Isigqi sempilo ye-Mad ngemuva kokuzalwa kwengane kukhathalela abesifazane ngokumangala: Ungayazisa kanjani isikhathi sakho? Odokotela bacebisa imfashini yokuqina kwengane - izivivinyo, lapho ingane yakho izoba yihlanya esikhundleni se-dumbbells. Ukuqeqeshwa kungenziwa ekhaya, ukwenza izivivinyo ngezikhathi ezithile phakathi kwezindaba zasekhaya. Masiqhubeke?
Zivocavoce. Ukuhamba lapho
Ngaphambi kokuziqeqesha, yenza umsebenzi oyindilinga - amakhanda ekhanda, ukunyakaza okuyindilinga ngezandla, amadolo, ukuhambisa phambili emuva nangakwesokunxele kwesobunxele, ukufudumala kwezandla namabhulashi e-ankle. Thatha ingane ezandleni, ufulathele emuva. Isandla esisodwa siphethe ingane ngaphansi kwegundane, elinye liphakathi kwemilenze. Yima phambi kwesibuko - ngakho-ke ingane izobona ukukhombisa nokumotheka kwakhe, futhi ungazivocavoca ngokunembile. Qala ukumasha endaweni, bese uthatha izinyathelo eziya phambili, ungakwazi kancane kancane lapho uqhubekela phambili. Lapho nje unomuzwa wokuthi kwashisa kancane futhi ukushaya kwamandla kakhudlwana, qala ukwenza izivivinyo.
Kubalulekile ukukhokha isikhathi esifudumele.
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ISIVIVINYO 1. Squatting in Motion
Ukuzivocavoca kubandakanya izicubu zemilenze nama-buttocks, kukuvumela ukuthi ulondoloze ukushaya kwenhliziyo ebangeni lokuqeqeshwa. Ama-Energotown squats, ngakho-ke kufanele kwenziwe ekuqaleni kwe-Workout. Yima khona lapho, imilenze ivaliwe, gcina ingane, njengasesikhathini sokuzivocavoca. Yenza isinyathelo esifanele, imilenze ibanzi kancane kunamahlombe, futhi i-squat iye ezingeni lapho okhalweni behlangana phansi, bese befaka umlenze wesobunxele. Ngokufanayo, yenza umsebenzi ohlangothini lwesobunxele, wenza igxathu nonyawo lwami lwesobunxele. Phinda kuzindlela ezi-2 kuya kwezi-3 kuya ku-10-15 squats. Yekani ukwenza umsebenzi lapho unomuzwa wokuthi sikhathele.
Ingane izojabula ngokuhlangenwe nakho okusha
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Ukuzivocavoca 2. Ukuvuka kwezandla emuva
Ukuzivocavoca kubandakanya izicubu zezandla, emuva nasesifubeni. Yima kahle, imilenze ngobubanzi bamahlombe. Gcina ingane yakho ngezandla zombili ngaphansi kwegundane, izandla zishiyiwe. Khulisa ingane phezulu, hhayi ukubopha izandla. Phinda ngezindlela ezi-2-3 ezi-10-15 izikhathi. Bese ucindezela ingane ngokwakho ezindlini ezigoqiwe. Ingane esikhundleni esifanayo. Phakamisa izandla, ziqonde. Inani lezindlela zokusondela nokuphindaphinda liyefana.
Iziphakamiso zezandla zizosiza ukuqinisa emuva
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Ukuzivocavoca 3. Ukugoba umzimba komzimba
Ukuzivocavoca kubandakanya izicubu emuva nemilenze. Yima kahle, imilenze ngobubanzi bamahlombe. Kungcono ukuphenduka emaceleni esibukweni ukuze ulawule ukunemba kwenqubo yokubulawa. Isandla esisodwa siphethe ingane ngaphansi kwegundane, elinye liphakathi kwemilenze, njengakuhamba ngemfudumalo. Umhlane oqondile uncike phambili ekufanisweni komhlane phansi, bese ubuyela endaweni yokuqala. Phinda ngezindlela ezi-2-3 ezi-10-15 izikhathi.
Ingane izohleka kakhulu ngokukhombisa kwayo esibukweni
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Ukuzivocavoca 4. Imithambeka kwesokudla
Ukuzivocavoca kubandakanya izicubu zomshini bese emuva. Yima kahle, imilenze ngobubanzi bamahlombe. Isandla esisodwa siphethe ingane ngaphansi kwegundane, elinye liphakathi kwemilenze. Njengakwesobunxele ngakwesokunxele, okwenza ikhefu endaweni yokuqala. Ukuzivocavoca kwenza kancane ukuze usebenze imisipha kangcono futhi ungaphazamisi ingane. Phinda ngezindlela ezi-2-3 ezi-10-15 izikhathi.
ISIVIVINYO 5. Shintsha icala lilele
Ukuzivocavoca kuhilela izicubu zomshini. Lala phansi emhlane, ubeka umbhoxo wokuqeqeshwa noma uplaid. Ukugoba imilenze emadolweni, izinyawo ziphumule phansi. Uma ingane isivele ihleli, i-booty ukuyibeka esiswini sami ukuze ingemuva lengane lithembele emilenzeni yakho. Uma ingane isengahlali, yabe isibeka ngesisu esiswini sakho, ubuso nawe. Kuzona zozimbili lezi zigameko, bamba ingane ngezandla zombili. Swing the Press, ugobe i-torso. Phinda ngezindlela ezi-2-3 ezi-10-15 izikhathi. Landela ukunyakaza kwezindlu: I-Spin Spin ngokuhlukile kwesokudla nakwesobunxele. Inani lezindlela zokusondela nokuphindaphinda liyefana.
Swing the Press ukuqinisa isisu
Photo: Pixabay.com/Ru.
Shaya. Crack
Ekupheleni kokuzivocavoca sikweluleka imizuzu engu-5-7 ukukhokha amamaki we-Stretch ukususa ukungezwani okuvela emisipha. Faka ingane eCrib. Hlala ku-rug futhi ukhumbule imilenze yakho phambi kwakho - intambo kumasokisi. Ngemuva kwalokho ungene ngemilenze ezinhlangothini bese welula emlenzeni ngamunye ngokuhlukile, ugcina ubuyela obushelelezi. Squat izinyawo bese uhambisa imilenze ku-pelvis - gqoka amadolo akho emzimbeni bese udonsela phambili. Esikhundleni esifanayo, thatha imithambeka emaphathini. Ngemuva kokunweba, welula emgqeni, uphumule imisipha, futhi uqambe amanga kulesi sikhundla ngamehlo avaliwe imizuzu engama-2-3.
Into esemqoka ekuqeqesheni yimizwa enhle nengane yakho nengane yakho. Kungenzeka ukuthi uqale lapho ingane iphenduka izinyanga ezi-3-4, ngaphambili yaboniswa nge-gynecologist ne-pediatrician. Lapho ingane ikhula, isisindo sakhe siyokwenyuka, ngakho-ke, singaphakamisa umthwalo, siqinise izicubu.