Ngakho ungakwazi ukuqinisa core ekhaya ngaphandle impahla

Ukuqinisa umgogodla wakho ekhaya kuyafana nanoma yiliphi elinye iqembu lemisipha. Ngamanye amazwi, udinga isimiso sokuzivocavoca esiyisisekelo esisebenzayo nesisebenzayo.

Lo mkhuba uhlinzeka ngokuzivocavoca okuyinselele okuzosebenza zonke izici zomongo ngesikhathi esifushane ezingenziwa ekupheleni kwanoma yisiphi isikhathi sokuqeqesha noma zenziwe ngokwabo ekhaya.

Imisipha eqinile yomgogodla isiza ukusekela i-pelvis futhi igxilise umgogodla, inciphisa ingozi yobuhlungu obuphansi kanye nokwandisa ukusebenza kwezemidlalo. Ukulinganisela nokuzinza kuzothuthuka, kunciphise izingozi zokuwa nokulimala.

umzimba core ekhaya

Ukwethula lokhu kunyakaza kuzosiza ukuqinisa umnyombo ekhaya ngaphandle kwesidingo semishini yezemidlalo noma ukuya ejimini.

itafula eseceleni

Ipulangwe eliseceleni liqondise izinza ezingemuva ezisuka eqakaleni ziye ehlombe. Ukuzivocavoca kwakha ukuqina kwe-hip lateral namandla futhi kusiza ukugcina ama-oblique akho eqinile.

1. Ukuze singene endaweni, sizoqala endaweni yepulangwe.
2. Njengoba sisusa isisindo engalweni eyodwa, sizobeka unyawo olungaphezulu ngemuva konyawo olungezansi ukuze sizinzise umzimba.
3. Uma isizinzile, singabeka izinyawo ndawonye. Ngeke sivumele ukuthi izinqe zicwile.
4. Uma sizizwa siphephile, singalula ingalo yethu yamahhala siye ophahleni.
5. Sizobamba isikhundla imizuzwana engu-15 kuya kwangu-60 ngenkathi sigcina ukulawula okugcwele komgogodla. Sizophinda ngakolunye uhlangothi.
6. Sizophakamisa ingxenye engaphezulu yomlenze ngamasentimitha ambalwa futhi sizoyigcina kanje imizuzwana eyi-10 ukuze sandise ukuqina. Sizophinda ngakolunye uhlangothi.

Isimo se-V

I-V Pose iwukuzivocavoca okusebenzayo kwesisu okusebenza i-rectus abdominis, ama-oblique angaphandle, nama-oblique angaphakathi. Iphinde ifake ama-hip flexors.

Ukuze wenze lokhu pose:

1. Sizohlala phansi.
2. Njengoba sihogela kancane kancane, sizofinyeza imisipha yesisu ngenkathi siphakamisa imilenze i-engeli engu-45 degree.
3. Sizofinyelela phambili ukuze sizinzise noma sibeke izandla zethu emaceleni ethu uma sizizwa singazinzile kangako.
4. Sizogcina ukuma kusuka kumasekhondi ayi-15 kuye kwangama-60.
5. Sizophumula imizuzwana eyi-15 kuye kwengama-20 bese siphinda izikhathi ezimbili ngaphezulu.

ibhayisikili crunch

I-bike crunch iyinhlangano yakudala esebenza cishe yonke imisipha yakho eyinhloko ngesikhathi esisodwa, ikakhulukazi i-rectus abdominis nama-oblique.

1. Ukuze senze umsebenzi, sizolala phansi nengxenye engezansi yomhlane icindezelwe phansi.
2. Sizophumula izandla ngemuva kwekhanda ngaphandle kokudonsa intamo.
3. Sizoletha idolo elilodwa ku-engeli engu-45 degree bese sigcina elinye liqondile.
4. Khona-ke sizohambisa imilenze emuva naphambili njengokungathi sihamba ngebhayisikili, sishintshanisa idolo sibe siphakamisa elinye.
5. Njengoba senza lokhu, sizothinta indololwane yesokunxele ngedolo langakwesokudla kanye nendololwane yesokudla ngedolo langakwesokunxele.

Igobho

Esimisweni sokuzivocavoca esiyisisekelo esiyisisekelo ekhaya, i-ayoni ayikwazanga ukushoda. Ukuzivocavoca okubandakanya yonke imisipha emikhulu ye-torso.

1. Sizosekela ingxenye engaphezulu yomzimba ezikhwameni kanye nengxenye engezansi yomzimba ezinzwaneni.
2. Sizogcina amadolo eqinile futhi imisipha yesisu iqinile.
3. Ngeke sivumele ama-hips ehle noma ingemuva elingaphezulu ligoqe phakathi kwamahlombe ehlombe.
4. Ngokusho kwegama lokuzivocavoca, umzimba kufanele uqine futhi uqonde njengebhodi.
5. Sizogcina isikhundla imizuzwana eyi-15 kuye kwengama-60 ngenkathi sidonsa umoya kancane futhi sikhipha umoya. Ngeke sihefuzele noma sibambe umoya.

Uma sifuna ukuqinisa umgogodla kakhulu ekhaya, sizokwelula ingalo eyodwa phambi kwethu imizuzwana engu-10 ukuze sikhulise umfutho futhi siphinde ngakolunye uhlangothi. Singenza okufanayo ngomlenze ngamunye.

Ukuthinta izinzwane

Lokhu kuwumsebenzi oyisisekelo wasekhaya. Yenza kusebenze imisipha yakho eyinhloko ngenkathi usebenza ama-glutes akho, ama-hips, nemilenze. Ukushaywa kwezinzwane nakho kubeka ingcindezi encane emgogodleni.

1. Sizoqala emuva. Sizophakamisa imilenze, ngamadolo aguqe ngamadigri angu-90. Beka izandla zakho ezinhlangothini zakho, izintende zezandla phansi.
2. Sizoqinisa umnyombo. Sizokwehlisa unyawo lwesokudla bese sishaya phansi ngobumnene, sigcine umlenze wesokunxele unganyakazi kanye nomhlane uqondile.
3. Sizophakamisa umlenze wesokudla ukuze sibuyele endaweni yokuqala.
4. Sizophinda ngomlenze wesokunxele.

Inja yenyoni

Inyoni-yenja yenza imisipha yesisu neqolo isebenze, ikwenze kube umsebenzi okahle wokuqinisa umnyombo ekhaya. Iphinde inselele ukusebenzisana, ukulingana kanye nokuzinza.

1. Sizoqala ngama-quadruped, izandla zibe ngaphansi kwamahlombe namadolo ngaphansi kwezinqulu.
2. Sizoqinisa umnyombo. Sizophakamisa futhi selule umlenze wesokudla kuze kufike ezingeni le-hip.
3. Ngesikhathi esifanayo, sizophakamisa futhi sinwebe ingalo yesokunxele ezingeni lehlombe, isundu phansi.
4. Sizogcina umgogodla ungathathi hlangothi ngaphandle kokuvumela ingemuva ligobe ngenkathi sinweba ingalo nomlenze.
5. Sizophinda ngomlenze wesobunxele kanye nengalo yesokudla.

Umqansa

Lokhu kuvivinya okuphakathi kwekhaya okuphakathi kuhlanganisa ipulangwe nokunyakaza kwamadolo, okwenza kube umnyakazo omuhle kakhulu wokulinganisela namandla ayisisekelo.

1. Sizoqala endaweni yepulangwe ngezandla ngaphansi kwamahlombe. Sizoqinisa umnyombo.
2. Sizophakamisa idolo elingakwesokudla ngasesifubeni, sigcine umhlane uqondile kanye nezinqe ziphansi.
3. Sizoletha umlenze wesokudla endaweni yokuqala ngenkathi ngesikhathi esifanayo siphakamisa idolo lesobunxele ngasesifubeni.
4. Sizoqhubeka sishintshanisa imilenze.