Ukuzivocavoca for the press abdominal ephansi

Uma ulandela impilo yakho, kufanele uqiniseke ukuthi wenza imishini yokunyathelisa emathunjini aphansi. Lezi zivivinyo zizokwenza kube lula ukulethwa, ukuvimbela ukugoqa kwe-peritoneum ngemuva kokubeletha. Futhi, ukuqaliswa kwalezi zivivinyo esikhathini esizayo kuzovimbela ukushiywa kwezitho zangaphakathi. Yebo, yebo, uzoba umnikazi wesisu esiswini esiqinile!

Kulesi sihloko, sizohlinzeka ngezivivinyo ezizoqinisa nokuqinisa isisu, isipele kanye nezintambo.

Imigqa ehambisanayo

1. Salala phansi ngemuva, siphakamise imilenze yethu, siyibophe emgodini, senze ikona elifanele. Ezandleni zokubambisana kahle kokuhamba kwethu sithatha ibhola elincane, sigoqa emaceleni bese ibhola lihamba kancane esifubeni.
2. Sifaka imisipha yomshini we-press, silula izandla zethu namabhola phambi kwethu, siphakamise ingxenye engaphezulu ye-trunk phansi, futhi siqondise imilenze ngesikhathi esifanayo. Ngesikhathi esifanayo, imilenze ibanjwe kangangokuthi phansi kunezinhlobo ezingu-45 ^° , izingalo zigcinwe endaweni edelelekile emilenzeni. Sifaka kule ndawo ngamasekhondi ambalwa. Ukuzivocavoca kuphindwe izikhathi ezingu-8-10.

Rollover

Lo msebenzi wokunyathelisa ophansi ungabizwa ngamanye amagama - ukuguqula ikhanda, okuzosiza ukusebenza komshini ophansi, ukwandise ukukhuthazela nokuguquguquka kwemisipha yangemuva.

1. Beka ngemuva ngemuva, izandla ezinamahlombe kufanele zilale phansi emaceleni emzimbeni, imilenze ihanjiswe. Bese uphakamisa imilenze yakho kancane kancane uze ube yi-perpendicular up, ngenkathi izinyawo kufanele zikhululeke. Qhubeka ukuphakamisa izinyathelo zakho ngokushelela futhi uqhume imilenze yakho. Izithupha zombili izinyawo kufanele zikhonjiswe phansi ngemuva kwekhanda. Sifaka kule ndawo ngamasekhondi ambalwa.
2. Manje senza konke ngokulandelana okulandelayo - siqondise imilenze yethu kuze kube yilapho bakha i-angle engakalungi nomzimba, futhi kuphela lapho behlehliswa phansi phansi. Ukuzivocavoca kuphindwe izikhathi ezingu-8-10.

Izinyathelo zokuhamba

Lezi zivivinyo zesisu zizoqinisa kokubili umshini ophansi, nezinkinobho nemisipha yangemuva. Ngaphezu kwalokho, lokhu kusetshenziswe ngokuyisimangaliso ngamafutha anqwabelene.

1. Samukela isikhundla sokuqala, njengokungathi sizochofoza inkinobho: sincike ezinzwaneni nasezintweni ezisekelwe. Sigcina umzimba uqonde.
2. Sidonsela esifubeni ibhande elifanele, kuyilapho singashintshi isikhundla somzimba, siyaziqhaqhazela imizuzwana embalwa.
3. Siphindela esimweni sokuqala, okufanayo esikwenzayo ngonyawo lwesokunxele. Ukuzivocavoca kuphindwe izikhathi ezingu-10 zomlenze ngamunye.

Ukuzivocavoca for the press nge dumbbells

Okokuqala kufanele uqaphele ukuthi uzodinga ama-dumbbells amancane anesisindo esingu-1, 5-2 kilogram. Futhi manje mayelana nokuzivocavoca kwesisu, okuyinto futhi ithuluzi elisiza imisipha yamahlombe nezandla ukugcina ithoni.

1. Salala phansi, siqala ikhanda ngama-dumbbells. Imigqa engaphezulu ngenhla iphakanyiswa ukuze i-angle ibe yi-45 ^° . Ngesikhathi esifanayo, uphakamise kahle izandla zakho ngama-dumbbells, kufanele abe ngaphezu kwesifuba.
2. Siphindela ngokushelela esimweni sokuqala. Ungathinti phansi ngezinyawo zakho. Ukuzivocavoca kuphindwe izikhathi ezingu-10-12.

Futhi ekuphethweni: uma wenza konke okuvivinya umzimba, qiniseka ukuthi ukuphefumula kwakho kulungile: ukukhipha umoya kufanele kwenziwe ngomzamo. Ngangifuna nokuqaphela ukuthi ukuvivinya umzimba kufanele kwenziwe kancane kancane, kuphela kuleli cala kubhekwa njengokufanele kwenziwe. Kufanele uzizwe ukuthi imisipha yakho isebenza kanjani.