Sikhuluma ngokuzivocavoca, ukuqaliswa okuhlelekile okuzoshintsha isibalo sakho ngaphezu kokuqashelwa.
Ngisho noma uya njalo ejimini futhi ubona izinguquko ezinkulu zesisindo, izinhlangothi azipheli kuze kube sekugcineni. Kodwa izindawo eziyinkinga zingasuswa ngokuqeqeshwa okukhethekile. I-Wday.ru ikwethula izivivinyo eziyisithupha ezisebenza kahle ezinqeni ze-wap ukukusiza ukuthi uvalelise ezinqulwini zakho unomphela.
Sisusa i-Boca. Isivivinyo 1: "ibhayisikili"
Lala ngomhlane, beka izintende zakho ngemuva kwekhanda lakho futhi welule izindololwane zakho ububanzi emaceleni.
Izinyawo zimisiwe, amadolo agobe ngamadigri angama-90 futhi abekwe ngaphezulu kwe-pelvis.
Phakamisa amahlombe akho phansi bese welula intamo yakho - lena yindawo yokuqala.
Awudonse umoya, njengoba ukhipha umoya, jikisa umzimba uye kwesokunxele, donsa indololwane yakho yesokudla nedolo langakwesokunxele liqondane.
Ngesikhathi esifanayo, nweba umlenze wakho wesokudla kude nawe (okuseduze nephansi, kunzima nakakhulu).
Ngenkathi uhogela, buyela endaweni yokuqala. Bese wenza okufanayo kwesokudla ukuze uqedele impinda eyodwa.
Inani lezimpinda: 20-25
Inani lezindlela: 2
Umsebenzi: imisipha yesisu e-oblique
Isivivinyo sesi-2: susa izinhlangothi ngokuphakamisa umlenze
Lala ngohlangothi, uphumule ngendololwane yakho engezansi, bese ususa esinye isandla ngemuva kwekhanda lakho.
Ngenkathi udonsa umoya, phakamisa umlenze ongaphezulu ngo-30-40 cm ngaphezu kowaphansi, ngenkathi ukhipha umoya, donsa kancane umlenze ongezansi uye phezulu bese ubamba lesi sikhundla isekhondi.
Edonsa umoya futhi njengoba ukhipha umoya, yehlisa imilenze yomibili. Zama ukungawugodli umzimba uye phambili noma emuva.
Uma kunzima ukugcina ibhalansi, beka isandla esiphezulu phansi, ukwandisa indawo yokusekela.
Umhlane uhlala uqondile kulo lonke umsebenzi, intamo inwetshiwe, amahlombe aqondiswe.
Inani lezimpinda: 15-20
Inani lezindlela: 2 ohlangothini ngalunye
Umsebenzi: abathumbi bethanga, imisipha ye-oblique yesisu
Isivivinyo sesi-3: ukugoba ngebhola
Lokhu kuvivinya umzimba kungenziwa kokubili ngebhola lokuzivocavoca kanye nethawula elivamile elinwetshiwe ezandleni zakho (inketho yesibili ilula).
Guqa ngamadolo, phakamisa izingalo zakho bese uphefumula kakhulu.
Njengoba ukhipha umoya, tshekisa umzimba wakho ohlangothini lwesokudla, uzama ukulondoloza ibhalansi futhi ugcine izinqulu nezinqe zakho zinganyakazi.
Njengoba udonsa umoya, buyela endaweni yokuqala futhi welule.
Adonse umoya ngakolunye uhlangothi, awuhogele emuva. Ukugoba kwe-torso kufanele kwenzeke ncamashi okhalweni, kuyilapho ukuphambuka kwe-lumbar kungandi.
Ukwenza kube lula ukugcina isikhundla esifanele, faka emsebenzini wemisipha ye-gluteal kanye ne-abs. I-low side tilt yenziwa, ngokushesha uzokwazi ukususa izinhlangothi.
Inani lezimpinda: 15-20 amapheya emithambeka
Inani lezindlela: 2
Umsebenzi: imisipha yesisu e-oblique, imisipha yehlombe (static)
Isivivinyo sesi-4: ukuma kukanxantathu
Le asana ye-yoga ngeke isebenze imisipha yakho yangemuva kuphela, kodwa izophinde ithuthukise ukunwebeka komlenze, isize ngokuqeqeshwa kokulinganisela, futhi imane ibuyisele ukuphefumula ezivivinyweni ezintathu ezedlule.
Yima izinyawo zakho zibe banzi kakhulu (cishe ububanzi bamahlombe amathathu phakathi kwezinyawo), uzwane lwesokudla luphumele ngaphandle ngokugcwele futhi uzwane lwesobunxele lube ngamadigri angu-45 ngaphakathi.
Yelula izingalo zakho emaceleni, izintende zibheke phansi.
Faka umoya, njengoba ukhipha umoya, finyelela isandla sakho sokunene, ugcine izingalo zombili zihambisana phansi, futhi welule izinhlangothi zakho ngokudayagonali.
Ngemva kokuba i-torso isishintshele esihlotsheni esingakwesokudla ku-pelvis futhi yande kahle, beka isandla sakho sokudla emlenzeni wakho ophansi, futhi uphakamise isandla sakho sobunxele phezulu, intende yakho ibheke phambili.
Zama ukuze izinhlangothi ngalo mzuzu zicishe zingabi yindilinga, ngokuphambene nalokho, donsa izimbambo ezingakwesokunxele, ngaleyo ndlela uqhube uhlangothi lwesokudla phansi futhi uqhubeke ulwelula.
Okufanelekile, kufanele kube nonxantathu ngaphakathi ohlangothini lwesokudla, umlenze nengalo.
Bamba lesi sikhundla ukuphefumula okungu-10, bese uphinda ngakolunye uhlangothi.
Inani lezindlela: 2 ohlangothini ngalunye
Umsebenzi: imisipha ye-oblique yesisu, imisipha yomlenze
I-hoop evamile inganikeza ukhalo lwakho isimo esibukhali. Ngenxa yomphumela we-massage, ukujikeleza kwegazi endaweni yenkinga kuthuthukiswa, i-cellulite iqedwa futhi isikhumba siqiniswa. Ngakho-ke, uma ungenalo ithuba lokuvakashela ochwepheshe be-masseur izikhathi ezingu-2-3 ngesonto, thenga i-hula hoop, okungcono kakhulu ngezici zokusikhipha, futhi ufake imizuzu engu-10-15 yokujikeleza ohlelweni. Ithiphu ye-Newbie: Qala umsebenzi wakho we-hoop ugqoke izingubo ezikubambayo ukuze ugweme imihuzuko kanye nobuhlungu.
Isikhathi: cishe. 5 imiz.
Inani lezindlela: 2-3
Umsebenzi: yonke imisipha yesisu, imisipha yangemuva, amathanga nezinqe
Lala ngohlangothi lwakho lwesobunxele, welula imilenze yakho, bese ubeka indololwane yakho ngaphansi kwehlombe lakho.
Ncika engalweni yakho bese uphakamisa amathanga kanye ne-pelvis phansi, ukusabalalisa isisindo kwi-arch yangaphandle yonyawo lwesokunxele nasengalweni yesokunxele.
Isandla sesibili sihlala ngakwesokudla, futhi umzimba wonke usemgqeni owodwa oqondile.
Uma udinga ukwenza ukuma kube lula, goba futhi ubeke idolo lakho kwesokunxele phansi, ushiye unyawo lwakho lwesokudla kwi-arch yangaphakathi yonyawo.
Bamba lesi sikhundla imizuzwana engu-30-40, bese wenza ukunyakaza okuningana kwe-pelvis phezulu naphansi nge-amplitude encane.
Qinisekisa ukuthi intamo ayifinyeziwe, futhi isifuba sihlale sivulekile. Phinda konke ngakolunye uhlangothi.
Isikhathi: 30-40 sec statics + 20–30 isekhondi. “Izintwasahlobo”
Inani lezindlela: 2 ohlangothini ngalunye
Umsebenzi: imisipha ye-oblique yesisu, imisipha yehlombe
Umqeqeshi omkhulu wenethiwekhi yezitudiyo zokuzivocavoca ISIMSTRETCHING, ofundisa izinhlelo zamaqembu nokuqeqeshwa komuntu siqu
“Ukwanda kwezinhlangothi kuwumphumela wezinto ezimbili: imisipha yesisu ekhululekile namafutha omzimba. Zombili lezi zici zingathonywa, - kusho uDenis Solomin, umqeqeshi ophezulu we-SMSTRETCHING studio chain. - Ukuze imisipha ikhule, umsebenzi womzimba uyadingeka kuwo wonke umzimba, hhayi endaweni yenkinga kuphela. Uma kungenjalo, igcwele ukwanda kwevolumu ye-muscle mass esiswini. Kodwa ithoni yemisipha yesifunda sesisu iyadingeka.
Kukhona futhi iqhinga elincane: ukwenza ukhalo lubonakale luncane, udinga ukukhulisa ama-hips, izinqe, izingalo kanye nomhlane. Uma ungeza ivolumu encane kulezi zindawo, ukhalo luzobukeka luncane.
Amafutha angasuswa ngendlela ebanzi: yenza umsebenzi wokubala amakhalori, unciphise izingxenye, noma ushintshe ukudla. Ngincoma ukubala ama-calories ukukusiza uqonde ukuthi udla malini noma kancane kangakanani ngosuku. Izivivinyo ezibalwe esihlokweni zinhle kakhulu ekuqiniseni imisipha yakho. Uma ungeza ukubala kwekhalori okwengeziwe, khona-ke ungathola umzimba ophelele.
Okuwukuphela kwento engingayengeza ukuzivocavoca imisipha yesisu ejulile.
Yima phambi kwesibuko ubeke izandla zakho ngemuva kwekhanda lakho.
Adonse umoya ujule ukuze i-ribcage ikhule futhi izimbambo zibonakale esibukweni.
Bese uwukhipha wonke umoya ngobumnene, njengokungathi ucisha amakhandlela ayi-100 ekhekheni. Izimbambo kufanele zifihlwe futhi ukhalo kufanele luqiniswe. Uzozwa ukucindezeleka esiswini sakho, kokubili ngaphambili nasezinhlangothini.
Phinda lo msebenzi, ulawule ukunyakaza kwezimbambo futhi uzwe isisu sinwebeka futhi siqina njengoba sifinyela.
Yenza izikhathi ezingu-12-15 ngamasethi angu-3-5. Yenza ekuseni, kusihlwa nangaphambi kokuqeqeshwa. Uma ikhanda lakho liqala ukuzungeza kusukela ekuphefumuleni okuqinile, nciphisa inani lokuphindaphinda okokuqala ngqa futhi ufinyelele izinombolo ezinconyiwe ngesikhathi sokujima okulandelayo. “