Amathiphu we-TOP-10: Indlela yokukhipha kahle ukupompa imbongolo

Ukufeza ubuncane bokusikeka akulula. Futhi akudingekile ukuthenga imishini yezemidlalo noma ukuya ejimini. Yini okufanele ngiyenze? Vele uthole ukuthi ungakwesokudla kanjani ukupompa izintambo. Yebo, yebo, imbongolo ekhangayo ingenza zonke izintombi ekhaya ngaphandle kokuphuma ekamelweni. Sizokhuluma ngakho konke ama-nuances ama-squats, sizohlaziya amaphutha amaningi futhi siphendule imibuzo eshisayo yamantombazane.

Indlela yokuqoqa kahle: indaba yobuchwepheshe

Umphumela kanye nomthelela omuhle emzimbeni wokuzivocavoca u-100% kuxhomeke ekuqineni kokusebenza kwabo. Kubonakala sengathi akukho okuyinkimbinkimbi kuma-squats, kodwa ama-80% wabaqalayo enza amaphutha. Lokhu akusongela kuphela ukungabi nalutho komphumela oyifunayo, kodwa futhi ukuthulula, ukuthulula, ukudiliza izigxobo ezibucayi nemithwalo yamadolo, ukususa isikhwama semadolo kanye ne-capsule ehlangene, ukulayishwa ngokweqile kokuhlanganiswa kwe-ankle.

Kulula ukugwema le nkinga yobuhlungu - ukufunda ukuthi ungakwesokudla kanjani.

Ama-sit-ups ama-class for the fog, ividiyo

  1. Sibeka izinyawo zethu ebubanzi bamahlombe, izingalo ngokuthanda, namasokisi ahlukene. Umshini ucindezelekile, isisindo sinokuhlukumezeka okuncane - akudingeki ukuba uhambise isisu bese uxhaphaza kakhulu imbongolo, uguqe phansi.
  2. Phakathi ne-squat, sisusa isikhumba emuva, njengokungathi sihlezi phansi esitokisini esincane. Umthetho oyinhloko - amadolo awahambanga ngaphesheya komugqa wamasokisi futhi enza i-angle engama-degree angama-90 ahlobene nezinzwane nomthanga. Ukuqhuma kuyahluka kuya emasokisi, okungukuthi, ngaphandle.
  3. Umzimba uhamba kancane, kepha ungagudli isisu sakho emadolweni akho. Sibheke phambili phambili.
  4. Philisa ku-squat, uphume phezulu.
  5. Crouch ngesivinini esivamile, uzizwe usebenza imisipha. Ungabeki phansi.

I-squat ejwayelekile ibhontshela emaqokeni:

Uhlu lonke lweziphambeko ngandlela-thile lusizi, ikakhulukazi ngesimo esingalungile samadolo.

Ukufakelwa: indlela yokugcoba ilungelo lokuphambanisa intombazane intombazane

Akunakwenzeka ukugwedla ngokufanele ukuxosha abapristi? Ingabe amadolo aphikelela phezu kwamasokisi? Khona-ke sifinyelela odongeni. Sizosebenza ngamaphutha.

Ngakho-ke, siphoqa iminwe eduze kwebhodi lokugqoka - kungcono ukugqoka izigaxa. Futhi manje sigijima! Khumbula uphinde ulungise lesi sikhundla semilenze kanye nendawo yokususwa kwesikhumba. Ngakho ubeka ngokucacile i-angle yama degree angu-90. Yiqiniso, akunakwenzeka ukugxilisa isikhwama phambili, kodwa inhloso yezikwele ezodongeni ukusebenzela i-angle efanele yokuhamba ngezinyawo zakho.

Ekuqaleni kuyoba nzima, kodwa ungasuki odongeni, kuze kube yilapho indlela efanele yokugubha izintambo ingafinyeleli ku-automatism.

Imibuzo engu-TOP engu-10 eshisayo: indlela yokufunda ukukhipha kahle

  1. Ngabe kufanele ugibele kangakanani ukuze uphakamise izintambo?

    Ukuqinisa ngokushesha imbongolo, ama-squat izikhathi ezingu-3 3 isondela nsuku zonke ngesonto lokuqala. Ngeviki lesibili, sikhulisa ukuphindaphinda izikhathi ezingaphezu kuka-40 futhi wenze ama-5-6 amasethi ngosuku.

    Inketho ejwayelekile - ngekhefu njalo ngosuku. I-squat izikhathi ezingu-30 kuzilungiselelo ezintathu.

  2. Kungcono nini ukukhipha: ekuseni noma kusihlwa?

    Akunandaba. Squat uma kukhona isifiso futhi ukhululekile. Kungakhathaliseki ukuthi uyasebenza, epikinikini noma ekhaya. Gxila kuma-biorhyth wakho.

  3. Ngingakwazi yini ukuqina ngesikhathi sokuya esikhathini?

    Futhi, ngabanye ngentombazane ngayinye. Azikho ukuphikisana kwezokwelapha. Uma umjikelezo wokuya esikhathini ungenabuhlungu, khona-ke ukuxubha kuvunyelwe. Yilungele ukuphuma kwegazi - lokhu kuyisenzo esivamile somzimba kumthwalo.

    Uma ukugeleza kokuya esikhathini kuyabuhlungu, ungasebenzisi. Noma, qala ukugoqa ekupheleni kwesikhathi lapho ama-spasms amakhulu adlulile.

  4. Ngingakwazi yini ukugoqa nge-veicic veins?

    Kungenzeka futhi kuyadingeka ukwandisa ithoni lezindonga zamasongo futhi usakaze igazi elimnyama. Izikwele kanye nokugijima yizona ezihamba phambili zokuvimbela imivimbo ye-varicose.

    Ngomonakalo omkhulu emithanjeni yegazi kanye nokwakhiwa "kwamagilebhisi omvini" thintana nodokotela wakho.

  5. Ngingakwazi ukukhamba nge-scoliosis?

    Esigabeni sokuqala sokushukela - yebo. Ngesibili nangaphezulu, noma yikuphi umthwalo we-axial onqatshelwe, ikakhulukazi ngokulinganisa, isibonelo, i-barbell. Mhlawumbe awuzizwa ukhululekile, kodwa noma kunjalo ubangela ukulimala okungenakuqhathaniswa kwikholomu yomgogodla - ukukhuphuka nokuphefumula kwama-spinal disks, ukwephulwa kwezimpande zesisindo, ukuhlukumeza kwesivinini.

    Qaphela, uma ugqoka ibhande lokulungisa, lokhu ngeke kukulondoloze kusuka ku-scoliosis futhi umthwalo ongenhla umgogodla usaqhubeka!

  6. Ngingakwazi yini ukuqina ngesikhathi sokukhulelwa?

    Kuphela ku-trimester yokuqala, uma kungekho ithoni ye-uterine eyanda. Qinisekisa ukuthi ubuza umjozi wakho wezifo.

  7. Uma ugxuma nsuku zonke, kuzokwenzekani?

    Uthola imbongolo ye-funky! :)

  8. Ungajulile kangakanani?

    Ukugxila okujulile kubhekwa njengesikhundla "plie". Lapho imilenze ihlukaniswa kakhulu, futhi i-pelvis ifaka umugqa oqondile ngezinkalo. Thinta i-coccyx yephansi akufanele ibe. Lokhu kuzosusa inqubo yokusebenza futhi ngeke kulethe imiphumela.

  9. Ngabe isisindo sintombazane sinjani?

    Ekuqeqeshweni kwasekhaya, u-2-6 kg ukwanele. Ngokuvamile lezi zimbumbulu ezimbili zesisindo sakho sokusebenza noma isitoreji sezincwadi esikhwameni. Esikhathini sokuzivocavoca, isisindo esihle kufanele sithathwe ngumfundisi.

  10. Kulungile kanjani ukugqekeza ngebha?

    Sibheke amavidiyo wokuqeqesha kusuka kumqeqeshi womqeqeshi wokuqeqeshwa wokugqekeza ngebhasi enemilenze ehlukile.

Manje uyazi ukuthi ungakwesokudla kanjani ukupompa izintambo. Uma ulandela imiyalelo yethu, maduzane uzothola imbongolo yamaphupho akho!