Kanjani ukwakha imisipha ohlangothini besisu?

Kanjani ukwakha imisipha cindezela, ngaphandle ulahla imali kuyiwe ezibizayo kuya ukuqina kanye coaching -clubs abaqeqeshi ikhokhwe? Sizozama ukuphendula lo mbuzo kulesi sihloko iDemo.

sibalo Ideal - isihloko obukhulu, hhayi nje kwabesifazane kodwa nezalo amadoda. Beauty, ezempilo, intelligence namasu besikhathi sethu kungakusiza ufinyelele imiphumela emihle yokuphila, ngakho wonke umuntu ufuna ukugwema Zhirkov ngokweqile phezu kwesisu noma nokuwohloka izibunu, kuyilapho akubona bonke uyazi, isibonelo, indlela ukwakha lateral imisipha besisu. Uma unquma ukuthi bahlanganyele wena bese ugcine ku nomqeqeshi ukuqina, ngalesosikhathi you azi kancane mayelana amagama eziphathelene imisipha, futhi izivivinyo kunesidingo.

Kulesi sihloko sihlaziya ngokuningiliziwe inqubo umsebenzi imisipha lateral, ukuba kahle ngokuthi imisipha etshekile. Badlala indima enkulu ukuqaliswa eziningi izivivinyo, kanye ingxenye imisipha core. Noma yimuphi umsebenzi endaweni yokuqala, kuthathela ukuqeqesha imisipha etshekile, bese kuphela emsebenzini imisipha kancane kancane wafaka neminye izingxenye zomzimba (imisipha izingalo, emhlane nasemilenzeni). Ngaphezu kwalokho, imisipha lateral we lumbar ukuqinisekisa nokuphepha lapho ukusebenza isisindo esindayo, ngakho-ke, umbuzo indlela ekhiphela up ohlangothini imisipha besisu, impendulo kufanele bazazi iyiphi umsubathi.

Njengoba lase linqume ukuba sina bahlanganyele umsebenzi, uthole ejimini mat, olwandisa futhi 2 ebhentshini Gymnastic, sibonga ngalo inqubo ukuqeqeshwa iyokwehluka kancane kusuka namakilasi okuhle club, futhi ngeke ukhokhe ishibhile.

Lapho enza umsebenzi kuqala udinga bahlala esiyilweni bese yokwelula izinyawo zakho phambi kwakhe. Hook itheyiphu olwandisa sezinyawo kanye izingalo zakhe izingalo ezeluliwe ngiyothatha futhi ubambe phambi komphongolo, ukuze olwandisa buhle kakhulu. Ukugcina imilenze nezinqe umile, kancane ujike kwesobunxele futhi ilungelo, ngenkathi kuzanywa yokwelula imisipha yomzimba. Ukufinyelela zinamandla esiphezulu ngesikhathi ematfuba, zama ukulungisa isikhundla imizuzwana embalwa bese kancane ukubuyela esimweni saso sokuqala. 8 -10 izindlela ohlangothini ngalunye kuyoba okwanele.

Ngakusasa umzimba ezimbalwa kuyoba impendulo ngqo embuzweni, indlela ekhiphela up ohlangothini imisipha besisu, uma ulandela yonke imiyalelo. Kulesi umsebenzi, amanga phansi babheke, ngenkathi ugcina izingalo enwetshiwe kanye umzimba. Lapha, usebenza imilenze, okuyinto kufanele aluthole udumo olulinganayo futhi izimisele emadolweni, shins babe parallel phansi. Bamba ngamadolo Friend, kancane, kancane, ungatshekisa imilenze yomibili e kwesokunxele, bese ngakwesokudla, ngaphandle kokuma.

Lokhu isebenzisa amabhentshi amabili, wahlela ngendlela yokuthi omunye alale, uhlezi ethangeni lakhe, futhi owesibili kwakunokwenzeka yokwelula imilenze. Ukususa izandla zakhe ngemuva ekhanda lakhe, izindololwane futhi zokuphaka ohlangothini, kancane emaceleni umzimba phansi-ke, ngangokunokwenzeka ngaphandle kokuma, zama ukukhulisa umzimba wonke ngangokunokwenzeka ngenhla emzimbeni, ukulungisa lolu pose imizuzwana embalwa. Mayelana 10 amasethi uhlangothi ngalunye kuyoba okwanele.

A umsebenzi ofanayo obonisa indlela ekhiphela up ohlangothini imisipha besisu, ingasetshenziswa ngaphandle namabhentshi. Phakathi kwabadlali, ubizwa ngokuthi "ohlangothini bar". Kukhona futhi kudingeka oyakulala ngazo ngohlangothi lwakho, kodwa phansi, kusale imilenze ndawonye. Kancane kancane, ukunwebeka kwemisipha emuva imisipha futhi ab, udinga kancane uthathe ukhalo lakho phansi, ukumisa okwesikhashana kulesi sikhundla amasekhondi angu-20.

Uma namanje angazi kanjani ukwakha ABS ephansi, khumbula ukuthi evamile oqeda esifubeni, ukugcina imilenze bent futhi enganyakazi, eyokusiza ukuba uwufinyelele imiphumela emihle kakhulu. Odokotela bathi yimuphi umsebenzi evumelekile nomthelela izinga lokwehla kwamandla emali ye cindezela futhi izinhlangothi.