Uqheliso for ethangeni engaphakathi

Ezi kwamathanga yenye yeendawo ngxaki okanye bacinga ukuba amabhinqa amaninzi. ukusebenzisa Ekhaya kunokunceda kakuhle ukuphucula ukubonakala mmandla. Kwaye xa umthambo enye kuphela iqela izihlunu ukusombulula ingxaki, apha uya kufumana ukusetyenziswa kakhulu luncedo ethangeni engaphakathi, onokuwatshintsha ukongezelela inkqubo yakho yoqeqesho. Ngokuqhelekileyo, ukusebenzisa ikhaya luhleli isiqingatha seyure zibanjwa kabini okanye kathathu ngeveki. Ezi nketho ke ubuchule zoqeqesho lokuphumla kunye Bodyflex ukuba kuthatha ixesha ngaphantsi kodwa zifuna njalo ngakumbi. Okulandelayo uya kufunda ukutsala njani le umlenze ephakathi yi izixhobo zemidlalo kwaye ngaphandle kwayo.

ngokubaleka

Lo msebenzi kakhulu bafikelele lula kananjalo ethangeni engaphakathi inokwenziwa ngaphandle izixhobo ezizodwa. Kucingwa kakhulu ngempumelelo esinokukhatyelwa iinyawo zabo kwicala (Iingalo inkxaso phezu kodonga), kwakunye wahlala-ups iinyawo umtshato. Le mithambo lwenziwa iiseti ezimbalwa izihlandlo 15-20. Ekuhambeni kwexesha uyakwazi ukwandisa inani nabameli okanye ongeze ukulinganiswa okhethekileyo. Khumbula ukuba intshukumo esisiseko iwela siphefumla. Kwi Tsalani, siya kubuyela umlenze ukuya kwindawo yokuqala.

Bodyflex

Kufuneka kwakhona ukhankanye uqheliso asetyenziswe kwinkqubo Bodyflex. Zidinga ukuphefumla ubuchule okhethekileyo, kodwa ukufunda imisebenzi embalwa amandla noba mafikizolo. Omnye wabo kuthiwa "iphenyane". bahlale Wena phantsi emgangathweni, imilenze ubuninzi umtshato esandleni, iikawusi kolulwa phezu. Athembele ezandleni zakhe emva kwakhe. Umlomo ukwenza umoya ngokupheleleyo uzolile, ezama ukutyhalela onke umoya ovela emiphungeni. Oku kulandela impefumlo olunzulu ngokusetyenziswa impumlo kunye ngelo elibukhali, umlozi umoya emlonyeni. Zama ukuba aphefumle esifubeni, nesisu. Wakugqiba siphefumla zonke zezulu, qhelisa isisu sakho thina kakuhle ukususa izandla phambili. Bend, Yolule phambili kangangoko oku kunokwenzeka, iingalo ngqo kwaye irwece phantsi. Kwesi sikhundla, ubale ukuya kwisibhozo, uze ke wena unako ukuphefumla uze wenze nabameli ababini.

Enye umzimba nalo lwenziwa xa behleli phantsi. Umlenze wasekunene uyaguqa kwiziko esinekona sasekunene kwi kwedolo elele phantsi, ekhohlo uzimisele, unyawo phantsi. Athembele esandleni sakhe sokunene ngasemva kwakhe, esenza ingumphunga epheleleyo uzolile, ezama ukutyhalela onke umoya ovela emiphungeni. Oku kulandela impefumlo olunzulu ngokusetyenziswa impumlo kunye ngelo elibukhali, umlozi umoya emlonyeni. Xa zonke umoya iyaphuma, okwenza izibhija ukuya ekunene, ubale ukuya 8 Ngoku ungenza ukuphefumla kwaye wenze linegunya, kunye ukuphefumla oluchanekileyo kabini ngakumbi. Ke ukuya ekhohlo. Zombini ezi umthambo ukuze ethangeni engaphakathi eyenziwa ungatyanga, ngcono - ngoko nangoko emva ukuvuka.

Uqheliso lomsebenzi ibhola

Enye impendulo yombuzo ukumpompa njani ngaphakathi womlenze - ngoncedo ibhola! Kuza kufuneka ibhola rhoqo medium size of. Thina ke ehleli esitulweni, ibhola phakathi kwamadolo akho. Imigudu engundoqo kufuneka kwenzeke kwisigaba expiratory. Kwi siphefumla, buthi amadolo ibhola inspiratory buthathaka ucinezelo, hayi ekuyiyekeni ibhola. Kufuneka wenze iintshukumo compressive 25.

Enye msebenzi lwenziwa umyalezo ibhola fitball okanye usana. Uhleli ibhola, imilenze zizala ngaphandle. Ufumana phezulu, za uhambisa i ubunzima phezu komlenze wakhe. Kulo mzekelo, ibhola zixinaniswe amathanga yangaphakathi, bayeka umlenze ngaphandle emgangathweni. Xa usenza lo msebenzi, iingalo kwandiswa kwinqanaba egxalabeni, kodwa ukuba oko akwanelanga ukulungelelanisa, ungenza ndayame eludongeni. Phinda phinda 10; ke ukuba omnye umlenze. Ukwenza-2, ngoko 3 ndlela. Oku kuzakuvumela ukuba womeleze ezimpundwini yakho obliques.

Elinye ku Kumsebenzi ongaphambili kunokuba olunye uhlobo kwesibeleko. Wena ume ngqo, ibhola acudisiweyo phakathi kwemilenze yakhe phantse uchukumisa emgangathweni. Ukwenza intshukumo ucinezelo fast, ubuncinane 60, yaye ekupheleni Bamba indawo isivumelwano enye imizuzwana 60.

Lo mzekelo ungasentla kumphezulu engaphakathi yifemur aba entsonkothileyo enye, kwaye zithathwa kwiinkqubo zoqeqesho ezahlukileyo. Kakade ke, unako ukuqinisa izihlunu asendle ngokwahlukileyo ngokukhetha i mzuzu free. Kanti ke kambe ukuba ukhethe ezimbalwa yaye enze njengenxalenye msebenzi jikelele ejoliswe ekufezekiseni iimilo gingxi ngaphandle imimandla "ngxaki".