Ukuba nesisu esithe tyaba ngumnqweno oqhelekileyo phantse kubo bonke abantu abafayo. Nangona kunjalo, yimeko engenakwenzeka ngaphandle komzamo. Kukho abantu abaninzi abathi, mhlawumbi ngenxa yokulimala, intlungu ethile okanye ukugqithisa, abakwazi ukwenza esiswini Ngokukhuselekileyo. Kukho ezinye iindlela zokusebenzisa le nxalenye ye-musculature, ngaphandle kwesidingo sokunyuka nokuhla ngasemva.
Okokuqala, kufuneka siyiqonde loo nto ukomeleza indawo yesisu asiyonyani nje yobuhle. Isisu esinamandla sibonelela ibhalansi kunye nokuzinza kwe-lumbar, kwaye uphepha ukwenzakala okuninzi kunye neengxaki zemisipha. Kuyenzeka ukunqwenela isisu esithe tyaba, kodwa kufuneka sibe nengqiqo kwiimfuno zethu. Ukufuna olona guqulelo lubalaseleyo lwakho lubalulekile, kodwa ngaphandle kokuthandabuza. Izinto ezifana nokuhamba kwexesha, umgaqo-siseko okanye ukuzalwa komntwana kunokuthintela indlela eya kwinto esiyidalele yona. Nangona kunjalo, ngokunyamezela, umonde kunye nomsebenzi, siya kufezekisa iinjongo zethu.
4 Iindlela ezizezinye kwi-crunches
1. Intsimbi
Ngena kwindawo yeplanga ezandleni zakho kwaye ubambe Imizuzwana ye30. Yenza kusebenze isisu kunye neempundu kakuhle, kwaye uqinisekise ukuba uyayigcina ikholam elungelelanisiweyo. Njengoko iintsuku zihamba, ixesha lokuchasa liyanda. Cwangcisa owakho umceli mngeni kwaye uye kuwo. Bhala isicwangciso sakho ephepheni, kwaye ubone ukuba uvela kangakanani na. Uya kumangaliswa ziziphumo zakho!
2. Intambo yokutsiba
Intambo yokutsiba yenye yezona zinto zigqibeleleyo zomthambo we-cardio. Ukongeza kwimithambo umzimba ophantsi emzimbeni wethu kwaye ukumelana, iyasebenza kakhulu ekomelezeni i izihlunu zesisu.
3. Jija ngentonga
Beka intonga yokhuni kumqolo ongezantsi kwaye uyibambe ngezandla zombini ngeziphelo. Oku kufuneka kuxhaswe kwi-forearm. Yenza a jija kwicala lasekunene ngokukhululeka, ngaphandle kokunyanzelisa. Bamba imizuzwana embalwa kwaye utshintshe amacala. I isisu kufuneka sihlale sisebenza ngexesha lokuphindaphinda, de kube sekupheleni komsebenzi.
4. I-roller yesisu
Nangona ekuqaleni kubonakala ngathi ngumsebenzi onzima kakhulu, ngokukhawuleza uya kufumana ukuxhoma. Bamba i-roller ngezandla zombini kunye yityibele phambili. Unokwenza ngamadolo akho aphumle phantsi, okanye ukusuka kwindawo intsimbi ngokuqina ngakumbi.
5. Ukuzivocavoca kunye neFitball
Ukugqithiswa kwebhola ukusuka ezinyaweni ukuya ezandleni, kwaye ngokuchaseneyo, yenye yezona zinto zisisiseko kwaye zisebenzayo. Nangona inyaniso kukuba kukho iindidi ezininzi zamathuba usebenzisa iFitball. lala phantsi jonga phezulu kwaye ubambe ibhola ngezandla zakho, ezolule iingalo. Yigqithise phakathi kweenyawo zakho, uphakamise imilenze yakho, kwaye utshintshe.