Emva, njengayo nayiphi na enye ilungu lomzimba, kufuneka uqeqesho oluthe rhoqo noluchanekileyo. Baza kunceda ukuphucula i-corset yemisipha, eyayikunye nomqolo kunceda ukubamba umzimba kwindawo ethe nkqo. Uninzi ngenxa yokunqongophala kwexesha okanye ukungabikho kwamathuba okutyelela iklabhu yomzimba kuthanda ukuyenza ekhaya. Uninzi lwezixhobo zokuzilolonga ezenziwe ekhaya, ii-dumbbells okanye iteyiphu yerabha ziyafuneka.
Imigaqo ephambili yoqeqesho lwasekhaya:
-Ukusebenza rhoqo kweeklasi. Uqeqesho olufunekayo amaxesha ama-2-4 ngeveki. Iiklasi ezininzi ezixhaphakileyo aziyi kunika izihlunu zokubuyisa, kwaye kwaye zinqabile aziyi kubanika iziphumo.
-Ukunyuka ngokuthe ngcembe umthwalo emzimbeni. Yonke imithambo kufuneka yenziwe ngesilumkiso esijonge phantsi, kunye nenani lokuphindaphinda kwaye ndizisebenzise ngokuthe ngcembe.
-Inkqubo yokusebenza. Kubalulekile ukwenza yonke imithambo imvelaphi ye-10-15 ukuphindaphinda.
-Iyantlukwano. Kungcono ukusebenzisa imithambo eyahlukeneyo-kuya kunika ithuba lokulayisha zonke izihlunu kancinci kancinci kancinci.
Marina vlasova
Nanku umzekelo wokuzilolonga okwenzayo ekhaya ngeribhoni yerabha.
I-Defellift
Beka iluphu phantsi kwaye ume phezu kwayo ngemilenze emibini, gcina imilenze yakho ububanzi bamagxa, iinyawo kufuneka zihambelane. Gobe amadolo akho kunye nezandla ezigqibeleleyo zithathe imiphetho yelog. Gcina i-torso kwi-engile ye-45 degrees. Ngokutyibilikayo, ngaphandle kwejele, kwisithambiso, lungisa amadolo kunye ne-torso. Emva koko thatha indawo yokuqala emphefumlweni. Umthambo ngokuchanekileyo: gcina i-spin igudileyo; Musa ukwaphula izithende phantsi; Zama ukunciphisa amabala kunye.
Rhanelwa phantsi kwizandla ezithe tye
Khusela i-Loop yerabha malunga ne-30 cm ngaphezulu kwentloko yakho, iingalo zasekunene zithabatha umda welog yerabha. Kwi-Inhale ngezandla ezithe tye, tsala i-lop phantsi ukuya kwi-Tound ngaphambili yethanga. Kwi-evhating kancinci ibuyele kwisikhundla sokuqala. Lo msebenzi unokwenziwa ngotyekelo oluncinci lwezezindlu phambili. Xa usenza umthambo ngeribhoni yerabha, izandla zithe ngqo, i-elbows ijongeka emacaleni.
Ukunqwenela ukuba ube sisisu
Hlala phantsi phantsi, cacisa iinyawo zakho (ungabaleka emadolweni akho). Thatha ilog yemiphetho, kwaye iziko lifakwe ezinyaweni. Tsala isisu esiswini, ngelixa ii-elbows zigcinwa zisondele kakhulu emzimbeni. Kwindawo yokuphela, kutshixa isikhundla se-1-2 imizuzwana, emva koko ubuyele kwisikhundla sayo sokuqala. Ngexesha lokuphunyezwa komthambo, musa ukujikeleza kwaye ungaphambuki umva. Zama ukunciphisa amabala.