U-Irina Turchynskaya ungumqeqeshi wokuzivocavoca ohlangenwe nakho futhi ngenxa yamasu akhe, inamba enkulu yabesifazane nabesilisa baye balahlekelwa isisindo esiningi. Kukhona izinhlelo ezinyaka ezahlukene ezivumela ukuthi kufinyelele imiphumela emihle kubo bonke abantu abanentshisekelo.
Isiyinkimbinkimbi sokuzivocavoca okuvela ku-Irina Turchinskaya sokulahlekelwa isisindo
Kunconywa ukuba uhlanganise imithwalo eshukumisayo neyomzimba, okusiza ukuthola umphumela oyifunayo. Esikhathini sokuqala, i-corset ye-muscle iqiniswa, ukusimama kuthuthukiswa, futhi ukuqina kwezitsha kuyanda. Ukulayisha okuqinile kukhuthaza ukusetshenziswa kwamandla, futhi kwenza imisipha ibe nzima kakhulu. Ukuze ufeze umgomo, kubalulekile ukuqeqesha u-Irina Turchinskaya izikhathi ezingu-3 ngesonto, futhi uwanele ukuchitha umzimba ngokulinganisa isigamu sehora. Okubaluleke kakhulu ukuphefumula okufanelekile, ngakho-ke uma welula udinga ukufaka inhale, nokuqhekeka kwemisipha - ukukhipha umoya. Ukuzivocavoca uphinda emibuthanweni engu-2-3. Udinga ukuqala ngokufudumala, okufaka ukugoqa izandla nezinyawo, kanye nokunyakaza nokunyakaza okuhambayo ngamadolo akho.
Ukuzivocavoca ukulahlekelwa isisindo kusuka Irina Turchinskaya:
- Squat phansi, ubeke izandla zakho phansi (ugcizelele ekuqhekekeni). Kusukela kulesi sikhundla ekujuleni, ume emgqeni (ukugcizelelwa ukuqamba amanga), bese uphakamisa imilenze yakho bese uphinde uqhube. Ngemva kwalokho, gxuma phezulu, uqondise umzimba futhi welula izandla zakho. Qhubeka ngokulandelana okufanayo.
- Ekhaya ekhaya u-Irina Turchinskaya uncoma ukuthi kuhlanganise nokuzivocavoca - ukuphakamisa emadolweni. I-IP - thatha ukugcizelela amanga, uguqe. Izandla kufanele zifakwe kude ukuthi zikhulu kunamahlombe. Umsebenzi - wehla, ugoqa izingalo zakho emaceleni bese uwasabalalisa ezinhlangothini. Qinisekisa ukuthi umhlane wakho uphansi.
- Ukwenza lo msebenzi, udinga isitulo noma yimuphi omunye ukuphakama. Yima phambi kwesihlalo, gcina izandla zakho okhalweni lwakho, ugobe umlenze owodwa ohlangothini olufanele emadolweni bese uwubeka esihlalweni. Umsebenzi ukuphoqa umzimba, ukuphakamisa umlenze wesibili nokuvuka ngokugcwele esihlalweni. Ngemuva kwalokho, wehlisa umlenze wakho phansi bese uthatha i-PI. Uma kunzima ukugcina ibhalansi, khona-ke ungagcina izandla zakho odongeni.
- Ukulayisha kahle imisipha yomqeqeshi wempilo yokucindezela u-Irina Turchinskaya ukusikisela ukwenza "ikhoneni". Zibeke emhlane wakho, ubeke izandla zakho ngaphansi kwesiqephu, uphakamise izinyawo zakho nge-angi-45 degrees. Bamba imizuzwana engu-45. futhi kancane kancane ufinyelele kumaminithi angu-1.
- Manje siqhubekela phambili ekuzivocavoca umzimba, bese uqala ngebhayimu ephumelela kakhulu futhi ethandwayo. Hlala phansi phansi ngezandla nezinyawo zakho, uzibeke emaphethweni akho. Ukuze ugcizelele umthwalo emisipha yomshini wokucubungula, kudingekile "ukuphikisa" isikhumba ngaphakathi. Umzimba kufanele udale umugqa oqondile.
- Umsebenzi olandelayo wokulahlekelwa isisindo, ohlongozwa ngu-Irina Turchinskaya, ubizwa ngokuthi "i-Varan". Hlala esiswini sakho, ugoqa izingalo zakho emaceleni. Umsebenzi ukukhipha isifuba phansi, ukuzama ukuphakamisa phezulu ngangokunokwenzeka. Ngemuva kwalokho, izingalo eziboshiwe emaceleni kufanele zisuswe ngemuva. Bamba isikhundla sesilinganiso esiphezulu sesikhathi.
- Beka ngemuva kwakho, ubeke izandla zakho emzimbeni bese ugoqa umlenze owodwa emadolweni. Phakamisa umlenze wesibili ngaphezu kwephansi, cishe ama-degrees angu-30. Phakamisa i-pelvis ngendlela yokuthi idale umugqa oqondile nomlenze. Bamba isikhundla sesilinganiso esiphezulu sesikhathi.
- Lo msebenzi ubizwa ngokuthi "Umcibisholo". Hlala emhlane wakho, welule izandla zakho emzimbeni, ubatshele phansi. Umsebenzi ukuphakamisa umlenze owodwa phezulu ukuze udale i-engela efanele nomzimba. Ngemva kwalokhu, ukuphinda ukuhamba komcibisholo, hamba unyawo kuqala ngakwesokudla, bese kuthi ngakwesobunxele. Kubalulekile ukuthi ungabhidliza isifuba phansi ngesikhathi sokuvivinya umzimba.
U-Irina Turchinskaya uncoma ukuthi ulandele ukudla okungabandakanyi ukusetshenziswa kokudla okuphezulu kwekhalori. Kuyindlela ehlanganisiwe eyokwenza imiphumela emihle.