Indlela ukumpompa i esile? - It intle elula!

Sport, esile zaqina uhlale chic. Nokuba ayikho wayemfutshane ngesithomo, kuba mhle kakhulu. Kodwa ukuba ukumpompa njani le-esile waza wayibeka ikwimo entle? Yinto entle elula, eyona nto ibalulekileyo ukuze usethe obuthile emsebenzini. indlela uxanduva, ulwazi ubuninzi kunye nesimo sengqondo esithile zidlala indima ebalulekileyo self-ukuphucula kunye nokuphumeza iinjongo zabo. Ngoko ke, xa usenza isigqibo ukufunda ukumpompa njani ezimpundwini, ngoko eli nqaku ibhalwe nje wena!

Le mithambo ilandelayo efanelekileyo ukuze kwakhiwe i ngongoma yesihlanu enomtsalane:

1. Vuka zonke ezihamba kunye kakuhle Kholosa ngamadolo kunye iingalo. Phakamisa, ngaphandle nokolula, umlenze ekhohlo ukuze ethangeni ome emgangathweni bembande - is nkqo. Phakamisa umlenze ngqongqo ngqo phezulu kwaye zinokuwehlisa phantsi. Kwimithambo ngalinye umlenze kwenziwa izihlandlo ezili-15.
2. Ngoku alale ngomqolo, agobe amadolo, ugcine iinyawo zenu kufuphi enye kwenye. Izandla kufuneka yayolulekele ecaleni umzimba. Ubuninzi zokuqinisa izihlunu zakho esiswini kunye ngeempundu, kancinci phakamisa iinyonga njengoko phezulu kangangoko. Bamba okwemizuzu embalwa kwi sikhundla siphezulu. Ngokuthe ngcembe, vertebra ngu vertebra, isinqe ephantsi, tailbone, emva. Xa usenza lo msebenzi, qiniseka ukuba baqinisekise ukuba zonke izihlunu e kwempixano rhoqo, kwaye ngoko ke umbuzo ukumpompa njani i esile, ngokoqobo kugqitywe emva kweeveki ezimbalwa.
3. Kaloku ke yimani up, iinyawo ngaphandle, amadolo waguqa kancinci. Yenza phambili kancinane wayama ngayo, agobe kancinane iingalo azigobe yakho. Fast Inyathelo kulo unyawo lasekhohlo ecaleni, yaye ngokukhawuleza sehla kube ekunene singqishe kuyo eseluzwaneni ekhohlo sock yakhe unyawo. Yenza okufanayo ukuya kwicala lasekunene - nakubhontsi yasekhohlo unyawo inyathelo kwi sock ekunene. Enze ezikhundleni luhamba ngesantya esincomekayo.
4. Iinyawo hip-magxa. Nokuxuba ukutsibela phambili ngonyawo asekhohlo nasekunene. Idolo on ukulahlekelwa kufuneka badla emgangathweni. On ekuphelwa kuyo kumjikelo ngamnye kophindo ezilishumi.

Ngoko ke, wafunda ukumpompa indlela up iesile ekhaya. Qala ngosuku ngalunye naye awumiselayo encinane, kodwa iluncedo, kwaye ngenyanga uya kubona iziphumo zokuqala, kodwa buqapheleke kuThixo!

Ukuba ucinga kancinane lo msebenzi ezintsonkothileyo, ungenza kwenza ngoncedo lwenkxaso. Hlala phantsi uze ubambe nenkxaso. Goba umlenze lakho lasekhohlo uze uyibeke phambi kwakhe, kanye ngqo ukutsala ecaleni. Yehlisa isandla sakho sokunene hip lakho iplagi isinqe kunye hip lasekunene phambili. Buyisela isandla inkxaso, umzimba kuyi kunye namagxa kwelinye icala ukusuka umlenze, leyo uza kuncothulwa. Phakamisa umlenze wasekunene ukuya eziliqela iisentimitha, kwaye ngokucothayo kakhulu, kunye namandla awo encinane, enze intshukumo phezulu phantsi. Yenza okufanayo unyawo lasekhohlo. Yonke into yenziwa ngokucothayo kakhulu kwaye kakuhle, akukho uphakamisa. Qala 25 kophindo emlenzeni ngamnye, ekuhambeni kwexesha, ukunyusa umthwalo ukuya kwikhulu. Loo msebenzi mkhulu kuqinisa umphezulu kumphandle umlenze ngeempundu , yaye uba isisombululo ngokufezekileyo okumpompa esile. Ukuzama ukuba ulandele iingcebiso ze ukumpompa njani i esile, baphephe iimpazamo yokusebenza: Iintshukumo ezibukhali kwaye fast; umlenze, apho banduluka, igotywe idolo; iintshukumo awo amakhulu; inkxaso iphezulu kakhulu (ukhetho best - kancinane igxalaba ngasentla ukuphakama); enkulu ekwenzeni ukuba umntla.

Wonke umfazi ufuna ukukhangela igudileyo; yaye iya kuba luncedo kakhulu ukwazi ukuba yokumpompa njani i-esile. Ulwazi ababeyizuzile kuyimfuneko ukuphumeza practice ukufumana isiphumo oyifunayo. Musa ukuba wonqena kwaye yonke imihla (okanye ubuncinane iintsuku ezintlanu ngeveki), umzimba wakhe umzuzwana, yaye kungekudala emva kwakho jikani amadoda ukuba bamhlonele kwezemidlalo, iesile lakho smart! Akwaba impumelelo kuphuculo amanani!