Uqheliso for kwamathanga yangaphakathi: ukwenza imilenze ezibhityileyo

Kwidabi lokulwa umfazi abatyebe ukuzama zonke isondlo ezinokuvela, imithambo kunye nezinye iindlela umzimba. Ekugqibeleni, kufuneka sikhumbule ukuba eyona ndlela ilula kwaye zithembeke yintlanganisela ukutya olufanelekileyo kunye ukusebenzisa rhoqo imithambo fitness. Ukongeza, kufuneka sikhumbule ubukho "iindawo ngxaki", kunye namanqatha ingena ithuba lokugqibela kwinkqubo umzimba. Uninzi lwabafazi kwilizwe lethu, le ndawo ingxaki - amathanga kunye imilenze.

Gqiba kwi yokutya - sifumane isisombululo sengxaki kwesiqingatha. Esinye isiqingatha - ukufumana ilungelo imithambo kuba elwe imilenze kunye kwamathanga. Nayiphi na inkqubo yokuzilolonga kufuneka kusoloko uqale zolule, ukuzifudumeza. Le ndlela iza kukhusela izihlunu evela komsipha kunye breaks.

1. Ukolula ukuzifudumeza. Ungaqala kunye amanyathelo iinyawo ngaphandle. Ukuze wenze oku, umlenze wasekunene woba phezulu kangangoko kunokwenzeka kufuneka inikwe kwicala lasekunene, ephantsi ngokucothayo Wazolulela nakubhontsi ukuya ekhohlo, ezama ukuphakamisa umlenze phezulu kangangoko. Yenza 20 yezi potvoreny utshintshe imilenze. Oku kulandelwa olule ngenyameko izihlunu.
2. "Ukuhamba phezu ezimpundu." Hlala phantsi, imilenze ngqo, wolula phambi kwakhe. Ngoku, ukukhulisa kanye ethangeni lakhe lokunene, ukuba "wenze intshukumo", ie phansi, ukusa phambili umganyana, yenza hip efanayo ekhohlo. Ngoko, ukwenza amanyathelo amancinane, ukuba emva naphambili kangangemizuzu engama-20.
3. Bridge. Lala ngomqolo, iinyawo zamagxa-ububanzi ngaphandle ukuya kwindawo uthabathe iimpundu zakho phantsi. Kulo msebenzi umphezulu sangasemva imilenze kunye glutes. 20 koboniso.
4. Uqheliso ephangweni kunye nebhola. ibhola Small ska phakathi emathangeni akhe, yimani nkqo, ukuphumla izandla ngasemva esitulweni okanye usofa. Ukubamba ibhola acofwa, yenza ukuhlamba kade, kancinane phantsi esinqeni wakhe. Yenza 10 ezi uphinda, ukuphumla potvorit ezintsonkothileyo kwakhona.

Ukongeza, ibhola kwakhona efanelekileyo ukwenza imithambo kuba kwamathanga engaphakathi - amalungu omzimba, kunzima kakhulu ukuba ukuncipha.

• Kuqinisa iinyawo ibhola, ehleli phantsi kunye nokuxhasa iingalo. imilenze avule ngokucothayo Ukunyusa umgangatho engile 45 ^ kwaye esehlisa kancinci, baqaphele ukuba angamchukumisi phantsi waphosa ibhola. Kwakhona ukuqinisekisa ukuba izihlunu esiswini angena ezikhundleni zibandakanyiwe emsebenzini, umthwalo ngenye kunokwenzeka kakhulu ngasemva asezantsi.
• Hlala esesiphelweni esitulweni, ngokuqinileyo qaphela iinyawo yalugudla ibhola. Kwimizuzwana eyi-20 kunye nomkhosi kuxinzelelo ibhola, ngoko imisipha, kodwa hayi ukuba ehlise ibhola. Enye ukuze uxinzelelo-lokuphumla izihlandlo ezithathu okanye ezine.

Izincomo umthambo ziyasebenza ethangeni ngaphakathi phantsi.

• Lala ngecala lakho, umlenze eliphezulu bent wabeka phambi kwakhe edolweni. Isithende imilenze zikhabane banduluka phezulu, ezama ukuyinyusa ngaphezulu. Prololzhat msebenzi imizuzwana-40, ukuthatha ikhefu yaye, kwakhona, ukutshintsha iinyawo.
• Ukuqala isikhundla: engqengqe ngomqolo lakho, phakamisa ngqo phezulu imilenze ngqo. Phantsi esinqeni, kungakuhle ukuba wabeka nomluko okanye ingubo roll liqengqiwe. Njengoko ngokubanzi ekusasazeni imilenze ngaphandle, ngokucotha ukubuyela kwisigxina sabo sokuqala. Iintshukumo ngabom kade kunye egudileyo.
• Kusenokwenziwa into enjalo kufuneka yenziwe ngexesha behleli phantsi. Kuyimfuneko ukuba aphakamise unyawo ukusuka kumphezulu umgangatho ayikho ngaphezu kwe-15 cm, kude kakhulu ngaphandle uze nokunciphisa. Kubaluleke kakhulu ukwenza imithambo kuba emathangeni kwicala ngaphakathi kancinci, ndiziva akhululeke. Phinda izihlandlo ezili-15.
• Yima ngqo, izandla ukuba ukwayama ngasemva esitulweni okanye usofa. umlenze wasekunene, waguqa kancinci kwi edolweni, tsala toe ukuya ekhohlo, ezama ukuphakamisa ibe phezulu kangangoko. Ukuba yenziwe ngendlela eyiyo, lo msebenzi kuba kwamathanga ephakathi yiva adductors akhululeke.

Ukwenza imithambo, kubalulekile ukukhumbula ukuba ukuze uphumelele kwi ukuqinisela rhoqo. Iziphumo ziya kuba yimfuneko, eyona nto ibalulekileyo - ukuba kufakelwe kwaye siwahlonele imithetho ezisisiseko ukwehla kobunzima bomzimba. Ngaphandle kwento yokuba umthambo ngasentla ukuba ethangeni engaphakathi ngenene olusebenzayo ngelahleko ethile ubunzima kufuneka imiqathango idayethi ukuphephe ukutya ukutya okungekho mpilweni.