Welulekela imilenze. Welulekela ukuzivocavoca

Ukugcina ifomu enhle kuyadingeka nsukuzonke okungenani isigamu sehora ukuhambisa ngenkuthalo. Akunjalo ngempela ningene ezemidlalo, kungaba usheshe, ukwenqaba phakamisa noma kuyiwe disco. Futhi siqiniseke ukuba sifake ukuzibandakanya ngilulekela. Welulekela imilenze ihlinzeka Gait amahle ukunyakaza abushelelezi.

Welulekela (esisuka) sihlose ukuthuthukisa umzimba ukwazi ukuzivumelanisa nezimo. Ngalo iya imisipha, kukhona ukuhamba ngokuhlanganyela kangcono, imisipha kuyaqina. Futhi ngilulekela kusiza ukubuyisela imisipha emva umsebenzi okhandlayo. Welulekela imilenze kuyadingeka ukuze izisebenzi zasemahhovisi ezingamaphesenti wadalula ukungawuvivinyi umzimba, nokuba ngenxa yalesi sizathu ukuthi yokujama tsi kule aphansi yingxenye yomzimba.

Lapho hernias kanti ezinye izifo yomgogodla esisuka is contraindicated.

Ngakho, indlela yokuthuthukisa yokwelula izinyawo zakho? Welulekela akufanele waqala ngesizathu esithile. Okokuqala, udinga aerobics noma omunye uhlobo ukuqina, kulungele imisipha yakho, bese bathathwa lo esisuka imisipha futhi imisipha. Kungcono ukuqala amaseshini-yehora katsatfu ngeliviki. Esikhathini esizayo, ungakwazi ukwandisa nobuningi kanye nesikhathi izikhathi.

Eyokuqala umzimba esisuka ewohloza imiqulu abushelezi unyawo omunye komunye, bese kuphela zingafundwa njengoba emathangeni kwangaphakathi (labahleti esiyilweni ngemilenze yakho eligoqiwe endaweni, esifubeni esitshekile phambili). Sidinga ukufinyelela imizuzwana okungenani 30, futhi mhlawumbe imizuzu engaphezu kwemibili. Asikho isidingo zama ngokushesha futhi kakhulu yokwelula emisipheni nasemalungeni. Zibandakanye ngobumnene esisuka hhayi ubuhlungu nezingxabano nezinzwa. Le ndlela kuzosiza ukunciphisa ingozi yokulimala, ngoba isikhathi ekululameni okwalandela ufeze okuningi, futhi kuyodingeka uqale nge ngisho kancane, lokho esesikwenzile. umzimba okunjalo kufanele kwenziwe phakathi nenyanga.

Ukwazi indlela yokuthuthukisa esisuka imilenze, ngemva kwenyanga ungazama ukwenza ezidabula. Cishe, kulula ukuthola kuwe. Kufanele uqale nge a Twine longitudinal Tingcoco izandla futhi ngobumnene ukuqedela engu- eziyinkimbinkimbi, okuyinto edume ngokuthi "indophi." Ukuze kuncishiswe ingozi ngokuya ukulimala ukushelela, kudingeka uhlanganyele ngezicathulo zokugijima. Spring akudingekile, nje ngokwanele ozoba esikhathini esithile aphansi isikhundla kungenzeka.

Kamuva, lapho ukuqedela Twine kuyoba 20 amasentimitha, sokwenezela ezinkathazweni nsuku umsebenzi squats for 40-50 ezinikezwa njalo ekuseni futhi xosha izinyawo zabo (okufanayo). Ngemva kwalokhu-up efudumele usungaqala esisuka futhi Twine.

Nazi ezinye umzimba ukuze baqonde indlela yokuthuthukisa elula:

• Yima uqonde, izingalo ngenhla kwekhanda, izinyawo ndawonye. On the exhale - isiqu liyashona, amadolo agobekile. On ezithendeni izintende, esifubeni nasesiswini badonsekela okhalweni. Hhayi ukuze Arch ngemuva, amadolo ikhanda ningathinti baze uthinte webele. Kulesi sikhundla, udinga ukuhlala ngeminithi. Khona-ke, uphumule umzimba engenhla, emuva laphetha, izandla - phansi. Isisindo izinzwane, izinyawo ibashiye phansi. Enye ngomzuzu kulesi sikhundla, futhi kancane kancane bavuke phezulu nge imikiswe emuva.
• Welulekela izinyawo - ahlale ngqo, imilenze ibheke emadolweni, izinyawo axhunyiwe endaweni imbilapho. Donsa nomqhele yabhalwa ngezandla zakhe phambi kwakho. On the exhale, ukulahla flat emuva phambili bese phansi ngesikhathi esifanayo iqaphele ukuba uphumule hip. Breathe esiswini. Ngemva kwemizuzu engu-ezintathu, senyuka on ephefumula.
• Ngohlangothi sakhe sokunene, sincika ingalo, waguqa endololwaneni. Isandla ephethe Sock izinyawo kwesokudla. On the exhale, ukudonsa umlenze wakho kwesokunxele ngangokunokwenzeka inhloko, eqondisa ngokugcwele kwedolo. A imizuzu embalwa thina ukudonsa umlenze. Siyaguquka phesheya futhi ukuphinda umsebenzi.

Welulekela imilenze kuyadingeka wusizo kuwe empilweni yakho - uzothola Gait ngomusa futhi uzokwazi kusimangaze wonke umuntu nge twines bakhe kunoma iyiphi iholide!