Singase sicabange kakhulu ngokulinganisela nokuzinza , kodwa lezo zakhi zibaluleke kakhulu kukho konke esikwenzayo, kusukela emisebenzini yansuku zonke kuya ekuzivocavoca.
Cabanga ngalokhu: Ukuhlanganyela ngalunye kuhlanganiswe nemigqa kanye namathenda, axhunyiwe kuzo zonke izihluthulelo ezisebenza ukugcina umzimba wakho uqotho futhi esimweni esifanele. Uma ungaziqinisa ngokwengeziwe ukuthi izicubu ezixhumene nalezi zinhlanzi eziqinisayo , umzimba wakho uzokwenza kangcono kungakhathaliseki ukuthi wenzani umsebenzi.
Into enhle ngokusebenza ngokulinganisela nokuzinza ukuthi akudingeki wenze izivivinyo eziphambili noma eziqinile ukuthuthukisa. Eqinisweni, ithuluzi elilula, ibhola lokuzivocavoca, lingakusiza ukuba usebenze zonke lezi zindawo ngezindlela ezihlukahlukene ezilula, ezilula ukulandela umzimba.
Lezi zivivinyo ezilandelayo zenza lokho nje, zikuvumele ukuthi usebenze kuzo zonke izindawo zomzimba wakho ngenkathi ikuvumela ukuthi ujwayele ubuso obungaphephile bhola. Lokhu kuphelele uma ungenalo ulwazi olubanzi usebenzisa ibhola lokuzivocavoca futhi ufuna indlela elula yokusebenza umzimba wakho.
Uma ungakaze usebenzise ibhola ngaphambili, zama ukuhlala eduze nodonga noma ubambe esihlalweni sokulinganisela uma udinga. Yenza indlela yakho kuze kube yilapho wenza izivivinyo ngaphandle kwezinto zokuthenga.
Ukuqapha
Hlola nodokotela wakho uma kukhona ukulimala noma izimo zezokwelapha.
Izinto ezidingekayo
Kanjani
- Sebenzisa ukuzivocavoca kokuqala ukufudumala umzimba wakho futhi ulungiselele ukuzivocavoca.
- Yenza umsebenzi ngamunye njengoba kuboniswa ngamasethi angu-3 ngamunye. Uma ungumqali, qalisa ngokusetha oku-1 futhi kancane kancane usebenze indlela yakho kuze kube ngaphezulu kokusetha ngokuhamba kwesikhathi.
- Bamba odongeni ngokulinganisela uma udinga futhi usebenzise umuthi oqinile noma izicathulo ezine-traction emihle ukuze ugweme ukushelela.
- Dweba noma yikuphi ukuvivinya okubangelwa ubuhlungu noma ukunganaki.
Imibuthano yeBhola
Imibuthano yeBhola yindawo ehlelekile yokuqala ukukhipha umzimba futhi ujwayele ukuhlala ebhodini lokuzivocavoca. Yenza imibuthano ibe encane noma enkulu njengoba uthanda. Njengoba ufudumala, ungangena ngokujulile kumbuthano ngamunye.
- Hlala ebhola bese ubeka izandla ngemuva kwekhanda (inselele nakakhulu), ebhola noma ubambe odongeni uma udinga ukuzinza okunye.
- Kancane kancane uqale ukugoqa izinkalo embuthanweni ukuya ngakwesokudla, uhlanganise kancane uma umbuthano wakho wezinyosi ungemva bese uphazamisa ngemuva uma umbuthano wakho wezinyathelo ungena phambili.
- Yenza imibuthano encane futhi, njengoba ukhululekile, imibuthano emikhulu.
- Gxila ekuthengiseni i-abs njalo uma ugijima ibhola phambili.
- Phinda imibuthano engu-20 ngakwesokudla bese ngakwesobunxele.
Amabanga amaBhola
Ukuhamba kweBhola kuyindlela enhle yokuyinselele ibhalansi yakho, ukuthatha unyawo olulodwa phansi bese ucindezela unyawo olumile ukuze uhlale uzinzile. Bamba odongeni lapha uma udinga.
- Hlala ebhola ngesikhala esilungile bese ungenayo.
- Thatha izandla ngemuva kwekhanda (kunzima nakakhulu) noma uwagcine ebhola bese uphakamisa unyawo olungakwesokudla ngamasentimitha ambalwa emhlabathini.
- Yehlisa unyawo futhi uphakamise unyawo lwesokunxele ngamasentimitha ambalwa ukusuka emhlabathini.
- Qhubeka, ukushintshanisa ukuphakamisa unyawo olungakwesokudla bese ngakwesobunxele.
- Njengoba ukhululekile ngokunyakaza, phakamisa amadolo aphezulu bese uhamba ngokushesha.
- Ungabuye wengeze ibhola uma uzwa ukhululekile.
- Phinda imizuzu engu-1-2.
Ukuhlelwa kweBhola
Lo msebenzi uzosusa inselela ibhalansi yakho ngakho-ke uzinike isikhathi sokuzijwayeza futhi uphelele lokhu.
- Hlala ebhola ngesikhala esilungile bese ungenayo.
- Faka izandla ebhola, ngemuva kwekhanda (kanzima), noma ubambe odongeni ngokulinganisela.
- Phakamisa unyawo oluphansi phansi, ulubambe emoyeni imizuzwana emihlanu noma ngaphezulu.
- Yehlisa bese uphinda ngaphesheya.
- Phinda u-5-10 ubuyekeze.
- Gxila ekuthengiseni i-abs ukusiza ukugcina ibhalansi yakho.
Ibhola lihamba
Ukuhamba kweBhola kungaba yinselele kakhulu kumbono, ngakho-ke thatha isikhathi sakho nalena. Ungase ufune nje ukuhamba uhhafu phansi ukuze uvivinye amandla akho omzimba ngaphambi kokuba uhambe yonke indlela.
- Hlala ebhola bese ubeka izandla phezu kwebhola, ngemuva kwekhanda lakho noma ubambe odongeni ngokulinganisela.
- Qala ngokuthola isivumelwano se-abs bese uhamba ngezinyawo kancane kancane.
- Njengoba uhamba, kancane kancane uphendule emuva ibhola.
- Qhubeka uhamba futhi ugijima kuze kube yilapho ikhanda lakho namagxa akho ebhola bese izinkalo ziphakanyiselwe endaweni yebhuloho.
- Hamba yonke indlela uze uhlale futhi.
- Phinda u-10-15 ubuyekeze.
- Uzoqaphela ukuthi ibhola lakho lizohamba njalo uma uphuma futhi ungena. Okuvamile. Vele uphinde ubeke ibhola uma uthola ukuthi usendleleni yonkana ekamelweni.
Amabhola weBhola
Izigqoko zeBhola akusizi nje ibhalansi yakho, nazo ziqinisa izigubhu, izinyathelo, namathanga akho .
Ibhola lingaba umthombo omkhulu uma unemibandela yangemuva noma emadolweni. Ngokusebenzisa ibhola, ungavame ukuthatha ingcindezi emhlane nasemadolweni akho, ikunike indlela ephephile yokukhipha .
- Gcwalisa ibhola emdongeni bese uyibeka ngemuva kwe-back-middle back.
- Hamba izinyawo kancane ukuze uxhomeke ngokumelene nebhola, izinyawo mayelana nobuqhawe-ibanga elihlukile. Uma izinyawo zakho ziseduze kakhulu nodonga, ungase uthinte amadolo.
- Bhonqa ngamadolo bese wehla ngaphansi kwe-squat, uya phansi ngangokunokwenzeka. Zama ukubheka phansi ukuze uqinisekise ukuthi amadolo akho aqhubeki kakhulu kunzwane zakho.
- Gcina isisindo sakho ezithende zakho uma uphendukela emuva bese uzama ukukhiya amadolo uma ume.
- Phinda ngokuphindaphinda okungu-15.
- Ukwengeza ukuqina, ubambe izinsimbi zesandla.
Isihluthulelo Samafutha Esigodini
Ama-pilvic tilts yizindlela ezibucayi kakhulu futhi indlela enhle yokusebenza ngobumnene i-abs ne-back back. Ukuzenza ebhodini kuneza isici sokulinganisela okuzobandakanya zonke imisipha yokuzinza emzimbeni ophansi.
- Hlala ebhola bese uhamba kancane kancane kuze kube yilapho ikhanda lakho namahlombe kusekelwa ebhola. Amadolo akho kufanele athambekele emazingeni angaba ngu-90, izinyathelo ziphakanyisiwe.
- Phindela emuva futhi ujikeleze izinkalo futhi uphendule ibhola. Ukunyakaza kufanele kube mncane futhi kuhlakaniphile, nje ngokwanele ukuze uzizwe usulekile ku-abs.
- Manje ngomusa uphahla izinyathelo phezulu kuwe ngaphandle kokugeleza ibhola. Ngamanye amazwi, gcina ibhola lizinzile ngenkathi uhambisa izinyathelo zakho.
- Qhubeka ukucindezela izinyathelo phezulu futhi phansi ukuze uphinde uqhubeke.
Umlenze Cindezela ibhola
Uma unezinkinga zamadolo, lo msebenzi ungahle ungasebenzi kuwe. Isihluthulelo salokhu kuthutha ukuzama ukugcina isisindo ezithende zakho kunokuba kuzinzwane, ezingabangela amadolo.
- Hlala ebhola bese uhamba kancane kancane kuze kube yilapho usuhlasele ibhola. Ikhanda lakho namahlombe kufanele kube kude nebhola futhi amadolo akho kufanele athambekele.
- Bend amadolo njengokungathi ungena ku-squat.
- Cindezela ngokusebenzisa izithende ukuze ubuye uqale.
- Phinda ngokuphindaphinda okungu-15.
Isandiso Sempindiselo
Lokhu kuthutha kungahle kube okukhathazayo ukungena esimweni. Kungadingeka ulungise ibhola izikhathi eziningana ngaphambi kokuba uthole uhlobo olufanele lokusekelwa.
- Amanga abhekene nebhola ngaphansi kwezinyathelo zakho kanye nesibindi esincane.
- Ungakwazi ukuphumula emadolweni akho, okulula, noma ezinzwaneni zakho ngamadolo ngqo, okuyinto enzima kakhulu.
- Beka izandla ngaphansi kwengxenyana, ama-elbows egobile.
- Hlulela phambili ibhola bese uthola isivumelwano esingaphansi ukuze uphakamise isifuba ebhokisini.
- Zama ukuletha amahlombe akho kuze kube yilapho umzimba wakho uhamba ngokuqondile, kodwa ungaphenduli.
- Phinda u-12- 16 ubuyekeze
Ama-Hip Lifts
Izindleko ze-Hip yindlela enhle yokusebenza ibhalansi, kodwa futhi uthole ukuqeqeshwa okukhulu kwezingqimba zakho kanye nezintambo.
- Lala phansi ngezithende eziqhubekile ebhola.
- Ukugcina i-abs yakho eqinile, kancane kancane uphakamise izinyathelo zakho phansi ucindezela i-glutes.
- Qhubeka uze umzimba wakho uqonde ngqo.
- Bamba imizuzwana embalwa bese uphansi, uphinda izikhathi ezingu-15.
- Ukwenza kube lula, bhala ibhola ngaphansi kwamadolo kunokuba ngaphansi kwezithende futhi ugcine izandla zakho phansi. Ukwenza kube nzima, faka izingalo zakho phezu kwesifuba sakho.