Indlela umzimba ukuze ngidambise izinhlungu? Ingabe lezi umzimba ezilula nsuku zonke

Ukhwaliti ubuhlungu emuva uyakwazi akusibekele Ukuphila kwanoma imuphi umuntu. Kodwa musa uhlanganyele ekhaleni lakho - ungakwazi alungise leso simo. Ngokusho kochwepheshe, abantu baqala ukuqhuba yoga, noma ukwenza ezihlukahlukene esisuka ukunciphisa soreness, wakwazi ukuqeda izimpawu ezingemnandi ngaphandle izidakamizwa zokwenziwa. Ngempela, lezi umzimba kukhona ngempumelelo futhi basize ukuqeda le nkinga. Lokhu okulandelayo eziyisithupha ezinkulu.

phambili Bend

Abantu bakholelwa izinto eziningi lesi sivivinyo. Basuke izimpawu inamazinga ahlukahlukene okujula obuhlukahlukene. Ukwenza kwabo, thina bend yomgogodla. Ibanga futhi kuqinise imisipha kakhulu, hhayi kuphela umzimba kodwa futhi baphendula ihlombe ngenkani, neminyango okhalo, kanye imilenze, isisu emuva. Nazi umsebenzi ngempumelelo kakhulu:

1. Hlala phansi kukhonkolo kanzima, beseyama izibunu zakhe.
2. Imilenze kufanele uvumelane snugly komunye nomunye.
3. Lean phambili, ukwehlisa ikhanda lakhe phansi.
4. Zama uthinte ukuze izitho ephansi, ezandleni nibambe esithendeni.
5. Ukuhlala kule ukuma, kuthatha cishe 10 nomoya.
6. Phinda.

Poses "Cat" futhi "Inkomo"

Lezi umzimba imisipha emuva, ekuqedeni ubuhlungu yomgogodla lumbar:

• Thola ngamadolo wakho, izingalo ngqo uhlezi phansi.
• Thatha okuthiwa isikhundla "Inkomo", isiyaphuma yomgogodla arc phezulu.
• Ngokulandelayo, Arch ke yakho phansi njengoba ukwenza amakati.
• Hlala kulesi sikhundla amasekhondi 10, ungakhohlwa ukubona kuso ukuze izindwani zivaliwe, nenhloko - kususwe.
• Thatha lezi zibhekise ezimbili yanjalo izikhathi 10.

"Embryo"

Ngosizo lesi sivivinyo edonswa emuva. Ngaphezu kwalokho, kuyasiza ekunciphiseni ukucindezeleka kusukela lumbar, okuyinto umphumela womsebenzi womzimba:

1. Thola ngamadolo akho ukuncika phambili ngangokunokwenzeka.
2. Inhloko ezansi. Gcina izandla zakho in the isikhundla enwetshiwe, ukuthinta phansi.
3. Ukuba kulesi sikhundla, bakha-10 okusetshenziswayo bese zibangelwa ukuphefumula.
4. Phinda izikhathi 5.

Pose "Ijuba"

Ukuzivocavoca kungaba ngempela umsebenzi onzima, ikakhulukazi Wabasaqalayo.

• Hlala ngamadolo wakho.
• Move nonyawo lwakho kwesokunxele phambili. Kufanele sibe sesimweni insaliwe.
• Ngasikhathi sinye, qondanisa kwesokudla yakho kuwo wonke obuphelele, emshiya ngemuva.
• esitho Kwesobunxele ngangokunokwenzeka, vula kwesobunxele. Kufanele kube cishe perpendicular nomlenze wesokunene.
• Hlala kulesi sikhundla kwesikhashana bese ubuyela endaweni yalo.
• Phinda izikhathi eziningana.

"Ufuna Down Inja"

Ngakho kuyinto umsebenzi ewusizo umhlane ephansi, othinta beqolo. Siyabonga kuye, kwakheka izicubu nemisipha ziyaqiniswa, ukuhlinzeka lonkhe lusito labaludzingako nomgogodla:

1. Guqa.
2. Beka izandla zakho phansi. Bafanele elengeziwe ezingeni ehlombe.
3. Arch emuva yakho, ephakamisa amadolo lakho phansi.
4. Zama ukugcina imilenze yakho waqonda ngangokunokwenzeka. I coccyx iwukuba "bheka" ngesikhathi uphahla.
5. izithende Lower phansi.
6. Hlala kulesi sikhundla amasekhondi 10.
7. Phinda izikhathi eziyisihlanu.

"Kubhekwa inja"

Ukuzivocavoca welula imisipha esifubeni, kuqinisa cindezela, kanye nomthelela omuhle ngemuva:

• Lala ngesisu sakho.
• Phakamisani yomgogodla. Beka izintende phansi.
• Umuntu kufanele abheke. ngaleyo ndlela Chest isala isikhundla ephakanyiswe, ezandleni - welulela futhi iqonde.
• Izinyawo ahlale phezu.
• Inhale bese exhale izikhathi 10, bese ubuyela endaweni yalo. Phinda.

Ingabe lezi umzimba nsuku zonke - uzobe kabusha nezimo futhi unempilo!