Ukuzivocavoca isisu okungu-5

Ukuhlasela imisipha yakho yesisu kuzo zonke izinkomba! Thatha inselelo yokungalingani futhi wakhe i-abs eqinile ngalokhu kuzivocavoca okungu-5!

About the Author: UKatie Chang Hua

Ama-crunches alungile, kepha ukuze usebenze ngokugcwele, kufanele uhlasele imisipha yakho yesisu kuzo zonke izinkomba. Ukuzivocavoca kwami ​​kusebenza yonke imisipha yakho yesisu ngochungechunge lwezivivinyo ezinhlanu ezizothambisa isisu sakho noma zikhulise amaphakethe akho ayisithupha!

Uhlelo oluhlongozwayo aluklanyelwe ukuqeqesha imisipha yesisu kusukela ekuqaleni; Ngithole izivivinyo ezisiza ukugcina isisu sami siyisicaba futhi imisipha yomzimba wami iqine. Iphrothokholi yokuphindaphindeka kukhethwe ngokuma okuncane okuncane, ngakho-ke lungela ukujuluka bese uzisika iwindi esiswini esingenasici!

1. Ukudonsela imilenze esifubeni ku-fitball

Indlela yokwenza ngayo: beka izinyawo zakho ku-fitball, bese uphumule izintende zezandla zakho phansi ukuze ube sendaweni yokuqala yokuphusha. Letha amadolo akho esifubeni sakho bese uqondisa imilenze yakho usebenzisa izicubu zakho zesisu njengama-motors.

Isenzo Sesisu: Lokhu kuvivinya kunomphumela ophindwe kathathu. Akugcini nje ngokumpompa imisipha yomboko - isidingo sokulinganisela ku-apharathasi sikhulisa amandla emisipha kanye namandla okugcina ibhalansi. Engikuthanda kakhulu ngesibaya esikwi-fitball ukuthi uhhafu womzimba ungaphezulu komhlaba kubhola eligingqikayo, futhi lokhu kudala ukucindezeleka okwengeziwe.

2. Ukujija ku-fitball

Indlela yokwenza ngayo: lawa akuwona ama-crunches ogogo! Ngifuna ujoyine izandla zakho bese uzama ukufinyelela ophahleni. Gxila kulo muzwa wokwelulwa phezulu.

Isenzo Sesisu: Ukusekelwa kwebhola le-nimble kwenza imisipha yakho eyinhloko isebenze kanzima futhi isuse ukuqina ongakulindela kuma-crunches ajwayelekile. Futhi ukungazinzi kuba yisikhuthazo esengeziwe sokuqeqeshwa!

3. Ipulangwe ku-fitball

Indlela yokwenza ngayo: beka izingalo zakho phambili ku-fitball, welula imilenze yakho ngemuva bese uthatha isikhundla sepulangwe. Qaphela ukuthi ungavumeli isisu sakho sixege nezinqe zakho ziphakeme kakhulu.

Isenzo semisipha yesisu: ingabe ufuna ezinye izikhuthazo? Ukwenza inkinga yalokhu kuvivinya umzimba, zama ukukwenza ngomlenze owodwa, noma engeza into eguqukayo epulangwe elijwayelekile ngokugingqa i-fitball emuva naphambili.

4. Ukudonsela imilenze esifubeni

Indlela yokwenza ngayo: hlala kumata wokuzivocavoca, phumula endololwaneni bese uphakamisa imilenze yakho phansi. Bese uphakamisa i-torso yakho bese udonsa amadolo akho ngasikhathi sinye, bese udonsa amadolo ngokushintshana ngakwesobunxele, bese ngakwesokunene.

Isenzo Sesisu: Ngiyawuthanda lo msebenzi ngoba usiphuca i-fulcrum yethu futhi usikhiphele ngaphandle kwendawo yethu yokunethezeka. Kufanele ushintshe ngapha nangapha futhi ngesikhathi esisodwa uphakamise imilenze yakho kwesokudla bese ngakwesobunxele. Qinisekisa ukugcina izicubu zesisu zishuba futhi zingapholi phakathi nokunyakaza.

5. Ukuthinta izinyawo

Indlela yokwenza ngayo: lala ngomhlane, phakamisa umlenze owodwa phezulu bese uthinta izinzwane zakho ngesandla sakho, uphakamisa amahlombe akho ehlombe ngaphezu komata wokuzivocavoca. Okunye ukuphakamisa kumlenze wangakwesokudla nangakwesobunxele.

Isenzo semisipha yesisu: ngaphansi kwanoma yiziphi izimo ukuphumula phakathi kokuphindaphinda. Ngifuna ugcine imisipha yomzimba wakho ishubile kulo lonke isethi!

Training

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