Ukuxinwa kweTrink in Supine and Prone
Iiprogram zoqeqesho oluqinileyo ziphantse zibandakanya uhlobo oluthile lwamanqanaba emilenze yokulala. Ngokuxhomekeka kwimeko okhoyo kuyo, ukunyanzelwa komlenze wokunyusa umlenze kunokusebenza kwisisu sakho, isisu , umva, isisu kunye / okanye izidumbu zamadolo.
Ngaphambi kokuthatha isigqibo sokuba kwaye uza kubandakanya njani izandiso zomlenze wokulala emcimbini wakho wokuzivocavoca, kuluvo oluhle ukufumana isigama esicacileyo.
Ngokomsebenzi, umlenze ubhekisela emlenzeni ongezantsi, kodwa abaninzi abantu basebenzisa eli gama ukubhekisela kumphetho osezantsi. Xa ulala emhlane wakho kwaye uphakamise umgca wakho ophantsi ngegama elidityanisiweyo, uya kuguqula i-hip yakho kwaye uwandise idolo lakho. Ungakwazi nokugcina idolo lakho ligobile; Oku kudla ngokucetyiswa kubaqalayo abanesisu esincinci esiswini kunye / okanye abo bajongene nentlungu ephantsi.
Xa ulala ngesisu sakho, uya kwandisa i-hip yakho njengoko uzisa umgca wakho wezantsi ukuya kutsho. Kule meko, unokuthi ugcine udolo lwakho ludluliselwe, oko kukuthi, ngqo, okanye ungayiphonsa, ebizwa ngokuba yi-knee jumpxion. Okukhethiweyo kungokwakho, kodwa ukuhluka ngalunye kuya kwenza ukuba umehluko malunga nokuba yeyiphi imisipha esebenzayo.
Ukuthandwayo (esiswini sakho) izandiso zomlenze wokulala zihamba phambili, kwaye zongezeleleka kwiprogram eqinisiweyo.
Ulungelelwaniso olufanelekileyo luyakunceda Ujolise kwiCore yakho
Kungakhathaliseki ukuba isigama-magama, lungiselela ukunweba komlenze wamanga ngokuzibeka ngokulungelelanisa kakuhle nokubandakanya iintloko zakho.
Njengoko umlenze uphakamisa, ukunyakaza kwe-pelvic kunye ne-trunk kuya kubangela. Umsebenzi wakho, okanye kunoko umsebenzi wemisipha yakho esiswini, ukuba ungavumeli ukuba ukunyakaza kwenzeke; Yile ndlela eyakhiwa ngayo amandla amakhulu emisipha.
Umsebenzi ozinzileyo wolu hlobo olunjengeli thagethi, zangaphakathi nangaphandle zangasese izibilini zesisu.
Kodwa i-muscular muscle, ongayibona ukuba "i-washboard abs" nayo ithatha inxaxheba kwintsebenzo.
Uninzi lwabantu abaneentlungu zentlungu lunokufumana ezininzi kwi-supine elula (ngasemva kwakho) ukuphakama kwezantsi. Enyanisweni, enye enye okanye ukuhluka kwezinto eziphakanyisiweyo ze-supine zikhutshwa ngokukhawuleza ngokukhawuleza kwizigulana zezigulane ngabagulisa babo.
Indlela yokwenza isilungiso somlenze wokuQala ukuLungiswa komThetho wokuQala
- Uxoxe emhlane wakho kwindawo ekhuni, mhlawumbi umgangatho. Le nto imisipha yakho ayifuni ukusebenza nzima kakhulu ukugcina ulungelelaniso olufanelekileyo; umgangatho unokukuncedisa esikhundleni sakho. Ukuba uphantsi kwiplanga, qwalasela ukwenza isambatho sokubhinqa ukuze iinyawo zakho zingagqithisi.
- Gqiba ngamadolo uze ubeke iinyawo zakho zinyathele phantsi.
- Ukuhlambalaza, nokugcina i-angle yokuguqa yakho inye yonke intshukumo, phakamisa umgca wakho ophantsi. Qaphela ukuba ukunyuka kokunyuka kwenzeka kwi-joint hip.
- Njengoko uphakamisa umgca ophantsi, zama ukuvumela ukuba indawo yakho isigxina, iguquke, ishintshe okanye utshintshe nganoma iyiphi indlela. Inqaku: Konke ku-abs.
- Exhale uze ubeke unyawo lwakho emzantsi. Kwakhona, khumbula ukuba i-trunk ihlala ihleli. Kwakhona, khumbula ukugcina umlenze ongezantsi ukuya kwinqanaba lethanga.
Abantu abaninzi, nokuba bayayiqonda okanye ayifumanekanga, basebenzise ubuncwane ukuze bancede unyawo lubuyele phantsi.
Kodwa ukusebenza ngale ndlela kudla ukuba negalelo "lokunqumla" i-abs, engayi kuyenza into eninzi ukuba unomxholo oqinileyo yintoni olandelayo. Ukuphazamisa umkhuba wokusebenzisa umonakalo ongenakucala, cinga ukunciphisa isantya apho uzisa khona umgca wakho ophantsi ukuya kwindawo yokuqala. Kulungile ukunciphisa ngexesha lokuphakamisa, kwakhona.
Indlela yokwenza isilungiso somlenze wokuQala ukuLungiswa kweNgulo
- Thetha kwisisu sakho kunye neengqungquthela zakho ezinamathele, iintende zakho ezantsi phantsi nangamahlombe akho, kunye neendawo eziphantsi. Ukugcina iiphambili zakho ziphumla phantsi, dibisa iingongoma zeendlovu zakho ngendlela efanayo kunye neenyawo zakho, ngamanye amazwi, kude namahlombe akho. Oku kunokubangela ukululaza kwezihlunu kwiindawo eziphakamileyo zamagxa akho, kunye nesimo sokuxhasa sakho esiphakathi nasemva phezulu.
- Ukubandakanya ingundoqo yakho kunye nokuseka ukulungelelanisa okuphantsi, khetha iqhosha lakho kwisisu ngaphantsi komzuzwana nje.
- Phalaza uze uzalise ingundoqo yakho emoyeni. Njengoko uphumelela, phakamisa umgca ophantsi ngaphantsi komgangatho.
- Oku akumele kube yintlangano enkulu. Khumbula, injongo kukuqinisa ingundoqo yakho efuna ukuba ugcine i-pelvis kwisimo esifanayo xa wawusesikhundleni sakho sokuqala. Ukuzama ukuphakama kwimpembelelo engezantsi kuya kubangela ukuba kuqhutywe i-trunk movement; oku akuyi kusebenza ngundoqo wakho.
- Ukufakela kwaye ubeke umgca wezantsi uze uye kwindawo yokuqala.
Ingaba usebenzisa lo msebenzi kumqolo wakho okanye kwisisu sakho malunga ne-3-10 eyenziwe ngefom yeyona nto uyenayo. Ukunyamekela ukugcina indawo enesigxina kunye nokulungelelaniswa kakuhle njengoko unwebisa umlenze wakho ngundoqo ukuze usebenze izihlunu ezinokukunceda .