Lokhu okulandelayo kuyisidingo esilula sokwelula nokuqinisa emuva ngokuxuba kwezandla ezishintshayo nezesiteji kanye nezakhi ze-yoga. Yenza lo msebenzi njalo uma uthanda, ukuguqula lapho kunesidingo ukuze uvumelane nezinga lakho lokuzivocavoca nemigomo.
Ukuqapha
Uma unezinkinga ezithile zangemuva, bheka udokotela wakho ngaphambi kokuzama lezi zivivinyo.
Izinsiza
Ibhola lokuzivocavoca kanye nebhola lomuthi
Kanjani
- Qala nge-5 minute yokufudumala kwe-cardio ekhanyayo
- Yenza umsebenzi ngamunye for the reps ephakanyisiwe, omunye emva komunye
- Gcwalisa isifunda esisodwa ukuze ufunde okufutshane noma ufunde ngezikhathi izikhathi ezingu-2-3 ukuze ube nokuqeqeshwa okude, okunamandla kakhulu
1 - Ukunikwa kwelanga
Kanjani
Qala esimweni sokuma bese uphumelela njengoba usulaza izingalo phezulu nangaphezulu. I-Exhale futhi uhlanganyele i-abs njengalokhu uthinta kusuka ezinkalweni bese uhlehlisa ube yigobe eliphambili, ngezandla phansi noma ezinyaweni. Bhonqa amadolo uma udinga. Hamba futhi ufike kuze kube yilapho emuva ungenele futhi uphume emgqeni odlule. Faka futhi uphinde uphindele, uphonsa izingalo phezulu ukuze izintende zithinte.
Ukubuyela / Ukusetha / Ubude
Phinda uchungechunge izikhathi 4 kuya kwezi-8.
2 - Ukuhanjiswa kweBhola
Kanjani
Beka izingalo zakho ebhola, kufana nomunye nomunye. Ukudonsa inkinobho yakho yesisu ekugcineni komgogodla bese uqinisa isifuba sakho, kancane kancane uqhubekela phambili kuze kube yilapho esifubeni sakho sithinta ibhola. Ukugcina ifomu, ukudonsa umzimba wakho kancane kancane usebenzisa izingalo zakho nezibeletho. Ungawa phansi njengoba uqhubeka phambili.
Ukubuyela / Ukusetha / Ubude
Phinda ukuphindwa okungu-12.
3 - Ukuma kwe-Cat
Kanjani
Ngaphansi kwe-squat ngezandla emathangeni, ubuyele emuva. Donsa i-abs ngaphakathi futhi uyijikelezele emuva ekubhekeni. Yehlisa futhi uphinde izikhathi ezingu-15.
Ukubuyela / Ukusetha / Ubude
Phinda ngokuphindaphinda okungu-15.
4 - Ukuguqula iMed Ball kuBhola
Kanjani
Themba ngebhola ngaphansi kwamahlombe bese uhlehla emuva futhi ubambe ibhola eliphambene nemithi ephakathi kwesifuba. Bamba umzimba wakho ngokuqondile kusuka ezinqulwini ukuya emadolweni. Ukuqinisa i- glutes ne-abs yakho, kancane kancane uphendulele umzimba wakho ngakwesobunxele, ugijime ibhola nge-parallel kuya phansi, bese uphindela emuva, uphinda ngaphesheya.
Ukubuyela / Ukusetha / Ubude
Phinda u-12 ubuyeke ohlangothini ngalunye.
5 - Isihluthulelo sePelvic on the Ball
Kanjani
Themba endaweni ehamba phambili ebhola ngezintambo phansi, ikhanda elixhaswe yikhanda futhi uzizwa lilula e-abs. Ngaphandle kokugqekeza ibhola, cindezela izinyathelo phezulu bese uphinda .
Ukubuyela / Ukusetha / Ubude
Phinda ngokuphindaphinda okungu-15.
6 - I-Crunches kuBhola
Kanjani
Themba ebhola bese ubeke izandla ngemuva kwekhanda. Phakamisa amahlombe ebhola ibhola njengoba ukhula, ucindezela i-abs.
Ukubuyela / Ukusetha / Ubude
Phinda ngokuphindaphinda okungu-15.
7 - Ibhuloho
Kanjani
Ukuqamba amanga phezulu ngamadolo okugobile kanye nezandla ezinhlangothini zakho. Kancane kancane, uncurl wakho umgogodla ematheni, i-vertebra eyodwa ngesikhathi kuze kube yilapho usendaweni yebhuloho, umzimba oqondile kusuka emadolweni kuya enhloko. Phakamisa phezulu ngangokunokwenzeka, ucindezela emuva, bese wehlehlisa phansi ngokungahambisani nomgogodla ematheni.
Ukubuyela / Ukusetha / Ubude
Phinda ukuphindwa okungu-12.
I-8 - iqhubekela esifubeni
Kanjani
Gxumela amadolo esihlubeni ngezandla ngemuva kwamadolo. Zama ukugcina u-tailbone phansi ukuze welule umhlane ophansi.
Ukubuyela / Ukusetha / Ubude
Bamba ukwelula imizuzwana engu-15-30.
I-9-Oblique Knee iwela nge-Med Ball
Kanjani
Letha amadolo bese uwagoqa ama-degree angu-90, ukhazimule ngokufana phansi bese izingalo ziphuma ezinhlangothini. Bamba ibhola lomuthi phakathi kwamadolo (ozikhethela). Vumelanisa i-abs futhi ujikeleze umsizi ukuze unciphise imilenze ngakwesokudla, ubalethe phansi. Yenza amadolo abuyele esikhungweni bese wehla ngakwesokunxele.
Ukubuyela / Ukusetha / Ubude
Phinda u-10 ubuyeke ohlangothini ngalunye.
10 - I-Spine Twist
Kanjani
Ngenkathi ulele ebusweni phezulu, ugoba umlenze wesokudla bese ubeka unyawo olufanele ngakwesokunxele. Khamba kancane ngakwesobunxele ngenkathi uthatha isandla sokunene phansi phansi, isandla sokunxele ucindezela ngobuso emadolweni. Hlala ungene futhi uzizwe emhlane wakho ophansi nasemaceleni.
Ukubuyela / Ukusetha / Ubude
Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
11 - Cobra nge-Leg Lift
Kanjani
Esimweni esivamile, faka izandla eduze kwesifuba bese ucindezelezela phansi ukuze ususe isifuba phansi. Gcina amahlombe ehlombe agwetshiwe. Phakamisa umlenze wesokudla phansi bese ubamba imizuzwana emibili, wehla bese uphinda ngomunye umlenze.
Ukubuyela / Ukusetha / Ubude
15 ibuyele eceleni.
12 - Isimo sezingane
Kanjani
Kusukela ekusetshenzisweni okudlule, phindela emuva emadolweni bese uhlezi emuva ezithende lapho uvula izandla ngokuphambi kwakho, ikhanda lihlezi phansi. Philisa bese ukhulula imisipha yangemuva.
Ukubuyela / Ukusetha / Ubude
Bamba imizuzwana engu-15-30 noma uma nje uthanda.