Okuqukethwe
USuperman ukuzivocavoca okuhle ukuqinisa imisipha yangemuva kanye nengezansi emuva futhi wasebenzela ama-abs nezinqe, ukuma okulungile. Lokhu kuvivinya kuhle kakhulu kumzimba omncane nomgogodla onempilo. Kulesi sihloko sizokhuluma ngokusetshenziswa kuka- "Superman", izici nobuciko obulungile, kanye nokwenziwa kukaSuperman.
Superman: izici zobuchwepheshe kanye nokuqalisa
Uma ufuna ukuqinisa imisipha yangemuva ngokuphepha nangempumelelo, faka kuhlelo lwakho lokuqeqesha usebenzise uSuperman. Lokhu ukuzivocavoca okulula kepha okuhle kakhulu kusiza ukusebenza kwezicubu ukwenza ngcono ukwakheka, kuqinise iqolo elingezansi bese ususa isleouch ngemuva. Ukuvivinya umzimba okuningi emuva kungakhathaza kakhulu-ngokwesibonelo, ukubulawa kwamaphutha enqubo kungalimaza umqolo wakho. USuperman akagcini ngokulimaza impilo yakho, kepha futhi uzosiza ukwelula umgogodla, athuthukise ukuma komzimba futhi aqinise imisipha yangemuva ye-lumbar ekuvikeleni izinhlungu ezisezingeni eliphansi.
Amasu okuzivocavoca uSuperman:
1. Lala ngesisu phansi, ubheke phansi, ikhanda liphakanyiswe kancane. Yelula izandla phambili, izintende zibheke phansi, zama ukwelula umzimba wonke. Lesi isikhundla sokuqala.
2. Lapho ukhipha umoya, phakamisa izingalo, isifuba nemilenze ususe phansi bese uziphakamisela phezulu phezulu ngangokunokwenzeka. Umzimba kufanele wakhe ukugoba okuncane ngemuva, wonke umzimba uqinile futhi ulungile. Zama ukuphakamisa izingalo nemilenze phezulu ngangokunokwenzeka ukuze le switch isebenze izicubu zesisu nezinqe. Ungalahli emuva intamo emuva, kufanele kube ukuqhubeka kwangemuva. Bamba lesi sikhundla imizuzwana engu-4-5.
3. On the ukuhogela kancane wehlise phansi ukuze uqale isikhundla uphumule kancane. Yenza ukuphindaphinda okungu-10-15 ngendlela engu-3-4.
Ungamenza kanjani uSuperman:
Njengoba ukwazi ukubona, isikhundla esivelayo sifana nokundiza kukaSuperman, yingakho igama lalesi sivivinyo somqolo esiphansi esisebenzisekayo nesingezansi. Ngaphezu kwalokho, ngenxa yengcindezi engaguquguquki yemilenze umthwalo omuhle emisipheni ye-gluteal kanye nasemisipheni. USuperman uzoba wukuzivocavoca okuhle kakhulu kuyo yonke imisipha yengxenye yangemuva yomzimba. Futhi uSuperman ukuzivocavoca okulungiselela ukwenziwa koshwele - okunye kokuzivocavoca okuwusizo kakhulu emhlane nasezinqeni, kepha kudinga imisipha eqeqeshiwe ukugwema ukulimala.
Bona futhi: Ungayilungisa kanjani i-POSTURE
Umsebenzi wemisipha ngesikhathi sikaSuperman
Inhloso yokuzivocavoca uSuperman yisifundo sangemuva nokuqinisa umgogodla, kepha ngokungeziwe ekilasini kufakiwe nasemisebenzini yemisipha yezinqa, emuva kwethanga nemisipha yehlombe.
Ngakho-ke, lapho kwenziwa iSuperman kuhilela imisipha elandelayo:
- izikhulisi zomgogodla
- i-gluteus Maximus
- imisipha
- izicubu-ezizinzileyo
- umsipha we-deltoid
Akudingekile ukwenza ukuzivocavoca ngesikhathi sobuhlungu obubuhlungu noma obungapheli beqolo. Futhi, akufanele wenze iSuperman ngesikhathi sokukhulelwa.
Superman Wabasaqalayo
Ukuzivocavoca uSuperman, noma kubonakala kulula uma uthi nhlá, kodwa hhayi bonke, ngisho nabasebenza ngokungenaphutha bazokwazi ukubhekana nakho. Ukuze uqedele uSuperman udinga ukuba nemisipha eqinisiwe yemisipha eqinile yomhlane ongezansi. Uma ungeke ukwazi ukuthwala uSuperman ngobubanzi obugcwele nenani elikhulu lokuphindaphinda, akufanele ukhathazeke. Lokhu kuvivinya kunguhlobo olwenziwe lula, oluzolungiselela imisipha yakho ukuba ibe “iSuperman ephelele”.
Ungamenza kanjani uSuperman Wabasaqalayo? Lala ngesisu ubheke phansi, ikhanda phansi. Yelula izandla phambili. Phakamisa ingalo yakho yangakwesokudla nomlenze wesobunxele phezulu phezulu ngangokunokwenzeka, bamba amasekhondi angu-4-5 bese uwahlisa kancane kancane phansi. Bese uphakamisa ingalo yakho yangakwesobunxele nomlenze wangakwesokudla phezulu ngangokunokwenzeka, bamba amasekhondi angu-4-5 bese uwahlisa kancane kancane phansi. Phinda ukuphindaphinda okungu-15 ngohlangothi ngalunye, ukushintshanisa phakathi kwabo Yenza amasethi ama-3.
Superman: 10 ukulungiswa okuhlukahlukene
Enye yezinzuzo zikaSuperman kunezinhlobonhlobo eziningi zokubulawa. Ungahlala wenza lula noma wenze kube nzima lokhu kuvivinya umzimba kuye ngezinga lakho lokuqina.
1. USuperman onezandla ezihlukanisile
Lokhu okuhlukile kokuzivocavoca kukaSuperman kuyasiza kakhulu ekumeni nasekuqedeni ukukhothama.
2. USuperman wenziwe lula
Uma unenkinga yokusebenzisa uSuperman ngezingalo ezeluliwe, ungazelula emzimbeni. Kulesi sikhundla kuzoba lula ukudabula umzimba phansi.
3. Superman nge twist
Lokhu kuvivinya kuzokusiza ukuthi usebenze ngempumelelo imisipha yesisu kanye ne-oblique yesisu.
4. Superman nge dumbbell
Ngokukhathazeka okuthuthukile, ungenza iSuperman ngesisindo esingeziwe, ngokwesibonelo, i-dumbbell ngemuva kwentamo yakho. Okokuqala, ungathatha isisindo esingu-1-2 kg. Ungenza futhi iSuperman ngezisindo zemilenze, kulokhu, okukhulu kuzofakwa engxenyeni engezansi yomzimba.
5. USuperman onebhentshi
Uma unebhentshi, isihlalo esinethezekile noma indle, ungenza lokhu okuhlukile kukaSuperman. Ngokuzinza hlala izinyawo zakho odongeni.
6. USuperman one-fitball
Uma une-fitball, kuyasebenza kakhulu futhi kuyasebenziseka ukwenza izivivinyo zangemuva kuyo.
7. Superman nge expander esifubeni
I-Expander ingenye yezivivinyo eziwusizo kakhulu emhlane wakho. Ungenza ukuzivocavoca kweSuperman naye.
8. USuperman onebhande lokuqina lezinqe
Kepha uma umgomo wakho kungukusebenza imisipha yezinqa kanye nomsipha, khona-ke ungathenga ibhande lokuqina. Lawa amathuluzi awusizo kakhulu emisipheni yomzimba ongezansi.
9. USuperman nendandatho
Kuyinto elula futhi ewusizo ukwenza uSuperman ngemishini ekhethekile yendandatho yokuqina yePilates. Vele uphumule ezandleni zakhe bese uphakamisa isifuba sakho phansi.
10. Inja yokuzingela
Lokhu kuvivinya umzimba kungenziwa labo abakuthola kunzima ukwenza ukuzivocavoca kweSuperman nokuguqulwa kwayo ngenxa yezinkinga zokhalo. Kuyasiza nokuqinisa i-corset yemisipha ukuthuthukisa ukuma nokuqinisa isisu.
Ngokubonga okukhulu kwama-gifs eziteshini ze-youtube , I-Live fit girl neFitnessType.
Ngemuva kokwenza iSuperman kungenzeka ukuthi ukhulule imisipha yangemuva kusuka "kwikati" lokuzivocavoca, elisemgodini nasekuhlanganiseni emuva. Phinda kancane lo msebenzi izikhathi eziyi-10-15 ngemuva kokugijima uSuperman.
Izinzuzo zokusebenzisa uSuperman
- Ukuzivocavoca okuphelele ukuqinisa imisipha yangemuva nangokhalweni
- Qinisa imisipha namathambo omhlane ongezansi
- Ukuzivocavoca okuphephile okunengozi encane yokulimala
- Kufanelekile nabaqalayo
- Isiza ukulungisa ukuma futhi ulahle i-slouching
- Yandisa umgogodla futhi iyindlela enhle kakhulu yokuvimbela ubuhlungu beqolo nomhlane ongezansi
- Isiza ukuqinisa imisipha yesisu nokuqinisa isisu
- Ukuqalisa awudingi okokusebenza okwengeziwe
- Lokhu kuvivinya umzimba, okunokuguqulwa okuningi, ngakho-ke ungahlala uhlukahluka noma ube yinkimbinkimbi
Funda futhi ngezinye izivivinyo ezisebenzayo zokuthuthukisa ikhwalithi yomzimba:
- Imichilo eseceleni okhalweni nesisu: ungayenza kanjani
- Ukuzivocavoca Ukuzivocavoca ukuzivocavoca okuphumelela kakhulu kwesisu esisicaba
- Ukuhlaselwa: kungani sidinga amaphaphu + ama-20
Isisu, Emuva nangokhalo