Kungakhathaliseki ukuthi uzizwa kanjani ngemikhuba yaseMpumalanga, bazokusiza uma unquma ukulungisa ukuhlelwa kwakho.
Uma unamakhilogremu amaningi futhi cishe yonke imisebenzi ye-cardio iphikisana nawe, usebenzise ama-asanas amaningi. Ukuzenza nsuku zonke, ungakha i-corset yangaphakathi. Ngakho-ke, uzokwazi ukugcina ukuma okulungile, okuzosiza ukubuyisela emuva impilo. Ngokusho kwabaphulukisi abasempumalanga, isikhundla esingalungile somgogodla awuwona umphumela wamafutha angaphezu kwemali, kodwa ngokuphambene nalokho, isikhundla esingalungile sempendulo sikhombisa ukuwohloka, ukuwohloka kwesimetabolism, okuholela ekubukeni kwesisindo esiningi.
Isiyinkimbinkimbi sokuzivocavoca
UKUPHILA KWEZINDAWO
Hlala emadolweni aguqe, imilenze isakaze kancane, izandla zihlale phansi. Hambisa isisindo ezandleni zakho. Qinisekisa ukuthi amalunga ensimbi aqinile ngaphansi kwamajoyini amahlombe. Bheka phansi, ubukele intamo ukuba kube ukuqhubeka komhlane. Faka phakathi imisipha yomzimba emsebenzini, uqinisekise ukubuyela emuva: akufanele kuguqulwe. Bese uguqa amadolo akho phansi bese uhlala eminwe yakho. Gcina umhlane wakho njengesibhakabhaka ngangokunokwenzeka, i-coccyx yangeniswa ngaphakathi. Uma uphumula ezandleni zakho kakhulu (isisindo somzimba asivumeli), landela inketho elula. Ukufakela phambili kufaka phansi, iminwe iqondane nayo, kuyilapho izimbambo kufanele zitholakale ngaphansi kwamalungu ehlombe. Futhi, qiniseka ukuthi umhlane uqondile, ngaphandle kokuguqa ngemuva.
SIDE PLANK, i-ARC
Jikela ngakwesobunxele, qala umlenze wesokudla ngakwesobunxele. Lungisa ingalo yakho yesobunxele uphinde ubhidlize umzimba phansi. Bamba isandla sokunene phezulu, ukuze izandla zombili zisezingeni elifanayo. Ungadonsa ikhanda, intamo kufanele ibe ukuqhubeka komgogodla. Qaphela ukuthi i-pelvis ayiwi, futhi isisu sidonseleka, njengokungathi umzimba wonke unqunywa phakathi kwezindonga ezimbili. Ngenkathi ku-posture yephaneli elihlangothini, thuthela isandla sokunxele phambili ngesigcawu phansi, ugobe umzimba phezulu, welula ubuso obunxele bomzimba, vula ikhanda futhi ubheke phezulu ngaphansi kwengalo. Bese ulandela ibha yecala ngendlela ehlukile. Uma kulesi simo, yenza umsebenzi omkhulu, ugobe umlenze ophansi emadolweni bese uwubeka phansi.
I-PO3A YE-SPHINX NEZIMPOSI ZENKONZO
Salala esiswini. Beka izibopho zakho phansi phansi ngendlela efana ngayo, futhi izingxube zitholakala ngaphansi kwamahlombe. Gwema ngemuva kwekhanda, phambili phambili, njengokungathi uzokhamba, amahlombe akufanele akhuliswe futhi ahlelwe kancane. Xhuma izinyawo. Emuva kufanele kwakhelwe ukuhlukumeza okulula. Gwema amahlombe ehlombe, udonse ku-coccyx. I-thorax cell phambili futhi welula umzimba - lena yi-pose ye-sphinx. Manje, ngaphandle kokuguqula isikhundla sesemuva, gxuma izandla zakho phansi, ubeke izibhamu ngaphansi kwamahlombe akho bese ubeka izimbongolo zakho emuva. Ukuhlunga imisipha, ukugoba kakhulu - lena yi-pose yenyoka. Bheka phambili, uthathe intamo yakho, ungacindezeli izinyane lakho esifubeni sakho.
I-CROCHISLE POSITION
Beka eceleni kwakho, khombisa isandla sakho sokunxele phambili. Phakamisa ihlombe bese welula ohlangothini lwesobunxele, uthinta phansi ngezimbambo ezingezansi. Isokunene phambi kwakho, kusiza ukugcina ibhalansi. Ukuyeka ukuxhuma nokukhipha imilenze kusukela phansi. Gcina izinyawo zakho ndawonye. Bese uphenduka uphinde ufinyelele kunhlangothi ehlukile.
I-HANGER POSITION (SMOKE)
Salala esiswini, sinesihluthulelo sihlala phansi. Izandla eziboshwe, zikhiyiwe ekukhiyeni, zifakwe ngaphansi kwe-groin. Phakamisa imilenze eqondile exhunyiwe ngendlela ephakeme ngangokunokwenzeka, gcina amasokisi akho ahlukaniswe. Hlala kule ndawo, uzama ukuqhubeka nokuphefumula (ekuqaleni kuyoba nzima). Uma kunzima kuwe ukwenza lo msebenzi, yenza kube lula: phakamisa imilenze yakho phezulu ngamunye, kuqala ngakwesokudla, bese ushiya. Ukuphakamisa umlenze wakho, ungayinciphisi ngaso leso sikhathi, kodwa uhlale ekuthumeni kwemijikelezo embalwa yokuphefumula.
UKUPHATHWA KWEZIKHOKHELO NGEMVA KWEZINDABA
Manje udinga ukuthungula imisipha yangemuva ngobumnene, ngaphandle kwalokho kukhona ingozi yokulimala. Ngalesi sizathu silala phansi, imilenze iguqa ngamadolo bese uwadonsa esifubeni. Ukuphambana neziphambano nezibhamu ziqonda izimbambo zangaphandle ezinyaweni. Zithinta imilenze yakho. Ngesikhathi esifanayo, siphakamisa amahlombe kanye ne-coccyx kusuka phansi, nxazonke, futhi ngekhala lakho ngalesi sikhathi uzama ukugcoba amadolo akho.
I-POWDER OF BOAT BOAT
Uhlezi phansi, cindezela i-sacrum futhi uncike ezinhlangothini, uphakamise umzimba, ukuze ama-blade aphuke ekusekeleni. Izinduku zanda futhi ziphakamisa kancane ngaphezu kwephansi. Emuva, akufanele kube khona ukungaziphathi kahle. Zama ukugcina izinyawo zakho ezingeni lika-40 ° ukwesekwa (uma kunzima kuwe, ukunciphisa ukuphakama kokuphakamisa). Khona-ke, ukulinganisa kwi-sacrum, welula izingalo zakho phambili ukuze zihambisane nomunye nomunye phansi. Hudula iminwe yakho phambili. Gcina imisipha yobuso bakho ikhululekile. Hlala kule ndawo isikhathi eside ngangokunokwenzeka, okungenani imijikelezo yokuphefumula engu-8-10 (inhaling and exhaling).
I-POST OF THE KUNYE
Kusukela endaweni yesikebhe esiphansi uhlala phansi. Beka izandla zakho ngaphansi kwezingxube zezintambo, kodwa phakathi kwezinkalo. Amahlombe aya phambili; uma kunzima, faka izinhlangothi zakho ngokwengeziwe izinsizakalo ezengeziwe - izincwadi ezimbalwa futhi uzibeke izandla. Phakamisa i-pelvis ngendleko yemisipha ye-press kanye nezandla, imilenze ihlale iqondile. Yeka phansi ngezinyawo zakho, udonsa amasokisi wena. Ukucindezela lo msebenzi, phakamisa unyawo lwesokunxele kuqala, khona-ke umlenze wesokudla. Isikhathi ngasinye zama ukuhlala isikhathi eside ngangokunokwenzeka, bese uphefumula ngokukhululekile. Qaphela - ngesikhathi ukhulelwe, ukuya esikhathini noma emva kokulimala kwesibindi, ukufakwa kwe-pose akunakwenziwa.
UKUQALA KWEMPOSITION POSITION
Ukuhlala phansi, ngamasokisi akho, hamba phambili. Hamba emuva ku-angle engaba ngu-40-45, gcina umhlane wakho uqonde. Amahlombe aphansi, asuse amahlombe. Intamo imele enye umugqa onemuva (futhi ihamba nayo). Bheka phambili noma izinzwane. Gudla izingalo zakho phambi kwakho ngokufana kuya phansi. Bamba kule ndawo. Inketho eyinkimbinkimbi kunalabo abanayo inguqulo edlule ibonakala elula: ngaphandle kokushintsha isikhundla somzimba nentamo, phawula izandla zakho ukuze ziqhubeke nokubuyela emuva.
UKUHLAWULA
Hlala phansi. Phindela emuva, phakamisa imilenze yakho egobile bese ucindezela izinyathelo zakho emzimbeni. Khona-ke, uhlanganisa izibani ngezandla zakho, uqondise imilenze yakho, phuma amasokisi akho. I-angle phakathi kwezingqimba nemilenze kufanele ibukhali noma iqonde. Ukulinganisela emathanjeni ase-ischium, hhayi ku-coccyx. Amandla adonsela phambili efana phansi. Bese uphakamisa futhi ubuyele kancane - ngokuhambisana nomzimba. Hlala endaweni ye-5-10 imijikelezo yokuphefumula.
EZIMBILI NGOKUNYE: I-POST OF THE BOAT NE-POST OF EARLIER
Ehlangothini, faka izincwadi ezimbalwa ongazithemba ngazo (inguqulo eyinkimbinkimbi, izandla zimi phansi). Hlala ngezingalo zakho emadolweni akho, uqondise emuva, ugibele eduze nomzimba. Tendisa amagatsha ukuze afane nesitezi. I-Sock ukuze ufinyelele wena. Khona-ke izingalo eziqondile ziqhubekela phambili zihambisana nemilenze kanye nephansi. Lungisa i-pose ye-5-10 imijikelezo yokuphefumula. Bese useka izandla zakho ezisekelweni, hlala imilenze yakho ngaphambi kwakho uphakamise isikhumba kanye nezinyawo phezulu. Futhi, hlala ku-pose ukuze ujikeleze imijikelezo engu-5-10. Phinda le nqwaba yama-asanas izikhathi ezingu-3-5.