1 - Kungani Kukulungele Ukubuyela Kwakho
Iplanti yecala iyisimo sokuzivocavoca, ukuma noma ukubeka (lokhu kuxhomeke kuhlobo lwenqubo yokunyakaza oyijabulelayo, kodwa kunoma yisiphi isimo, kufana kakhulu) ekuqiniseni imisipha yomzimba oblique. Izibopho ezinamandla zingasiza kakhulu njengemisipha yokuzinza okuyisisekelo .Akukhona lokho kuphela, kodwa iplanethi yecala, ngokusho okungenani umcwaningi oyedwa we-MD, empeleni ingadlala indima ebalulekile ekuguquleni isikole esikhulile.
Ukungena ngaphakathi kweplanethi yakho kancane kancane ngaphambi kokuyilayisha ngokugcwele ngesisindo somzimba wakho cishe kuyokusiza ukuba ugweme ukuhlukunyezwa okuhlangene no / noma kwe-muscle. Lokhu kwenziwa ngokufudumele nokuguqulwa. Khona-ke, ukulandelana okufanayo kungasebenza njengebalazwe ukuze uthuthuke ngokwesikhathi.
Le slideshow ithatha wena, ngakho slide.
2 - Ukufudumala Imisipha Yakho Yomzimba Yomzimba Omzimba
Vumbela izibeletho zakho ze-oblique ngezingqimba ezincane eziya ohlangothini.
Ukuqala, ulale phansi phansi ngamadolo akhothikile futhi izinyawo zakho zihlala phansi. Yenza ambalwa ngokuqondile kuma-curl-ups ukuze uhambe. Uma usulungile, yenza ama-curls amancane ngapha nangapha, uhambe kancane futhi wehle kancane ukuthola izinzuzo eziqinisayo kakhulu.
Yenza okungenani u-5 ohlangothini ngalunye.
3 - Khipha Izibopho Zakho Nge-Rolling Side
Ngaphambi kokuba ungeze inselele emibhalweni yakho, sebenzisa izikhathi ezimbalwa ngemuva kwakho ngamadolo akhokile futhi izinyawo zakho zihlala phansi. Gwema kancane noma uguqe amadolo womabili ngakolunye uhlangothi bese omunye ephindwe izikhathi ezimbalwa.
Engeza inselelo ye-Ab
Uma ungathanda ukushintsha lokhu ku-inselelo ye-oblique, uma uphinde uqhube imilenze yakho endaweni yokuqala (izinyawo phansi phansi) yenza kanjalo kusuka esitokisini sakho se-hip kuphela futhi uvumele imilenze yakho idonsa njengesisindo esinqunyiwe.Isihluthulelo ukwenza lo msebenzi kungukuthi "ungakhohlisi." Umzuzu ovumela imilenze yakho ikusize, inselelo ye-ab ingase ibe khona. Ngakho-ke, hlala uphapheme njengoba uphakamisa imilenze yakho.
4 - Ukuqeda Isifundo Sakho Sokuqeda Inselelo Elula
Manje sekupholile ukufudumala ube yinselele encane ngokuhlala ekhanda elilodwa ngemilenze yakho ilandelwe ngemuva kwakho. Siza ukusekela isisindo sakho somzimba ngokukhulisa ingalo ehlangothini olufanayo njengendawo ehlezi lapho uhlezi khona, nokubeka isandla phansi. Ukugcina i-hip yakho phansi, uncike esandleni sakho. Lokhu kuzonikeza imisipha yakho ye-oblique kancane umsebenzi we-isometric.
Hlala lapho cishe imizuzwana engu-20-30, bese uphinda ngaphesheya.
5 - Cabanga isikhundla sePlangeal Plank
Manje sekuyisikhathi sokwenza iplanki eleceleni. Uma ubuyela emuva esimweni sangemuva, noma awunamandla kakhulu, lokhu kungase kube ukuphela komugqa wakho. Kulungile. Indawo yokulungisa iplanki yendawo yindawo enhle kakhulu yokuthuthukisa amandla akho oblique.
Kusukela esimweni sokuhlala esichazwe kusilayidi sangaphambilini, wehlisa kancane ukuze isisindo sakho sisekelwe esikhwameni sakho naseceleni kwethanga eliseduze kakhulu. Lo mlenze kufanele uboshwe kancane ukuze usize ukubeka ukuma okuphephile nokunembile. Isisindo sakho kufanele futhi sisekelwe eziphambili ezihlangothini olufanayo.
Zama ukugcina ifomu elihle nokulungiswa ngokugcina i-hip yakho engenhla nehlombe ngokuqondile ngenhla ephansi. Sebenzisa i-abs yakho. Ingalo yakho ephezulu ingakwazi ukuphumula eceleni kwakho noma ungabeka isandla sakho esikhwameni sakho (siboniswe ngenhla.) Sebenzisa imali eminithi engu-1 kule ndawo bese ushintsha izinhlangothi.
6 - Manje usu-Oblique Abodminal Crossroads
Manje usendleleni. Ungakwazi ukunamathela ekuthumeni okulungisa okuchazwe ngaphambilini, noma ungakhetha kusuka kwezinye izinketho ezimbili (noma zenze kokubili.)
Uma unamathela ekukhethweni kokulungisa, sebenzela ukugcina ifomu elihle ngenkathi usesikhundleni bese uzama ukwengeza imizuzwana engu-1-2 njalo lapho uqhuba.
Izinketho ezintsha ziyi:
- Iqeqeshwe ku-plank egcwele egcwele. Kulesi sikhundla, usekela isisindo sakho esandleni sakho nangonyawo, futhi, nakanjani, ugcine ukulungiswa kwakho. Ukwandisa inselele ngokuqhubekayo, phakamisa ingalo phezulu. Ngokuba indlovukazi yazo zonke izinselele iphinda iphakamise umlenze wakho phezulu.
- Hlanganisa nesimo sokulungisa, kodwa engeza inselele yokuzinza okunamandla endaweni (bona islayidi esilandelayo.)
7 - Engeza Inselelo Yokuzinza KweDynamic ku-Plank Side Yakho Yokulungisa
Uma ukhetha ukuhlala ulungisa, ungahlakulela ukulinganisela kwemisipha futhi uhlanganise imisipha ezinambeni zakho ngokunye ngokubeka ibhola elifanele noma ibhola leBuu ngaphansi kwegabha lakho.
Ibhola lizokwenza inselele ukulungiswa kwakho nokulinganisela komzimba jikelele. Kungumsebenzi wakho ukugcina i-hip yakho ephezulu kanye nehlombe ngqo ngezansi. Uma uthola ukuthi unenkinga ukwenza lokhu, yandisa isisekelo sakho sokusekela ngokubeka izinyawo phezulu phambi komunye phansi.