Obonisa for the engxenyeni engezansi cindezela

Baningi abantu abayizigidi bamatasa ngifuna umzimba for engxenyeni engezansi cindezela bese uzama qinisa ke. Futhi akuyona abantu nge isisindo okweqile, eziningi mafutha bakholelwa ukuthi banayo amaphutha kule ndawo ukuthi kumele ilungiswe. Ingxenye engezansi cindezela kunzima ngempela zifezeke, ngoba imvelo ekuqongeleleni abazalwa Zhirkov namandla lapha. Ngaphezu kwalokho, uzoba ukwenza umzimba ngoba esiswini sakho aphansi, kufanele futhi ushintshe ukudla kwabo evamile, isusa uzime nensika onke amanoni, ufulawa, amnandi futhi ngibhema kanye ukuzibandakanya ezenzweni cardio.

Ngokuvamile, wonke ama-ab ephansi kuyinto ingxenye oqondile imisipha besisu. Kungenxa yalesi sizathu-ke kuyadingeka ukwenza izivivinyo for the engxenyeni engezansi cindezela bese zonke amandla ayo. Ukuqaliswa inqubo kuyadingeka ukuze ubuke, ngoba indlela engalungile ukuba ukuqeqeshwa igcwele lwesigemegeme esibuhlungu, ikakhulukazi yomgogodla lumbar.

Indlela ukuqeqesha cindezela? Ukuqamba Amanga emhlane wakho, bagweme eguqa okhalweni, esiphezulu ahoxise esiswini bese qinisa yakho glutes. Ngakho utomule Ezansi nabezindaba, ngaphandle kokusebenzisa flexors hip. Musa ngokushesha ukufuna ukwenza ezinikezwa eziningi, into eyinhloko ayikona ukuhlanganisa ubukhulu kodwa izinga, thatha isikhathi sakho, konke kuyofika isikhathi. Uma, ngesikhathi jika cindezela, ungazizwa a ukuncinza e imisipha esiswini ke nenza umzimba for aphansi okungalungile besisu. Uma imilenze ukhathele kakhulu, ngakho-ke nawe usizakale ukusebenza ngenxa hip flexor, hhayi ngempela kahle izivivinyo for the engxenyeni engezansi cindezela. Welulekela kusiza ukubuyisela amandla.

Inani elikhulu alokuncane ezinikezwa izikhathi 20 kuya ku-30 ngeke kube nemiphumela ekahle kakhulu, kodwa khumbula ukuthi konke kufanele sinikezwe ngokuhamba kwesikhathi, siqale ngelinye indlela, kancane kancane zandise izinto inamba ezinhlanu. yezinkinga unomphela umsebenzi kubalulekile, njengoba imisipha yakho besisu ukujwayela umthwalo.

Futhi-ke, ekugcineni, Obonisa for Ezansi emaphephandabeni athile:

1. Vis kubha ukuthi siphakamise izinyawo. Phakamisa imilenze kancane phezulu njengoba eliphezulu ngangokunokwenzeka, ngaleyo ndlela evula abuye avale emadolweni. Ngezinye iphuzu esiphezulu ngamadolo yakho kufanele ibe webele imizuzwana embalwa, ubambe kulesi sikhundla, bese kancane wehlise imilenze yakho phansi. Ungakwazi ukukhulisa imilenze waqonda, kodwa kunzima kakhulu. Kulesi samuntu, iminwe yakho kufanele uthinte oluvundlile.
2. Movement ngamamitha mbuthano. Lie emhlane wakho, imilenze phusha ndawonye, futhi bend at engele ayosho. Hands phansi, izandla ngaphansi izibunu, wehlise back ngokuqinile phansi. Qondisa imilenze yakho phambili langaphezulu engela 45 degree kusuka phansi, futhi ngokushesha, ngaphandle ikhefu, yehlisa kubo phansi, eguqa futhi edonsa emadolweni akhe esifubeni sakhe. Qinisekisa ukuthi izinyawo babelokhu encishisiwe hhayi ngokuthinta phansi. Bese uphinda into efanayo kolunye uhlangothi. Ukuzivocavoca njengomuntu "ibhayisikili", kuphela imilenze zihlanganiswa. Qala nge ezinikezwa eziyishumi ohlangothini ngalunye, nge sikhathi Ziyanda yabo.
3. Imilenze ngaphandle. Kancane ibheke emadolweni futhi baletha ndawonye imilenze Phakamisani, wabeka izandla zakhe emaceleni, izintende phansi. Blades nezintende zezandla kufanele ibambelele ngokuqinile bezama phansi. Wehlisa umlenze kwesobunxele futhi ilungelo, ukugcina izindwani futhi izandla phansi. Uma lesi sivivinyo kukwenza kalula izinkinga ke, ebambe ibhola phakathi kwemilenze noma emaqakaleni egqoke silinganiso ekhethekile.
4. Omunye umsebenzi ngempumelelo evumela ukuxazulula inkinga kanjani ukususa Ezansi esiswini, konke eside kwaziwa "sikelo". Sidindilize, ngokuqinile ucindezela ephansi yakho emuva phansi bese uqale ngesikhathi ukukhulisa nasemilenzeni aphansi e indiza mpo, bese ukugoqa imilenze yakho futhi ukuze uthole eyodwa ngaphezu kwabanye ku ovundlile. Imilenze aphansi zehliswa emhlabathini, ekusebenziseni nzima futhi kuphumelele kangcono. Unake okhalweni!

Ngokulandela leyo mithetho, uyokwazi ngokuhamba kwesikhathi ukubukisa cindezela yakho eqinile.