Indlela ukwakha obliques - iseti olulandelenayo

Ukuba unomdla ukumpompa njani na obliques, makhe siqale ukufumanisa ukuba yintoni na nokuba yintoni na. Ngoko ke kuqala komzimba kancinane. Ukwahlula izihlunu ngaphakathi nangaphandle.

izihlunu Extraocular ungomnye izihlunu sikhulu kakhulu abangaboni ephawuleka esiswini, ngoko umntu ndayame kube lula ukubonakala emacaleni indawo yabo. Ukusebenza kunye, ilungelo kunye namaqela ekhohlo izihlunu, ezinamathele ibheke phambili, Intloko yakhe kufutshane iinyawo. Ukuba mnye kuphela iqela, umntla yabantu lijikeleza kwi icala kuyo.

imisipha yangaphakathi eziqhotyoshelwe ezimbanjeni phezulu kwaye ngaloo ndlela aqhubeke nokuphefumla izihlunu esifubeni. Ngezantsi, ukuba ezinxulumene ifascia thoracolumbar kunye bone iliac. Uhlobo umsebenzi wabo ugqitywa yokuba amanga ukuya intloko aa Incopho izihlunu elibhalwe ngokumileyo lwangaphandle. Kungenxa yoko le nto xa iqela lasekunene izihlunu umntla leyo itsheke ekunene kwi ekhohlo ukuya ekhohlo, ngoko, njengoko kukhankanyiwe ngasentla, Baqumbisa intshukumo umsebenzi wakhe icala umntla. Ukuba kwanciphisa izihlunu zangaphakathi elibhalwe ngokumileyo omabini amacala - umzimba uzimisele phambili.

Ngenxa yoko, siyabona ukuba ezi izihlunu kudlala indima ozinzileyo. Kwangaxeshanye asikwazi ngoyaba oko intshukumo, apho unokufunda ukwakha indlela umsipha lwangaphandle elibhalwe ngokumileyo, indoda kubomi bemihla ngemihla kunqabile uyenza. Ngoko ke, ngokwandisa umthwalo phezu kwabo, bathi ngokukhawuleza niphele kangangexesha elide ngokutsha imikhosi yazo. Abaqeqeshiweyo izihlunu esiswini ingakumbi kuyimfuneko kwezo imidlalo apho yenziwa rhoqo ukugoba, linegunya umntla, njengoko kwenza kube lula ukuba ukuthintela nokwenzakala bentshukumo, kwakunye nokhuseleko kwezemidlalo efana ice hockey, wamanqindi kunye nezinye ubuciko bokulwa.

Indlela ukwakha elibhalwe ngokumileyo imisipha esiswini kuzakubonisa manqaku alandelayo ukuzilolonga ezilula.

Umsebenzi wokuqala. Ukuze azalisekise Thatha indawo ilandelayo: imilenze ububanzi amalungiselelo, izandla entloko, esifubeni ongentla Qinisa itsheke kancinci phambili. Emva koko zithambekele umzimba, ngelixa ukuphelisa Akubuya kwaye tilts umva.

Umsebenzi wesibini. Lala ngomqolo yakho, ubeke unyawo lwakho lwasekunene phantsi waza kuye ekhohlo. Beka enye isandla ngasemva intloko kwaye tsala ekhohlo ukuya kwicala, namasundu up. Kufuneka ukuhambisa esifubeni ukuya edolweni ekhohlo, lo gama nesimbo ekunene ayisekho bachukumise emgangathweni. Ke kancinci ukubuyela yokuqala. Ukuba yenziwe ngendlela eyiyo, isinqe kufuneka rhoqo ukucinezwelwa emgangathweni, Ingqiniba phandle, intloko yakhe, ndingungelwe ngasekunene kunye nezihlunu esiswini na ixesha.

Le mithambo zilandelayo lokuba izihlunu elibhalwe ngokumileyo. Engqengqe ngomqolo yakho, agobe imilenze yakho ngexesha elifanayo dolo, ubeke iinyawo zakho phantsi. Ukushiya emgangathweni khosi omnye ke enye ibe likhaba, izihlunu abahluza kwe esisu kunye wathumela kwisandla ukuya eluphahleni.

Umsebenzi wesine abo bafuna ukufumana phandle ukumpompa njani loo obliques. Engqengqe ngomqolo lakho, phakamisa umntla wakho kancinane nihle izandla. Ke kancinane ubuyele indawo yokuqala. Ukuba yenziwe ngendlela eyiyo, yabe ngaphandle emgangathweni, amagxa banduluka emva phantsi, kwaye izihlunu esiswini na ixesha.

Umsebenzi wesihlanu. Thatha indawo ilandelayo: ugxininiso ingalo yayo ecaleni ngezantsi emagxeni, ukugoba amadolo, ephezulu ezinamathele onokolula, tsala i tape rubber phakathi izandla. Zama ukutsala iingalo zombini kwicala isinqe, i lift ethangeni, kangangoko njengokuba nawe. Iteyiphu, lo gama kwangaxeshanye etsala phezulu kwi ubude elula. I ezimbalwa amaxesha yokuqala kungcono ukwenza umthambo ngaphandle ibhanti kwaye isekelwe enye ngesandla sakhe phezu phantsi phambi. Kwaye kuphela kwabo abaziyo ukuba yokumpompa njani i obliques, ungasebenzisa i tape.

Ngexesha uqeqesho kuyimfuneko ukuze kube nokugqitywa kakuhle isixa ngokupheleleyo umsebenzi, ngokusekelwe kwi uyafaneleka ngokwasemzimbeni, kuba zonke ezi wabaqalayo exercise mafikizolo ekucetyiswa ukwenza iintshukumo 4-8 ukusuka izihlandlo ezimbini ukuya kwezintathu ngemini, kodwa ukuba uqeqesho yakho Kwanele, ungasa kwi ukuya 12 iintshukumo 24 kathathu ukuya kwezine ngosuku. Yinto eyaziwayo ukuba izihlunu nesisu ukusebenza kunye squats kunye esitulweni cofa ukusuka emagxeni, kodwa musa ukusirhoxisa ngokupheleleyo baze benze ekwenzeni kuba inzuzo unikwa zokuziqeqesha njengoko Amathambeka linegunya umntla, oko kukuthi, abo zichazwe ngasentla. Benza ngokuvisisana esihlunwini, Kuqukaniswa, kodwa ngaphandle kokwenza omkhulu kakhulu, kuba kukwaphulwa ukwanda kakhulu ngendlela ubuhle umzimba.