Qinisekisa iMbuyiselo yakho kunye neMiscle Eyintloko
Inja yeenyoni yindlela yokuqinisa eyona nto isebenza zombini kunye nesisu semva. Kudinga ukulungelelanisa okungakumbi kunamanye amaqhinga okuqala asemva. Kwaye ukwenza lo msebenzi ngokufanelekileyo, uzakufuna ukugcina umzimba wakho uqinile njengoko uphakamisa ingalo nomlenze. Uya kufuneka kwakhona ugxininise endleleni owenza ngayo intaka yeentaka.
Nantsi indlela yokwenza inja yeentaka, kubaqalayo.
Cinga ukuba Isikhundla sokuqala: Ngena ezandleni zakho nasemadolweni. Zigxininise ukuze amahlombe akho axhomekeke ngqo kwii-wrists zakho, kwaye izikhwepha zakho zihamba ngqo phezu kwamadolo.
Ukugcina phambi kwamagxa akho evulekile kwaye evulekileyo, gxotha amahlombe akho phantsi. Cinga ukuba kukho umtya oqhuba ubude bomlenze wakho. Umtya uqala phezulu kwintloko yakho kwaye uphela kumsila wakho. Bhoxisa, uze uphume kwaye ucinge ukuba umtya utyunjwa kwiindlela ezichaseneyo. Oku kufuneka kukunike umvakalelo odelayo ngomqolo wakho. Phinda uphefumle kwaye ucinge ngamanye amaxesha angaphezulu.
Vuyiswa! Ulungelelanise kwaye ululungele ukusetyenziswa kweenja zeentaka.Phakamisa isandla sakho sokunene: Ukuze ufunde indlela yokwenza intsebenziswano yezinja zeentaka ngefomu elungileyo, masiwuthathe. Kwinqanaba lokuqala, bhala kwaye njengoko wenzayo, phakamisa isandla sakho sokunene. Zombini zombini zimele zichaneke kodwa zingavaliwe.
Ifom yakho ibaluleke kakhulu kuyo nayiphi na indlela eyahluka ngayo inja yeentaka. Ukugcina ifomu elungileyo kuya kunceda ukuqinisa imisipha yakho engundoqo ngexesha leengalo, umlenze, kunye neengalo / imigangatho yokuphakamisa imilenze.
Ukugcina ifomu yakho, qwabela nayiphi na intshukumo yakho ityakhi yakho xa uphakamisa ingalo yakho. Le nyathelo yokuphakamisa ingalo yakho iya "kulingisa" ingundoqo yakho yokumisa. Beka izihlunu zakho zokuzinza usebenze ngokugcina indawo yakho ye-trunk efana nayo yonke indlela ngokusebenzisa inja yeentaka.
Beka I-Arm Arm Yakho Phansi: Njengoko uphumelela, yenza isilenze sakho sokunene sibe phantsi. Ngokuhamba ngokukhawuleza, uya kwongeza umngeni kwimisipha yakho yokuzinza kunye nokuqonda komzimba wakho. Yiloo nto oyifunayo ukuba uza kuqina. Xa uzalisekile nale ntshukumo, isandla sakho kufuneka siphinde sibe phantsi phantsi kwephepha lakho.
Phakamisa Ingalo Yakho Ekhohlo: Njengokuba wenza ngeengalo zakho zokunene, vula uphakamise ingalo yakho yekhohlo. Kufuneka ukuba iqonde kodwa umgca wakho awufanele uvalelwe.
Kwakhona, ifom yakho ibaluleke kakhulu ukuba ufuna ukuhlakulela imisipha eyomeleleyo kunye nokuhleleka komzimba. Ukugcina ifomu yakho, phawula nayiphi na intshukumo yakho itsika eyenza njengoko uphakamisa ingalo yakho, kwaye uzame ukulungisa loo nto. Umzimba uhlala "uxhomekeke" kwelinye icala ukuze ulungele ukuba unento engaphantsi kwezantsi ekuncedeni ukuxhasa ubunzima bakho. Ukusebenzisa imisipha yakho ye-abs kunye ne-back to prevent the dependence will develop a strong core.
Beka Ingalo Yakho Ngezantsi: Njengoko uphumelela, yenza isilenze sakho sekhohlo siyeke phantsi kancane. Xa uzalisekile nale ntshukumo, isandla sakho kufuneka siphinde sibe phantsi phantsi kwephepha lakho.
"Ukuxhomekeka" okukhankanywe ngentla ngokukodwa kubonakala kwenzeka xa ubeka ingalo yakho okanye umlenze wehla. Ngoko qhubeka uqonda indlela owenza ngayo inja yeentaka njengoko ubeka ingalo yakho phantsi.
Phakamisa Umlenze Wakho Wokunene: Emva koko, siya kuphakamisa umlenze omnye. Imilenze yakho inzima ngaphezu kweengalo zakho. Kodwa sele usuqhelise amanyathelo 1-5, ngoko mhlawumbi uya kuba nakho ukulawula umngeni othe xaxa ngokulula.
Bhala, uze uphume kwaye uphakamise uphakamise umlenze wakho wokunene. Ngokufanelekileyo, uya kuphakamisa ukuphakama ukuphakama, kodwa ukuba awukwazi ukuhamba ngokude ekuqaleni, oko kulungile. Ifom yakho ibaluleke kakhulu.
Ngokufanayo xa uphakamise ingalo yakho, qwabela ingqalelo yakho kwisiqu, ukuze ugcine ifomu elungileyo. Ngoku uyazi ukuba uvumele ukuba ingundoqo yakho ikhexise njengoko uhamba ngayo. Yileyo ndlela yokufumana iimisipha ezinamandla kunye nezibuya!
Beka Umlenze Wakho Olungezantsi: Yenza umlenze wakho uphinde uhlawule, ubeke idolo lakho ngqo phantsi kwe-hip yakho. Khumbula ukubeka ngenyameko nayiphi na intshukumo yakho iqala ukuyenza kwaye uhlale uhleli. Ngenxa yokuba imilenze ikhudlwana kwaye ibinzima kunezixhobo, oku kuya kuba nzima nakakhulu kunaphambili.
Phakamisa Umlenze Wakho Owesobunxele: Njengokuba wenza ngomlenze wokunene, bhuqa uze uphume kwaye uphakamise umlenze wakho wekhohlo. Kwakhona, qwa lasela i-trunk yakho, yigcine isigxina, kwaye uzame ukugcina loo mvakalelo eyongeziweyo emgodini wakho.
Beka Umlenze Wakho Owesobunxele Ngezantsi: Yenza umlenze wakho uphinde uhlawule, ubeke idolo lakho ngqo phantsi kwe-hip yakho. Khumbula ukubeka ngenyameko nayiphi na intshukumo yakho iqala ukuyenza kwaye uhlale uhleli. Ngenxa yokuba imilenze ikhudlwana kwaye ibinzima kunezixhobo, oku kuya kuba nzima nakakhulu kunaphambili.
Phakamisa I-Armor Opposite kunye Nomlenze Ngexesha Elifanayo: Inguqu enzima kakhulu ye-intanethi yokuzilolonga inja kukudibanisa iinguqu ezimbini ukusuka phezulu ukuya kwinkutha enye. Sebenza kule ndawo.
Phumbuza, phunyeza kunye kunye nokuphakamisa umlenze wakho wokunene nengalo yakho yekhohlo. Ukuba ngaba uqwalasela ngokwenene ifomu lomzimba wakho njengoko uya khona, uya kufumanisa oku akulula njengoko kubonakala ngathi.
Yenza umlenze wakho nengalo yakho ekuqalekeni kwayo ekuqaleni, kunye nokuqonda. Phinda ngomnye umlenze nengalo.
Iingcebiso:
- Imiyalelo yokugcina i-trunk yakho igxilile njengoko uphakamisa ingalo yakho isebenza ngendlela efanayo xa uphakamisa imilenze yakho.
- Kungcono ukwenza iintaka ezimbalwa zeentaka ngefomu elungileyo kunokuba zenze ezininzi ngefomu ephosakeleyo.
- Sebenza kwinqanaba lakho lamandla. Ukuba unokwenza kuphela ukuphakama kwengalo, thabatha iiveki ezimbalwa ukuqonda oko. Emva koko faka umphakamo wesantya kwixesha lakho. Ziqhelise ukuba iiveki ezimbalwa uze uzame ukudibanisa umlenze.
Idibeneyo : I- Quadruped Back Stretch
Ingaba ufuna ntoni:
- Isiqendu somgangatho okanye omnye umgangatho onzima, umgangatho
- Mhlawumbi i-mat, igqabha elincinci okanye umbhoxo
Idibeneyo: Ukuzivocavoca kwamanzi kwi-Back Pain