Ukuhleleka okulungile akubalulekile nje kuphela ubuhle obubukwayo kanye nobuhle obuhle, kodwa nangenxa yempilo yomgogodla. Namuhla, inani elikhulu labantu lihlushwa ubuhlungu emuva futhi ngokuvamile lokhu kubangelwa ukuthi abagcini emuva. Ukuze ulungise isimo, kunconywa ukuba wenze umzimba ojwayelekile wokubeka isikhathi esifanele . Uma kunokwenzeka, kungcono ukubonisana nochwepheshe ukuze akhethe uhlelo lokuqeqesha, ngaphandle kwalokho sebenzisa izivivinyo eziphumelela kakhulu nezilula.
Ukuzivocavoca ukwakha ukuma okulungile
Ukuze uqeqesho luphumelele, kufanele ulandele imithetho eyisisekelo:
- Khetha ukuzivocavoca ukuze ungasebenzisi nje imisipha yangemuva , kodwa futhi ucindezela, amathanga, amahlombe nentamo. Kubalulekile ukuthi i-corset ye-muscular iqala ngokuphelele.
- Ukunyuka kancane kancane ukwandisa, ugxile emizweni yakho kanye namathuba akho. Qala ngezinqubo ezimbili ze-12-15, bese ukwandisa inani.
- Amakilasi aqala ngokufudumala ukulungisa umzimba emsebenzini. Lokhu kubalulekile ukugwema ukulimala. Yenza ukujikeleza futhi uhlose ikhanda nomzimba.
Manje sizoya ngqo ekuzivocavoca kwe-post even.
"Ikati"
Hlala kuzo zonke ezine, ubeke izandla zakho ngaphansi kwamahlombe akho. I-Exhaling, bend in the back back, ukubuka phezulu. Vala isikhashana imizuzwana emihlanu, bese-ke, ngokuphefumulelwe, buyela ku-PI. Ngemuva kwalokho, ngokuya phambili emuva, ubuke phansi, uphindaphinda futhi.
"Isikebhe"
Themba esiswini sakho futhi welula izingalo zakho phambili, ugcine izandla zakho phansi. Kubalulekile ukusakaza izingalo nemilenze yakho ngobubanzi bamahlombe akho. Ngesikhathi esifanayo, phakamisa izitho, uguqe ngemuva. Lungisa "isikebhe" imizuzwana engu-10-15, ke, yehla bese uphinda futhi.
Ama-push-ups
Lokhu kuyisimo esihle sokuqinisa ukusimama, njengoba, ngaphezu kweminye, futhi ilayisha ezinye izingxenye zomzimba, okubalulekile ekwakheni i-corset eyi-muscular efanele. Thatha ukugcizelela amanga, ubeka izandla zakho ukuze kube khona ibanga phakathi kwezintende zezandla, njengokububanzi kwamahlombe. Bhonsa izingalo zakho ezinhlangothini, uzihlakaze ezinhlangothini bese ugoba phansi. Ngemuva kokulungisa isikhundla, thatha i-PI. Uma kunzima, khona-ke uzishaye emadolweni akho, kodwa ugcine umhlane wakho uqonde.
I "halt"
Ngenxa yalokhu kuvivinya umzimba, uma ukuphazamiseka kuphazamiseka, kubalulekile ukulala emhlane, ukuguqa ngamadolo nokubamba izandla eduze komzimba. Dlulisa isifuba phansi, uphakamise. Ngenxa yalokho, ukusekelwa kuyoba kuphela ngemuva kwekhanda, izinyawo nezinyawo. Kusabalulekile ukugcina umzimba uqonde. Ngemva kokulungisa isikhundla, yehla.