Ngokunqongophala kwexesha lokuya kwindawo yokuzivocavoca, namhlanje, kulungele ukuba nezinto ezisisiseko ezingxamisekileyo. Ngale ndlela, unokuziqhelanisa nemithambo yomzimba naphi na nangaliphi na ixesha. Namhlanje sithetha nge iibhendi zokumelana nemini. Ulungile? Qalisa!
Amaxesha amaninzi sithetha nawe ngezinye izixhobo ezincedisayo onokuzisebenzisa ukunika ukuqina okukhulu kwimithambo yakho. Ngaloo ndlela, hlanganisa webhola, bosu, i-elastic bands kunye nezinye, ngumbono ogqwesileyo wokuncedisa uqeqesho lwakho kwaye ulwenze lusebenze ngakumbi.
Ziziphi iibhendi ezincinci zokuxhathisa?
Ngokuqinisekileyo kwizihlandlo ezininzi, uye wabona abantu beqeqesha ngeebhanti ezincinci emilenzeni yabo. Ukuba awukazizami okwangoku, kufuneka uyazi loo nto ziluncedo kakhulu ukwenza imithambo ethile, ngakumbi kwi ukusebenza kwemilenze kunye neempundu. Ngaba ukuxhathisa ezahlukeneyo ukuze unike umsebenzi wakho ngamandla amakhulu okanye amancinci. Ukongezelela, kuxhomekeke ekubekweni, usebenza inxalenye enye, okanye enye, yezihlunu zomzimba wakho, ngendlela enzulu nesebenzayo.
Iibhendi zokuxhathisa ezincinci, okanye iibhendi zamandla, zezinye zezona zibalaseleyo izinto ezininzi nezisebenzayo ukuba ungayifumana Banika ithuba lokukhetha infinity of exercises, ithuthwa ngokulula kwaye, ukongeza, yayo ixabiso liyafikeleleka. Nangona kuyinyani ukuba umsebenzi kunye namaqela amancinci Ayinakuthatha indawo yoqeqesho lobunzima kwindawo yokuzivocavoca., zisebenza kakhulu xa sizama sisebenze ngobunzima bethu bomzimba. Ngokukwanjalo, ukuhamba nabo xa uthatha uhambo kuya kukuvumela ukuba uqhubeke usebenza kwimeko yakho yomzimba kwaye ungalutyesheli uqeqesho lwakho.
Nangona iibhendi ezincinci zokuchasa zisetyenziselwa ukusebenza ngakumbi iimpundu kunye nemilenze, umzimba unokusetyenzwa kwihlabathi liphela.
3 Ukuzivocavoca okusisiseko kunye nebhendi yokuxhathisa encinci
Ukuhamba ngecala
Beka ibhendi emathangeni akho, guqa ngamadolo akho, iinyawo ze-hip-width-width ngaphandle, wandise umva wakho, kwaye usebenze isisu sakho. Emva koko yenza amanyathelo asecaleni ukuya ekunene kwaye emva koko ukuya ekhohlo. Ngawo onke amaxesha i-flexion efanayo igcinwa emadolweni nasezinqeni. Xa uqhuba amanyathelo, musa ukudibanisa iinyawo zakho: qalisa ukusuka kwindawo yokuqala ye-squat, vula imilenze yakho ngokubanzi ngesinyathelo esisecaleni, kwaye ubuyele kwindawo yokuqala.
ukuphakama kwe-hip
ndilele ubuso phezulu, Goba amadolo akho kwaye ubeke iintende zeenyawo zakho emhlabeni. yahlulwe esinqeni. ilawula i i-lumbar curvature. Yenza iimpundu kunye nesisu zisebenze, kwaye kancinci uphakamise isinqe ngebhanti ebekwe emathangeni. Yihla kwakhona uchaze i-vertebra nge-vertebra.
ezibanzi
Khetha i-mini ephakanyisiweyo yokumelana nebhendi, uyibeke ekuphakameni kwamathanga akho kunye yenza i-squats yakho enzulu njengesiqhelo ukugcina uxinzelelo lwe-mini band. Qaphela owona msebenzi unzima kwaye uzive indlela ovutha ngayo. Gcina i-gluteus isebenze ngamaxesha onke kwaye ungaphumli.
Ungafumana iimodeli ezahlukeneyo kwiwebhusayithi esemthethweni ye Amazon