Ihlobo elilindelwe isikhathi eside selifikile. Ukulungiselela isikhathi sokubhukuda sekuqediwe, futhi abaningi banentshisekelo yokuthi bangawugcina kanjani umphumela otholwe ngesikhathi seholide ehlobo?
Lokhu kusebenza ikakhulukazi kwalawo mantombazane asanda kuzala ingane njengami. Naphezu kwezinguquko empilweni, uhlala ufuna ukuhlala kowesifazane, mnene futhi ucansi.
Umqeqeshi wami usungule isethi ephumelelayo yokuzivocavoca kwami, okuvumela ukuthi uhlale usethameni ngisho naseholidini. Ngenxa yalesi sakhiwo sokuzivocavoca, ngikwazi ukuthola amaqembu emisipha amakhulu ngemizuzu engama-20-30.
1. Ukumiswa ukuma.
Imithambeka emi
Lo msebenzi ufaka izicubu zomzimba, izandla nemilenze.
Isikhundla Somthombo: Imilenze ngobubanzi be-pelvis, izinyawo ziyafana, amahlombe ashiyiwe, amabala ayancishiswa. Phakamisa izandla futhi wenze ama-tilts ekhoneni eliqondile kumajoyinti we-hip. Kubaluleke kakhulu ukugcina ubunzima emuva. Senza ukuphindaphinda okungu-15.
2. Ukuhlaselwa okulandelayo.
Amaconsi alandelayo
Ukuzivocavoca kukuvumela ukuthi uphumelele ingaphakathi le-hip kanye nemisipha ephakathi ephakathi.
Isikhundla esifanele: Imilenze ibanzi kunobubanzi be-pelvis, amasokisi aphikiswa ohlangothini lwangaphandle endaweni engama-45 °, emuva ngqo, amahlombe ashiywa.
Senza ukuhlaselwa okujulile, siphethe isisindo kusuka kolunye uhlangothi. Bukela umhlane wakho, ungahlali. Senza ukuphindaphinda okungama-30.
3. ukuhlaselwa kwangaphambili.
Imali ekhokhwayo yangaphambili
Abaningi bajwayelene nalo msebenzi, njengoba kungenye elula futhi esebenza kakhulu ekufundweni kwamajikijolo kanye nama-biceps ethangeni.
Isikhundla Somthombo: Izinyawo ziyafana komunye nomunye, ngobubanzi be-pelvis.
Sithatha umlenze sibuyele emuva futhi senze idiphozithi ejulile kakhulu kuqala, bese unyawo lwami lwesobunxele. Bukela idolo lakho aliphumi entanjeni yomunwe. Senza ukuphindaphinda okungama-30.
4. Plank esandleni esiqondile ngedolo eliguquguqukayo.
I-Planck ngezandla eziqondile ngedolo eliguqukayo
Lo msebenzi ubandakanya wonke amaqembu emisipha emsebenzini, kepha ukugxila okuyinhloko emsebenzini wemisipha yabezindaba.
Isikhundla esifanele: Siphuma emgqomeni, i-Palm ngaphansi kwamalunga ehlombe, unyawo ububanzi bamahlombe. Siqala ukuqinisa amadolo akho, kuguquke. Ungasheshi. Kubalulekile ukulandela uMnyango weLumbar, ugweme ukwehla! Ukwenza ukuphindaphinda okungama-20.
5. Ipulangwe Lateral.
I-lateral planck
Lokhu ukuvivinya umzimba. Emva kwakhe, ngizwa ithoni emisipha yokhalweni.
Isikhundla Somthombo: Beka ohlangothini, umlenze ongenhla esiwuqhubekele phambili, phansi - emuva, ubeke intende ngaphansi kwehlombe ehlombe, ukhuphule ithanga bese uphakamisa ibha ye-lateral. Ezinye isandla zingadluliselwa okhalweni noma ziphakamise.
Kulesi sikhundla sisezingeni eliphansi ngemizuzwana eyi-15. Ngizama ukwandisa isikhathi ngasinye sokuqeqeshwa.
6. Plank on ama-elbows ngenye imilenze yokuphakamisa.
I-Plankk kuma-elbows ngenye indlela yokuphakamisa unyawo
Kulomsebenzi, izicubu zomshini wokuphepha namabhuthi ziyasebenza ngenkuthalo.
Isikhundla Somthombo: Siba kubha, ama-elbows ngaphansi kwamalunga ehlombe, izinyawo ezisondeni lwePelvis.
Siqala ukuklebhula ngokuhlukile kusuka phansi. Ngidonsa umlenze ngamasokisi, njengentambo, futhi ngiphakamisa ukucindezelwa okuphezulu kwe-buttock. Gwema ukwehla emhlane ongezansi, kubaluleke kakhulu! Senza ukuphindaphinda okungama-30.
Le sethi yokuzivocavoca ingaphindwa izikhathi ezi-3.