Ukuzivocavoca kwesisu esingaphansi

Indlela yokuphila engalungile, ukuhlukunyezwa kokudla okulimazayo nokuntuleka kokusebenza ngokomzimba kuholela ekwakhiweni koqweqwe olunamafutha esiswini. Isibungu sokuqhakaziza siyinani elikhulu lezinkinga labesifazane. Ukuhlanza isisu esingezansi isikhathi esincane, yenza izivivinyo ezitholakalayo zokuqeqesha ekhaya. Ukuze uthole imiphumela emihle, ezemidlalo ngeke zanele, ngoba ngaphezu kwengxenye impumelelo kuncike kokudla, ngakhoke imikhiqizo eyingozi.

Ukuzivocavoca ukulahlekelwa isisindo esiswini esingaphansi

Ngokushesha kufanele kubhekise ukuthi amafutha avela kule ndawo aya kancane, ngakho kufanele ulungiselele umsebenzi onzima. Yenza okungenani kathathu ngesonto, kodwa ungayithinti ukuze imisipha iphumule. Ukuzivocavoca kwesisu esingaphansi kwenza ngezigaba ezintathu zama-20-25 izikhathi. Ngemva kwesikhashana, ukwandisa umthwalo, futhi ngeke kube khona inqubekela phambili. Qala ukuqeqesha ngokufudumala, isibonelo, ungenza imithambeka noma ukhethe i-cardio yendabuko.

Ukuzivocavoca kwesisu sangaphansi kwabesifazane:

1. I-torsion ebuyela emuva . Hlala emhlane wakho ngezandla zakho emzimbeni wakho. Phakamisa imilenze yakho, uguqe ngamadolo akho, ungawabeke phansi kuze kube sekupheleni kokuzivocavoca. Ukukhulisa isikhumba, phakamisa imilenze yakho uphinde wenze ukuphikisana. Bese, yehla bese uphinda futhi.
2. "Izikhali" . Ngaphandle kokushintsha isimo sokuqala, gcina imilenze yakho iqonde, uphakamise cishe ngo-15 cm ukusuka phansi. Ngenye indlela, phakamisa imilenze yakho ngaphambi kokuba ibe yi-perpendicular kuya phansi. Shintsha isikhundla semilenze, kodwa ungawabeke phansi. Kubalulekile ukugcina uhlangothi lucindezelwe phansi. Ungenza lo mkhuba ngokushintsha imilenze yakho ngendiza enezingqimba.
3. "Umkhumbi" . Thatha ukugcizelela amanga, njengokungathi u-push-ups, ubeka izandla zakho ezingeni lehlombe. Gcina imhlane yakho iqondile, hhayi ukugoqa emuva ephansi. Ukugoba okwashiya, khona-ke umlenze wesokudla emadolweni, bese uwudonsela ehlombe eliphambene. Kubalulekile ukuzama ukuguqula phezulu.
4. «Mill» . Ukusebenza komshini kanye nesisu esingaphansi kuzosiza lo msebenzi, lapho imilenze kufanele ivuleke khona kunamahlombe futhi isakaze izingalo zawo ezinhlangothini. Hlala phansi, uzama ukufinyelela ezinyaweni eziphambene, wenze ukuphikisana.
5. Ukwehlisa . Yima emadolweni akho bese uzama ukugoba emuva ngangokunokwenzeka, ubambe izandla zakho ezinyaweni zakho. Ekugcineni, bamba ukuzwa ukucindezeleka. Ngemuva kokubuyela ku-IP bese uphinda futhi.