Enye yezindlela ezingcono kakhulu zokuzivocavoca ezingemuva nazo ziphakathi kwezinto ezivame kakhulu-ukwelula kwengalo yesandla. Kodwa abantu abaningi badlula ingxenye eyakha ngempela imisipha yabo yesisu , okungase kube usizo ekuphatheni ubuhlungu obuphezulu kanye / noma ubuhlungu bentamo . Isihluthulelo sigcina isikhwama sakho sokubamba umsila njengoba uphakamisa izingalo zakho kancane kancane.
Indlela Yokwenza Ukwedlula
Cabanga ukuqala kokuma: Qala ngokulala phansi. Uma uqala, bhonqa amadolo bese ubeka izinyawo zakho phansi phansi. Zama ukumisa isithende ngasinye ngethambo layo elihlezi. Lokhu kuzokusiza ugweme amadolo nokuqhaqhaza ukuxuba. Uma unamandla emkhakheni futhi uphambili, ungazama lokhu kusebenza ngemilenze yakho inwetshiwe ngqo.
Izingalo zakho kufanele zibe phansi ngecala lakho futhi ziqonde, kodwa izintambo zakho akufanele zivaliwe.
Lungiselela: Thatha isikhashana noma ezimbili ukulungisa kokubili umzimba nomqondo ngalokho okuzayo. Njengoba kukhonjisiwe ngaphambili, lokhu kuvivinywa akuyona nje ukwehla kwesokunxele. Njengoba uhambisa izingalo zakho phezulu, uzobe ubeka ukunakekelwa kwakho emgqeni wakho ukuze uvikeleke "ukuphuma" phezulu.
Esikhundleni sokuqala, vula, bese uphuma bese uphonsa amahlombe akho phansi. Ukuze usize ngalokhu, finyelela kalula utholakale kalula kusuka ekhanda lakho. Zama ukugcina amahlombe akho avulekile futhi avule njengoba ufinyelela. Ungase uzizwe ulula kancane ebhande lehlombe njengoba wenza lokhu.
Qala Ukuphakamisa Izikhali Zakho: Phakamisa izingalo zakho kancane kancane kuze kube yilapho esezinhlangeni ezifanele emzimbeni wakho. Hlola ukubona ukuthi izimbambo zakho zisesimweni esifanayo yini lapho uqala. Uma wenza lokhu, cishe uzozizwa u-abs wakho osebenzayo.
Gcwalisa i-Arm Lift: Ngalesi sigaba esilandelayo sokusebenza, kuyoba nzima ukugcina izimbambo zakho phansi. Kungase kube nzima kakhulu ukuthola izingalo zakho zonke emuva emuva kwekhanda lakho phansi. Kuhle ukuhamba kuphela ngangokunokwenzeka ngaphandle kobuhlungu, kodwa azikho izizathu zokuvumela lezo zimbambo zihambe.
Ukwenza lo msebenzi ngesimo esihle, thatha izingalo zakho emuva kuphela ngangokunokwenzeka ngenkathi ugcina umcibisholo wakho. Lokhu kuzokwenza inselele i-rectus abdominis nezinye izinhlanzi ezingaphezulu.
Letha Izikhali Zakho Emuva Ngecala Lakho: Ukuze uqale isenzo sengalo uma ubuyela esimweni sokuqala, futhi, slayipha amahlombe akho phansi. Sebenzisa ukuphakanyiswa kwamahlombe ehlombe ukuphakamisa izingalo zakho phansi phansi kwakho. (Ukwenza lokhu ngokuqhubeka nokuletha amahlombe phansi-izingalo zizovela ngokwemvelo.)
Khumbula ukugcina izimbambo zakho phansi. Gcina izintambo zakho ziqondile, kodwa zingavaliwe, njengoba uzithulisa kancane kancane phambi kwakho.