Ukuze ufundise isisu esihle nesigqoko esincane, kubalulekile ukusebenza hhayi nje kuphela emisipha yomzimba oyinhloko, kodwa futhi ngaphezu kwemisipha ye-oblique yesisu. Babizwa ukudala ifreyimu, okuzokwenza ukuthi isibalo sakho sibe isikhonkwane esihle. Kodwa-ke, uma inkinga yakho inamafutha, khona-ke ama-oblique ama-twist ngeke abe namandla - asisiza kuphela uma kuqondene nokunikeza ithoni ye-muscle.
Umphumela wokuguqula isikhumba
Uma umzimba wakho cishe ungenawo amafutha, ama-diagonal twists yilokho okudingayo. Bayosiza ekuqiniseni uhlaka lwezinsimba, wenze isisindo sakho sibe mncane, nesisu - sihle.
Uma inkinga yukuthi isisu nesisu sakho sizungezwe ungqimba lwamafutha ahloniphekile, ama-curls ohlangothini akwazi ukuxazulula le nkinga. Umphumela oyinkimbinkimbi uyadingeka - ukudla okukuvumela ukuba ulahlekelwe isisindo, kanye nemithwalo ye-aerobic ekhangela ngokucophelela ama-fat deposits (isibonelo, ukugijima, i-aerobics, ukudansa okusebenzayo). Ngaphandle kwenkambo enjalo enamandla, kuhle ukufaka imishanguzo nge-hoop - ngakho-ke usho masinyane amafutha futhi uzokwazi ukwenza imisipha yamasipha.
Ingabe awuqiniseki ukuthi unamafutha amaningi noma akwanele? Zibophe ngemuva kwesibeletho ngaphansi komdwebo ngakwesokudla noma ngakwesobunxele: uma le phanga lifinyelela ku-1.5-2 cm, ngakho konke okujwayelekile, uma ngaphezulu-ke unokuthile okumele ulwa nalo. Isivivinyo esifanayo singenziwa endaweni yesikhumba.
Ukuzivocavoca "ukuphikisana" nezinhlobo zayo
Ukuguqulwa kwama-classic kuyisenzo esiyisisekelo futhi esiwusizo sokwenza umshini omuhle wokunyathelisa. Ukwazi ukuthi kufanele ukuphikisana kahle, maduzane uzongena kanye ne-side version yokuqaliswa. Yenziwa kanje:
1. Ukuphikisa okuqondile. Ukulala phansi, ukuguqa ngamadolo akho, ungaphakamisi izinyawo ukusuka phansi, izandla ezisekhanda lakho, izintambo zakho zibheke ngokuqinile ezinhlangothini. Kusukela kuleso sikhundla, khipha isikhala esivela phansi (asikho isidingo sokukhuphukela phezulu), ngenkathi ungacindezeli isifuba sakho esifubeni sakho - kufanele kube khona ibanga phakathi kwalabo abalandeli bakho abangakwazi ukukwenza ngokukhululekile. Kudingekile ukuqhuba ukunyakaza hhayi ngamandla entanyeni hhayi nge-jerk, futhi ngamandla ngamandla. Ukusebenza akufanele kube bukhali kakhulu, hhayi kancane kakhulu - kunamathela kusivinini esilinganiselwe. Phinda izinyathelo ezingu-3 izikhathi ezingu-20.
Kusukela kulolu hlelo lokusebenza oluyisisekelo, kunezinye izinto eziningi ezihlukahlukene - isibonelo, emuva nangakwesokunene kuphazamisa emshinini.
2. Ukuguquka okuguqukayo kukuvumela ukuthi usebenze kahle imisipha yomshini ophansi. Zenziwa ngale ndlela: zilale phansi, ngemuva, izandla ngemuva kwekhanda, amadolo esifubeni futhi ziqede isifuba futhi zingaphansi komgogodla kusukela phansi kwezingu-3 izikhathi ezingu-20. Kubalulekile ukuqhuba ukunyakaza kancane kancane futhi ngokushelela, ukuze ungabi ukuphoqa i-jerk, kodwa amandla emisipha. Yile ndlela kuphela ezoletha imiphumela.
3. I- Diagonal (i-lateral) ishintshela emaphephandabeni eyenziwa ngokufanayo emigqeni eqondile, kodwa ngezinguquko ezincane. Kunezinhlobo ezihlukahlukene:
- isikhundla - njengama-twist ngqo. Ingabe uyaphutha, kodwa ungadonsela phambi kwakho, kodwa ngakwesobunxele. Phinda izikhathi ezingu-15, bese wenza okufanayo, kodwa welula ngakwesokudla. Yenza
konke ukuzivocavoca ngezindlela ezimbili ezengeziwe; - Ukuhluka okukodwa okunye kokusebenza kwe-lateral twists kuthatha ushintsho lwe-pose. Okokuqala, thatha isikhundla sokuqala, njengama-twists aqondile, kodwa ubeke isisindo sokunene ngakwesobunxele. Phindela phezulu ezinyaweni ezifanele izikhathi ezingu-15, bese ushintsha imilenze yakho wenze okufanayo. Phinda ezinye izindlela ezimbili.
Ukuphazamiseka okuhlangene kuyisimo esiphelele kulabo abafuna ukuthola ngokushesha isisu esihle nesinqe esincane. Uma uzobe wenza usuku, emva kwamasonto angu-4-5 kuyoba nemiphumela emihle kakhulu.