Iivili lesisu, egubungela indawo encinane, kulula ukuyiphatha.Iyafana nelitye lokusila elalisetyenziswa kumaxesha amandulo.Kukho ivili phakathi ukujika ngokukhululekileyo, ecaleni kweziphatho ezibini, kulula ukubamba inkxaso.Ngoku liqhekeza lesixhobo esincinci sokuxhatshazwa kwesisu esihlala sikhethwa ngabantu abasempilweni.
Iivili lesisusisixhobo sokuzilolonga sesisu.Inokuphucula kakuhle i-rectus abdominals, i-oblique abdominals, i-erector spinal, kunye namanye amaqela e-core muscle.Kodwa akukhona nje ngokukodwa isinqe kunye nesisu.Iyakwazi ukuhlanganiswa noqeqesho lomzimba wonke.Kwaye uvuselele i-pectoralis enkulu, i-latissimus dorsi, kunye namanye amaqela angaphezulu kwemisipha.Iyakwazi nokuqeqesha izihlunu zamalungu asezantsi njengeempundu nemilenze.
Kubantu abaninzi, ukusetyenziswa kweivili lesisusebenzisa izihlunu zesisu ziya kubonakala iintlungu ezisezantsi kunye nokungahambi kakuhle kwe-lumbar.Oku ngokuqhelekileyo ngenxa yokuba indawo yamandla ayichanekanga kwaye izihlunu zesisu azinamandla ngokwaneleyo.Ukuvuselela isisu ngeivili lesisukufuna ulungelelwaniso oluqinileyo.Ukuba ujikeleza ngakwesobunxele nasekunene ngexesha lokuzilolonga, i-obliques yesisu iya kuhlangula kwaye idlale indima yokuzinzisa kunye nokulinganisa.Enye indlela okanye enye, uya kusebenzisa i-obliques yesisu.Kwaye inamandla kakhulu okukhula kwi-circumference, kulula ukwenza isinqe sibe banzi.Ngoko ke, kubalulekile ukwazi indlela yokuyisebenzisa ngokufanelekileyoivili lesisu!
Kukho iingcebiso ezintathu zabaqalayo.
1. qalisa nje ukusebenzisa igama ukuguqa, kunokuba lula ngakumbi ukutshixa umdibaniso.
2. yongeza i-pad ene-friction eninzi ukunciphisa umngcipheko.
3. phambili isiqalo ingqiniba joint inokugoba kancinane, kwaye ngokucothayo ukwandisa engile ngasemva.
Ngoko ke, yeyiphi indlela yokuma ekunokubhekiswa kuyo?Ezintlanu zilandelayoivili lesisuiindlela zoqeqesho zingasetyenziswa.
Ukuguqaivili lesisu
▼ Izinto eziyimfuneko kwintshukumo:
Indawo yokuguqa, zombini izandla zibambe umqheba weivili lesisu.Kwaye tyhala iivili lesisuukwandisa phambili.Emva koko uphinde uyibuyisele endaweni kwaye uphinde usebenze.Qaphela ukuba ukubuyiswa akuqhutywa yi-posture ye-hips.
▼Amalungu oqeqesho: vuselela isisu.
ivili lesisuUkuma kodonga
▼ Izinto eziyimfuneko kwintshukumo:
Jongana nodonga.Bamba iivili lesisukwizandla zozibini kwaye uyityhale umva naphambili eludongeni.Yandisa umzimba ukuya kumda kwaye urhoxe, phinda.
▼Amalungu oqeqesho: izihlunu zomqolo ongasentla kunye nesifuba.
ivili lesisuUkuma
▼ Izinto eziyimfuneko kwintshukumo:
Beka iivili lesisu phambi kweenyawo zakho, iinyawo zakho zibe banzi kancinci kunobubanzi bamagxa ngaphandle.Tyhiliza ivili ukuya phambili ngokulibamba ngokuqinileyo kwizandla zozibini de umzimba wakho uthe tyaba emhlabeni.Emva koko uhoxise, kubalulekile ukuqinisa i-core kuyo yonke inkqubo kwaye uphinde.
▼Amalungu oqeqesho: isinqe kunye nesisu, amagxa, iingalo.
ivili lesisuisimbo se-shrimp
▼ Izinto eziyimfuneko kwintshukumo:
Flat inkxaso karhulumente, hook iivili lesisuphatha ngeenyawo zombini.Yiza neivili lesisukufutshane ngokungenasiphelo kwisisu nge-V-contraction.Emva koko buyisela kwaye uphinde usebenze.
▼Amalungu oqeqesho: izihlunu zesisu.
ivili lesisuisimbo sokuxoka
▼ Izinto eziyimfuneko kwintshukumo:
Lala phantsi.Hoka iinyawo zakho kwiivili lesisuphatha kwaye ugobe ivili ngemilenze yakho.Emva koko buyisela kwaye uphinde usebenze.
▼Amalungu oqeqesho: izihlunu zesisu.
Ixesha lokuposa: Oct-26-2022