Welulekela umhlane: umzimba eyisisekelo

emuva lwethu lwenzelwe ukunyakaza njalo, kanye nemikhawulo zathu ubuhlungu futhi ukuqina kwemisipha. Wonke umuntu, kungakhathaliseki ukuthi umuntu mdala noma ubulili, ungazuza ukwenza umsebenzi ngoba esisuka ngemuva nomgogodla, ezisuka kule-athikili.

Amasu ajwayelekile okudambisa ubuhlungu emuva

Welulekela umhlane Wabasaqalayo kudinga ekugcwalisekeni kwemibandela ethile. Yini okudingeka uyicabangele:

• izingubo Ukhululekile ukuthi ngeke ziphazamise ukunyakaza.
• Inqubo kufanele kube kobuhlungu; Awudingi ukusonta umzimba usesimweni esinzima.
• Zonke umzimba zenziwa kancane futhi ugweme ukweqa nokwenza squats njalo.
• Ebusweni kumelwe ahlanzeke futhi abe ezingeni, nge ngokwanele ezinkulu yesikhala samahhala ukunyakaza.
• Bamba izikhundla kungaba imizuzwana 10 kuya ku-30 ukuthambisa amalunga nemisipha. Welulekela umhlane kuyenziwa njalo kusukela kuqala nosizo ngeke kwenzeke. Njengomthetho, imiphumela ingabonakali okudingeka ukwenze eziyinkimbinkimbi izikhathi 5-6.

Uma kukhona ubuhlungu emuva noma entanyeni kungcono ukuthintana nodokotela noma umelaphi ukuxoxa ukuthi ukwenza ezithile umzimba.

Welulekela ngemuva nomgogodla, okuyinto eyenziwa njalo, angakwazi ukukusiza ugcine imisipha nezimo futhi kuvimbele ukucindezeleka futhi kukhathaze ngayo emhlane. Gymnastics Wabasaqalayo aphansi, futhi kungenziwa ekhaya noma emsebenzini, ungachithi ku ukuzivocavoca namaqembu impilo.

Isifundo 1: Cat Pose

Nge lesi sivivinyo ezenziwe kahle esisuka emuva nomgogodla. Ithathwe doggy style, izandla phambi, izintende phansi. Iminwe kumele zibheke kude nomzimba. Kancane kancane wehlise ikhanda lakho phansi uphakamise khahlamba, isiyaphuma yomgogodla futhi ngilulekela.

Uma une ukulimala entanyeni, ngaphambi kokwenza i esisuka emuva nomgogodla obonisa udinga ukuxoxa nodokotela wakho mayelana nokuthi kungenzeka ukuba afeze izivivinyo ezifana. Uma kukhona ubuhlungu evamile entanyeni, kubalulekile ukuqinisekisa ukuthi isikhundla ezithathwe umzimba ezingeni isiqu, asikho isidingo goba kwesilevu sakhe. Ngaphezu kwalokho, uma kukhona ubunzima ne ukuqoqa we emuva engenhla, uzodinga umuntu ozokusiza. Ake umuntu abeke isandla sakhe phakathi izindwani ehlombe ngesikhathi, njengoba izakugoba emgogodleni.

Isifundo 2: Uguquko ikati inja

Yenza umsebenzi udinga pose ikati ngezandla nangamadolo nge emgogodleni oyindilinga, izandla ibekwe phansi, isiqondiso iminwe - kude nomzimba. Kancane kuqondaniswe emuva, Gaze iqondiswe phezulu, oneminyaka engu-imizuzwana emihlanu futhi ukwenza ikati Pose futhi. izuzwe Ngakho ebuthaka imisipha ukungezwani, ubuhlungu lula, futhi eguquguqukayo luyanda.

Isifundo 3: "Ingwenya"

Ukuze wenze lokhu ukumisa, udinga ukuthatha isikhundla elele ngesisu sakhe. Gobisa izindololwane zakho futhi wabeka izandla zakhe phezu phansi ezingeni emakhwapheni. Ngemva kwalokho igxile esifubeni lomzimba abeneme yayo.

Pose "ingwenya" awunankinga kulabo ukuthi uyabandakanyeka yokuzijwayeza zokuphefumula. Ngosizo umkhuba onjalo kwehlise neluvalo ngaphezu esisuka emuva.

Ukuzivocavoca 4. "Hero"

Udinga ukuba zihlale phansi, kangangokuba imilenze ayezimisele emadolweni nelamathole izinyawo zakho kuyoba ezinhlangothini futhi amathe ezinyawo lubheke phezulu. Izinzwane kufanele uthinte umzimba noma eduze ndawonye. Izandla ngamadolo akhe. Abamelana isikhathi esiphezulu. Kulesi sikhundla, ungakwazi ukubuka umabonakude noma ukuhlanganisa ibhizinisi ubumnandi. Ngo inqubo eqhubekayo esisuka okhalweni, waphakamisa umlenze ukukhathala emva kosuku olumatasa.

Welulekela umhlane. izindlela Universal

Kunezindlela eziningana umzimba aboniswa bonke abantu ngothi lwabo. Ungenza ukuba akhulule ukukhathala kanye nobuhlungu emuva. Futhi ukuze silondoloze ithoni jikelele, zingabantu wusizo abantu babo bonke ubudala ..

Ukuzivocavoca 1. Twist usebenzisa okhalweni

Lokhu ukushaja osebenzisa ephansi umzimba isigamu kolunye uhlangothi we nengxenye engaphezulu kuphela yomzimba, elula futhi bakubheka ugema. Ukulala kwakhe emuva, idolo kwesokunxele egoba phezulu futhi idluliswa ngakwesokudla. Izandla amanga flat, hhayi kubhekwa kusukela phansi, ikhanda lakhe ebheka phezulu, noma kolunye uhlangothi ukuze ukungezwani kangcono. Ngakho umzimba kancane basonta e oluyi ephethe ukulibala imizuzwana 10. Imisipha besisu bulimele ukusekela ngemuva.

Isifundo 2: Ukusebenzisa ibhola sokufaneleka

Igcizelela esiswini kanye ukhalo ebholeni sverhutakim ngendlela akazange abe nomuzwa wokuthi ukucindezeleka okungadingekile. Hands ngemuva ekhanda, ikhanda is yakhishwa, kanjalo kuka yomgogodla kanye yokwelula esifubeni. Ibhola lusekele eyengeziwe futhi usiza emgogodleni ukuze agobe ngokwemvelo.

Isifundo 3: Welulekela emuva ngokuvula

umzimba okunjalo akugcini uphumule ngemuva, kodwa futhi hip. isikhundla lisalele, imilenze ndawonye, amadolo yakhishwa kulowo ukhalo kwaba perpendicular phansi futhi kuhambisana umlenze ephansi, izandla emaceleni yakho. I-engela 90 degrees, ungakwazi ngobumnene ukudonsa amadolo akho esifubeni sakho sokuthola okwengeziwe ngilulekela. Ungase futhi utshekisa unyawo ngakwesokudla, khona-ke kuze kufike ohlangothini lwesobunxele, ngenkathi ugcina isikhundla - kwamathanga bezama phansi.

Ukuzivocavoca 4. Spinal Twist

Labahleti esiyilweni, imilenze enwetshiwe phambili. Ngokukhanyisa engxenyeni engenhla esifubeni yomzimba okhalweni nhlangothi zombili, esisuka emuva kwakhe. Ungenza izimisele umlenze ineminyaka kwedolo komunye, futhi, uhlezi ngendololwane emadolweni akhe, ukushintshanisa esifubeni. Yima kulesi sikhundla amasekhondi amabili bese uphinda nhlangothi zombili. Uma esisuka wenziwa kwesobunxele, kudingeka uzame ukubheka phezu kwehlombe lakho ngakwesokunxele.

Ukuzivocavoca 5. emakhoneni engenhla

Ngokwenza okufana esisuka, ukubandakanya imisipha elingenhla endaweni emuva. Ukuphefumula kufanele kube ejulile. Ukunyakaza kuyenziwa atishaye, kodwa ngaphandle ishesha.

Ukuzivocavoca 6. Pose "Phrinta"

Ukuze Amazing esilandelayo udinga ukushintsha-shintsha ezinhle, e khona ukulimala emuva kungcono lihlehliswe. Noma kunjalo, labo zisesimweni esifanele, ke ayokwenziwa esisuka Ezansi emhlane, kuyilapho eqinisa imisipha besisu.

Hlala phansi, amadolo agobekile. Kancane phakamisa imilenze bent kuze kube ukhalo ngeke cishe mpo emhlabathini imilenze ephansi ekhombe phandle. Imilenze labetibambile ndawonye, kokushiya isikhala phakathi tibia futhi kunawo wonke.

Ngemva kwalokho ukuhambisa ibhodi lemisindo ngembobo phakathi kwamathanga, udinga Tuck kubo ngaphansi lamathole uzisondeza ukuyona emhlabeni iqakala.

Lesi sikhundla inakekelwa amasekhondi okungenani abangu-20 yezempilo ukhululekile.

Welulekela emuva emsebenzini

Lapho umsebenzi ngaphandle kokuzivivinya, lapho kufanele uhlale usuku lonke at computer, noma umane etafuleni, unesifo yomgogodla kakhulu. Kusihlwa umuntu ozwa ubuhlungu lapho ubahlulela futhi ukusinda lonke emuva yomgogodla wesibeletho. Ukuze ugweme lokhu, ngezikhathi ezithile kufanele prodelyvat umzimba ezilula ngqo emsebenzini.

Ukuzivocavoca 1. twist Ukungawuvivinyi umzimba

Ingabe afudumele, hhayi ukhuphuka uvela esihlalweni sakhe. Okwenziwe ihlezi engela 90 degrees nge emuva ngqo. Ukukhiqiza ithuba kancane isiqu nhlangothi zombili, kudingeka ulandele uma kukhona ukungezwani izinhlangothi. Lapho cornering, ukubandakanya esiswini, emhlane nasemahlombe, zonke siye ohlangothini olufanayo. Lapho isidumbu sesifakiwe basonta nganxanye, phumula amasekhondi 15-20 ke ukuthatha isikhundla ukuqala bese uvula ezinye indlela.

Ngaphandle ngokweqile! Awudingi spin ngokushesha kakhulu noma ukugoqa kude. Ukuze sijulise twist, ungafaka isandla esisodwa phezu kwedolo okuphambene futhi ngobumnene ibenze off kuwo. Uma ukupheqa ngokusebenzisa umzimba ukuba isandla sobunxele kufanele kube phezu emaphethelweni elingaphandle kwedolo ngakwesokunxele.

Lapho bajikela esancele nobe udinga ukuzama ukubheka ukuthi ehlombe langakwesokunxele, futhi okuphambene nalokho. Ungasiza yena ngezandla zakhe, ephethe uhlangothi lwakhe esihlalweni (uma ikhona).

Ukuzivocavoca 2. Pheqa ngokusebenzisa amalunga omzimba ehlombe

Lokhu kungenziwa ngesikhathi emgwaqeni, idolobha, emotweni noma eshaweni. Ikhishwa ebonakalayo emahlombe emuva izikhathi 10-15. Ngemva kokuphumula, okuphindaphindiwe kolunye uhlangothi.

Iyaphindwa okungenani kahlanu zombili izinkomba. Ngesikhathi esifanayo emehlweni iqondiswa phambili, akudingeki ukuba nzima yakho Imisipha yentamo.

Ukuzivocavoca 3. obnimashki

Ngezandla zombili clasped umzimba endaweni esifubeni. Esikhathini "basanga" kufanele yephuza imizuzwana okungenani eziyishumi, donsa bese exhale ukunciphisa uvalo kusuka emzimbeni.

Ukuzivocavoca 4. basanga izinyawo

Ikhishwa "ukwanga imilenze." It kneads ngemuva, entanyeni nasemahlombe. Sihlezi Phezu emaphethelweni esihlalweni (ngaphandle namasondo), izinyawo phansi. Kwenziwe ezinyaweni emithambekeni ukuze esifubeni ithinta shins. Ake izandla zakho ezilengayo, sengathi babefile. Ngemva kwalokho, wazizwa ekhululekile, beka izandla zakho emhlabeni imilenze, ukuqonda ingalo okuphambene ibhodi lemisindo noma indololwane. It alondolozwa ukuze imizuzwana okungenani 10 futhi ngokuphindaphindiwe okungenani kabili.

Ukuzivocavoca 5. slope

Lapho enza umzimba emithambekeni ingxenye enkulu ye-hip kuhileleke okungaphezu ngemuva. Yonke emgogodleni sisalokhu entanyeni ukuze tailbone. Ukugoba phansi, ngaphandle eguqa ngamadolo, udinga ukufinyelela, ngangokunokwenzeka, ukuze izinzwane. Enye - ne imilenze bahlose uthinte iminwe yesandla esisodwa futhi kancane qondanisa ngamadolo wakho, ukugcina izandla.

Udinga ukuba ngikhuthazele imizuzwana eyishumi wenze ukunyakaza izikhathi eziyisihlanu.

6. Ukuzivocavoca Welulekela le ibhodi lemisindo nesiphanga

Ngaphandle ukhuphuka uvela esihlalweni sakhe, uthatha uhlangothi okuhlukile futhi zayiswa kolunye uhlangothi emzimbeni. Sidinga ukuzama isandla sakhe ngesikhathi esifanayo ukuthi ucindezele ngangokunokwenzeka eduze emzimbeni futhi bazizwa ukungezwani. Gcina esisuka amasekhondi 10-15. La maqembu amabili izikhathi eziyisihlanu.

7. Ukuzivocavoca engenhla emuva

Behleli nge emuva ngqo, ukudonsa izandla zakho ngokulinganisa. Vala ami nangezintende zezandla zami sizabalaze kancane sengathi udinga ukwenza eqa emanzini, ikhanda nentamo ngesikhathi esifanayo esikhululekile. Yima isikhundla imizuzwana amathathu. Ukubuyela umzimba awulutho ngezandla zabo ezinhlangothini, ukuphinda izikhathi eziyisihlanu.

8. Ukuzivocavoca squat

Lungile Hlala-ups ukwenza uhlelo kwemisipha namandla. Ukuze wenze lokhu, nibeke izinyawo zenu ehlombe-ububanzi ngaphandle, ugodle zakho ziqonde futhi i-engela 90 degrees ukuguqa yakho.

Kanjani ukwenza izivivinyo okwamavila

Kulabo ungafuni ukuba nzima ikakhulu, kukhona abasizi abaningi nezinye izinsimbi.

Simulator for esisuka emuva inikeza ukuphumula esiqoshiwe ubuhlungu imisipha emuva nentamo. ezisunguliwe ezinjalo ziyasiza ekuvuseleleni isimo lesifanele, ukuma emgogodleni, khulula ukukhathala. corsets Special ungagcina emuva ukuma physiologically lesifanele bese uphuma umthwalo ngaphandle kokuvumela wakhothama.

Awezenzisi ilula, icwecwe futhi maqondana nesondlo ezifanele abanalo Izimo. Isifundo ithatha imizuzu emihlanu kuya kweyishumi ngosuku, ne ukusetshenziswa njalo oqeqeshwe kahle corset kwemisipha yomgogodla, kwandisa eguquguqukayo kanye aqede ukucindezeleka.