Ukuzivocavoca kulolu chungechunge kuyamangalisa ukudonsa nokuqinisa izintambo namathanga kanye no-abs. Bagcizelela ubude futhi basebenzise imisipha yomzimba we- powerhouse ukuzinzisa isiqu njengoba umzimba ophansi uhamba ngokuzimela.
1 - Side Side Kick Series Intro bese Setha Up
I-set up for the side side kick is ngokuyisisekelo esifanayo kuzo zonke izivivinyo. Ukubeka ukulungiswa okuhle nokulondoloza kulo lonke ukuvivinya umzimba kuyisihluthulelo sokwenza kube ngempumelelo. Bheka imiyalelo yokusetha ngezansi.
Imiyalo yokusebenzisa kulolu chungechunge ihlose ukwenza umsebenzi, nokuxhumanisa neminye imiyalelo eminingi. Sicela uhambe ngokusebenzisa imiyalelo ephelele uma ungawabonanga ngaphambi kokwenza izivivinyo ngokuqondile kuzoletha imiphumela emihle kakhulu.
I-Side Kick Series Isetha phezulu
- Themba eceleni kwakho bese ubeka izindlebe zakho, amahlombe, izinqulu, amadolo nezinyawo zakho.
- Phakamisa ikhanda esandleni sakho, uqiniseke ukuthi uphakamisa izimbambo kude nombhede ukuze imhlane yakho nentamo yakho uhlale ngokuvumelana. Ungakwazi ukuguqula lesi sikhundla ngokufinyelela ingalo yakho engezansi ngqo eceleni kombhede ngaphezu kwekhanda lakho bese uphumule ikhanda kuso.
- Isandla sangaphambili siphumula ngokuqinile, isundu, phansi kombhede phambi kwesifuba sakho. Sebenzisa lesi sandla ukusiza ukuzinza, kodwa ungaxhomeki kuyo - kuxhomeke ku-abs yakho.
- Hambisa imilenze yakho phambili ezinqulwini zakho. Lokhu kuzosiza ibhalansi yakho futhi uvikele emuva kwakho okuphansi.
- Phenduka imilenze ngaphandle kwezinyathelo, ku- Pilates .
- Hlola kabili umugqa wakho. Amahlombe kufanele ahlanganiswe omunye ngaphezu komunye, njengoba kufanele izinkalo. Izindlebe, amahlombe, nezinkalo kusemgqeni, ngamadolo namazinyo kancane ngaphambi.
2 - Side Side Kick Front / Emuva
Kick Front
- Phakamisa umlenze ophezulu ngamasentimitha ambalwa. Flex unyawo futhi uthumele amandla esithendeni.
- Njengoba unyawo luguquguquke, uguqula umlenze ophezulu phambili. Ngesikhathi esiphelele sokukhahlela kwakho, yenza ukukhahlela okuncane kwe-pulse.
Yenza emuva
- Ukugcina ubude emlenzeni wakho nasemzimbeni wonke, phawula izinyosi zakho bese ushaya umlenze ophezulu ngemuva. Misa okwesikhashana, kodwa ungenzi ukukhishwa kwesibili.
Okubalulekile: Finyelela emuva kuphela lapho ungaya khona ngaphandle kwe-crunching emuva noma ukuhambisa isikhumba. Nakulokhu, ingxenye enkulu yenselelo yendlela yokusebenzisa iwukuba usebenzise imisipha yomzimba ukuze kugcinwe sonke isiqu somzimba. - Flex unyawo futhi ukhawule phambili.
- Phinda lokhu kusebenza izikhathi ezinhlanu kuya kwezingu-10.
Ukukhahlela eceleni kwesigxathu kuthatha inselelo yalolu hlelo ngokuqhubekayo. Qiniseka ukuthi uzama uma usukhululekile ngalowo.
3 - Side Kick Up / Down
Kick Up
- Hlola kabili umugqa wakho. Amahlombe akho kufanele abekwe omunye phezu komunye, njengoba kufanele izinkalo. Futhi, amahlombe akho nezintambo zisemgqeni ngamadolo nama-ankle kancane ngaphambi.
- Qinisekisa ukuthi imisipha yakho yesisu ihanjiswa ngaphakathi nangaphezulu.
- Manje, ukwandisa ngisho nangaphezulu emlenzeni ophezulu, ukukhahlela phezulu ophahleni (ngokushelela, sebenzisa i-abs yakho yokulawula).
- Gcina amathambo ase-hip anqwabelene. Qinisekisa ukuthi i-pelvis ayibuyanga emuva ukuze uvumele umlenze ukhuphuke.
Lawula phansi
- Donsela izibeletho zakho, ngokumelene nokwandiswa komlenze, njengoba ulawula ukwehla komlenze.
4 - Side Side Ukuphakama
Nakuba lo msebenzi awukona ukukhahlela ngempela, inselelo esinikezayo iyafana nezinye izivivinyo kulolu chungechunge.
Faka
Letha umoya wakho phansi ubude bomgogodla wakho, okwenza umzimba wakho wonke ubude kakhulu kusuka ku-tip kuya kuzinyosi.
Exhale
Sebenzisa izibeletho zakho ukuze ulethe zombili imilenze phezulu ngamasentimitha ambalwa ukusuka kumat. Gxila ekugcineni imilenze yakho yangaphakathi ndawonye, yonke indlela kusukela emathunjini ahlala emathunjini.
Faka
Yenza imilenze yakho ibuyele phansi emgqeni. Sebenzisa ukulawula.
Yenza lo msebenzi izikhathi ezinhlanu kuya kwezingu-8 .
Bheka imiyalelo egcwele ye-Leg Leg Lifts ngolunye ulwazi, izixhumanisi kanye namathiphu.
I-5 - Inner Thigh Lifts
Ukuphakama kwethanga langaphakathi, ingalo phezulu nomlenze usezikhundleni ezintsha, kodwa ukusethwa kokuqala kufana nokunye okuvivinya kulolu chungechunge.
Letha unyawo lomlenze wakho phezulu ukuze uhlale phambi kwezinyathelo zakho.
Thepha isandla sakho esiphakeme ngemuva kwethole bese ubamba ngaphandle kwekhanda lakho. Ukuze uzinze ngokwengeziwe, yishintshe ngakho unyawo luhlezi phambi kwethanga lakho, futhi isandla esiphakeme sihlala phansi phambi kwesifuba sakho.
Faka
Ukugcina umlenze ongezansi ngqo, sebenzisa ithanga lakho langaphakathi ukuze uliphakamise amasentimitha ambalwa ukusuka phansi. Umzwelo wukuthi udlulisela umlenze isikhathi eside kangangokuba uphakamisa phansi.
Exhale
Gcina lo mqondo ubude njengoba uhamba kancane kancane emlenzeni.
Ingabe u-5 kuya ku-8 uhlezi ngakwesinye icala.