Lokhu kuvuselela umzimba wonke ngokugxila kwi-abs, emuva , izingalo, nezinkalo. Njalo uthathe amaminithi ambalwa ngaphambi kokuthi umdlalo wakho ushise . Uzozivikela ekulimazeni kanye nokuthuthukisa uhla lwakho lokunyakaza kwe-golf enhle kangcono.
Ukuqapha
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma unomonakalo, izifo, noma ezinye izimo futhi ushintshe noma yikuphi ukuzivocavoca okubangela ubuhlungu noma ukungaboni kahle.
Izinto ezidingekayo
Iqembu legalufu yilokho okudingayo. Ungenza lezi zivivinyo ukuma ukuze ungayitholi noma yiziphi izinsalela zotshani kumagare akho futhi uzomangalisa ama-buddies wakho wegalofu ukuthi ungathà sina kangakanani ngokusebenza kwakho.
Indlela Yokukwenza Ukuzivocavoca
- Qedela izivivinyo njengoba kuboniswe ngaphambi kwegeyimu yakho elandelayo yegalufu, okuvumela okungenani imizuzu engu-5 yokushisa
- Phinda ukuvivinya umzimba ngalunye uma usufudumala isikhathi eside
- Gwema noma yikuphi ukuzivocavoca okubangela ukungahambi kahle noma ukuhamba ngaphandle kwegalufu uma uzwa noma yiliphi uhlombe noma ubuhlungu emuva
I-1 - Imibuthano Yezempi
Inhloso : Vumisani ama-rotators ehlombe kanye nezingalo.
Thatha ingalo yangakwesokudla ngqo phambi kwakho bese uyijikeleza emuva futhi ujikeleze embuthanweni ogcwele.
Qala kancane futhi, njengoba uzizwa ufudumala, usheshe ukwenze ukunyakaza kunamandla.
Phinda ukuphindwa okungama-20.
Shintsha izinhlangothi bese ujikeleza izingalo zombili ngesikhathi esisodwa ukuze uthole ukuphindaphinda okungaphezulu kuka-20.
2 - Izinkuni
Inhloso : Vumbela i-abs, emuva, nemilenze.
Bamba iqhaza legalufu ngokuya phezulu nangaphansi, ngokulandelana phansi.
Kancane kancane thatha iklabhu phezu kwekhanda, izingalo ziqonde futhi uphinde uzibuyisele emuva ukuze usule isifuba.
Letha iklabhu phansi lapho ugijima , uthatha izandla ngezandla.
Gcina i-back back flat futhi engekho.
Gcina ukuhamba kancane futhi kulawulwe futhi kuphinda imizuzwana engu-30.
3 - Ukushintshwa kweTrunk
Inhloso : Vumbela i-abs nangemuva.
Bamba igalofu ngemuva ngemuva, ubambe iqhaza ngalunye uhlangothi.
Phendulela i-torso ngakwesokudla, njengoba nje ungathatha isithuthuthu, uyijikeleze futhi uhambe uye ngakwesokunxele.
Gxila ekugcineni umzimba ophansi uzinzile futhi konke ukunyakaza ku-torso.
Phindela ukuphinda okungu-24.
4 - Izikwele kanye nokuPhakamisa
Inhloso : Vumisani iziqhwa, amathanga, namahlombe.
Bamba igalofu lezandla ngezandla nje ngokubanzi kunamahlombe-ububanzi ngaphandle.
I-squat phansi, ugcine i-abs ibe namadolo ngemuva kwezinzwane
Njengoba uphakamisa phezulu, thatha igalofu yegalufu phezulu futhi ugcine izingalo ziqonde ngqo.
Phinda imizuzwana engu-30.
5 - Uhlangothi lugoba
Injongo : Yula futhi uqinise isibani.
Bamba igalofu ngezandla ngokubanzi kunamahlombe bese uyiphakamisa phezu kwekhanda, izingalo ziqondile.
Hlekela ngakwesokudla, uthatha iqembu kuze kube yilapho ungakwazi ukukhululeka, uzizwa ulula ehlangothini lwesobunxele lomzimba.
Buyela emuva bese ubuyela ngakwesobunxele ukuze uphinde uphinde uphinde uphinde uhambe.
6 - Ukusa okuhle
Inhloso : Vumbela futhi uqinise umhlane ophansi.
Thatha igalofu ngemuva kwamahlombe, ubambe ngakwesinye icala.
Ukugcina i-back flat (noma i-arched kancane), isicu esivela ezinkalweni bese uphonsa umsoco kuze kube yilapho ihambisana nomhlabathi.
Ungakhothamela ngamadolo uma ama-hamstrings akho aqinile.
Phakamisa isiphakamiso, ugxile emhlane ophansi futhi uphinde ubuyele emuva izikhathi ezingu-15.
7 - Amakamelo angaphandle
Inhloso : Vumbela futhi uqinise izinyathelo namathanga angaphakathi.
Bambelela eqenjini legalufu ngokulinganisela, uma kudingeka, bese uphuma ngakwesokunxele ungene emzimbeni, ubeke idolo ngemuva kwezwane.
Phindela emuva ukuze uqale futhi uphinde uphinde uhambe kabusha ngaphambi kokushintsha izinhlangothi.
Manje ushushu, uphenduka!