Cindezela i-roller

Akulula kangako ukufaka ama-cubes afunekayo esikhundleni sesisu esigcwele. Kunezinhlobo eziningi zokupompa i-abs, kusukela ekuzilolongeni kokuphefumula okuvilaphayo kuye kumaqhinga amangalisayo webha evundlile. Futhi enye yezinhlobo ezinzima kakhulu zokuzivocavoca ukupompa umshini wokunyathelisa ku-roller.

Irola yokucindezela iyisondo elinezibambo. Bekungeke kube lula, kodwa umphumela uzodlula konke obekulindelwe. Ukuzivocavoca kuwo kukuvumela ukuthi usebenzise imisipha yesisu ejulile. Futhi uma usuvele ungumnikazi wesisu esiklanyelwe, ividiyo izokunikeza umuzwa omangalisayo ngosuku olulandelayo ngemva kokuqeqeshwa.

Izinto ezibalulekile okufanele uzazi ngaphambi kokuqeqeshwa kwe-roller

Ngaphambi kokuba uqale ukuqeqeshwa nge-roller, kubalulekile ukwazi:

1. Ukulungiselela. Lolu hlu olwenzelwe abalungisiwe. Uma ukwazi ukwenza ama-crunches angama-30 kumasethi ama-3, ukuma iminithi elingu-1 epulangeni kuyirola lakho.
2. Izinkinga ku-lumbar spine. Uma une-intervertebral hernias noma uma uzizwa ungakhululekile emhlane ophansi lapho wenza noma yikuphi ukuvivinya umzimba, yelula umhlane wakho kahle kakhulu. Futhi khumbula: Ukuchezuka kwamarola kungaba yingozi.

I-roller exercise technique

1. Isandiso esivela endaweni yamadolo

Lesi yisigaba sokuqala - sabaqalayo.

• Guqa ngamadolo izinzwane zakho ziphansi. Ibanga phakathi kwezinzwane naphakathi kwamadolo lisezingeni le-hip. Izithende aziweli ngaphakathi, zibheke phezulu.
• Thatha i-roller ezandleni zakho, uyibeke phansi ngaphansi kwesifuba sakho.
• Gcoba umhlane wakho, qinisa i-abs yakho, cindezela esiswini sakho.
• Beka izandla zakho ku-roller bese uqala kancane ukuletha izandla zakho phambili. Izandla zigibela i-roller, amasokisi ahlala phansi, i-back back i-arched, umshini wokucindezela ucindezelwe ngemuva.
• Njengoba usufinyelele i-engeli yakho ephezulu yokunweba, buyela endaweni yokuqala ngokushelela nangokunensa.

Umsebenzi wakho uwukufeza ukunwetshwa okuphelele kwezingalo, ulenga phansi ngesisu.

2. Isandiso esivela endaweni yokuma ngokuguqulwa kuya emadolweni

Akubona bonke abasubathi abasebenzisa lesi sigaba. Kudingeka ukufudumala nokulungiswa kwengqondo kwesigaba esinzima sokwandiswa kusuka emilenzeni eqondile.

• Yima ngezinyawo zakho isikhala phakathi kwezinyawo zakho sisezingeni le-hip. Ezandleni zerola.
• Goba bese uphumuza i-roller phansi. Qinisa i-abs yakho, cindezela esiswini sakho.
• Qala ukuqondisa kahle. Imilenze iqondile.
• Uma usufinyelele i-engeli yakho ephezulu, gobisa imilenze yakho ngobumnene futhi uguqe phansi ngobumnene. Qhubeka nokwelula.

Umsebenzi wakho uwukufeza ukunwetshwa okuphelele kwezingalo, ulenga phansi ngesisu.

3. Isandiso esivela endaweni yokuma

Izinga elinzima kakhulu.

• Yima ngezinyawo zakho isikhala phakathi kwezinyawo zakho sisezingeni le-hip. Ezandleni zerola.
• Goba bese uphumuza i-roller phansi. Qinisa i-abs yakho, cindezela esiswini sakho.
• Qala ukuqondisa kahle. Imilenze iqondile.
• Njengoba usufinyelele isandiso sakho esiphezulu, buyela endaweni yokuqala ngokushelela nangokunensa.

Umsebenzi wakho emilenzeni eqondile ukufeza ukuqondisa okuphelele kwezingalo zakho, ulenga phansi ngesisu sakho.

Ukuguqulwa kusuka kwesinye isigaba kuya kwesinye kwenziwa ngemuva kokwenziwa kahle kokuzivocavoca izikhathi eziyi-10-15 kumasethi ama-3.

Amaphuzu abalulekile ekusebenzeni ngevidiyo

Cabangela amaphuzu abalulekile alandelayo:

1. Okukhulu akukuhle

Into ebaluleke kakhulu ngokuzivocavoca kwe-roller ukubuka umhlane wakho futhi ugxile ku-abs yakho. Ngisho ne-engeli encane yokunweba izozuza futhi igcine i-abs yakho isebenza. Uzozizwa lapho ungakwazi ukwandisa i-engeli.

2. Zifudumeze

Hlala ufudumele ngobubanzi obufushane bokunyakaza kunoma yiliphi izinga lekhono. Futhi kancane kancane ukwandisa it.

3. Inani lokuphindaphinda nezindlela

Udinga ukuqala ngenani elincane lokuphindaphinda, kusukela ezikhathini ezingu-3-5. Awudingi ukuzama kanzima, kungenjalo ngosuku olulandelayo kuyoba nzima kakhulu ukuphila.

4. Yini okufanele uyilwele

Ezigabeni zokuqala, umphumela omuhle uzoba izikhathi ezingu-10-12 izikhathi ezingu-3 nge-engeli yayo ephezulu. Ngemva kwalokho, ungakwazi ukwandisa ububanzi bokunyakaza. Umphumela wokuphatha kahle isigaba ngasinye wukuqondisa umzimba ogcwele.

5. Ukubaluleka komqeqeshi

Njengoba uzimele, unamahloni, noma unamahloni njengoba unjalo, yima isibindi futhi ufune usizo kumqeqeshi wakho osemsebenzini. Itholakala kuwo wonke amajimu. Cela ukulandela ukwenza ngendlela efanele kwesu lomsebenzi. Amathiphu ochwepheshe kanye nokulungisa kuzoba usizo olukhulu.

6. Ukujima kwasekhaya

Uma ufunda ekhaya uwedwa - dubula ividiyo futhi ubuke imishini yakho eceleni. Qhathanisa namavidiyo wokufundisa futhi ulungise amaphutha.

Futhi okubaluleke kakhulu:

Lalela umzimba wakho! Noma yikuphi ukungakhululeki emhlane, emahlombe, ezandleni, emadolweni noma esiswini kubonisa ukuvivinya umzimba okungafanele noma okungavamile emzimbeni ngokwawo. Futhi kulokhu, kuzodingeka ukubhekana kokubili umqeqeshi kanye nodokotela.

I-roller yomshini wokunyathelisa iyithuluzi lomhlaba wonke. Ayibonakali, kodwa inikeza umphumela omkhulu wokupompa, ukukhanya, kuthatha indawo encane. Ngeke kube buhlungu ekhaya futhi kungathathwa nawe ohambweni lwebhizinisi noma eholidini. I-roller, ngokuhlanganiswa nokuzivocavoca okwengeziwe komshini wokunyathelisa kanye nomkhuba wokuphefumula ukuphefumula, kuzokuvumela ukuthi uzuze umphumela wekhwalithi ephezulu ngesikhathi esifushane. Kubalulekile futhi ukukhumbula mayelana nokudla kanye nokudla kwamanzi.

Futhi okubaluleke kakhulu, ukungaguquguquki kokuqeqeshwa kuzoguqula amaphupho akho abe ngokoqobo futhi enze izinjongo zakho zifezeke.