-100 Khona-ke, izenzo ezifanayo abazenzi nge unyawo lwesokudla. Khumbula ukuthi wenzani la umzimba ngempumelelo elisetshenziselwa ukunciphisa umzimba, kufanele unake zonke ukunyakaza abushelelezi. Isigaba ngasinye kumele kwenziwe kancane, uzizwa umsebenzi ngamunye kwemisipha. Futhi "ukulalela" umzimba wakho futhi musa babonisa. Ukuzizwa ukhathele, thatha ikhefu, bese uqhubeke ukudala sibalo ekahle.