Uqeqesho nokomelezwa kondoqo kuye kwahlanganisa iiplanga zesisu okanye iiplanga njengenye yeendlela zokuzivocavoca ezisisiseko, ngaphezulu kwee-crunches. Kukho abantu abanengxaki yomlomo wesibeleko kwaye ukwenza i-classic sit-ups ayinanzuzo kwi-pathology yabo Ngakolunye uhlangothi, iiplanga zigqibelele kuba zifuna kuphela ukugcina ibhalansi ngexesha elithile. Ngaba uyazi ukuba kufuneka silinde ixesha elingakanani ukuze kuqatshelwe iziphumo? Ngaba kufuneka sizibekele injongo yemizuzu emi-2 ngokulandelelana? Sisombulula amathandabuzo akho ngezantsi.
jonga ukuma kwakho
Ngaphambi kokumisela ixesha elifanelekileyo lokubona iziphumo zomsebenzi wakho, unendlela yokuma echanekileyo? Eyona nto ilungileyo kukuzijonga esipilini ukuze sizilungise okanye sifune umntu osincedayo. Iingalo kunye nemilenze kufuneka ziqine, zikwazi ukuzixhasa kwii-angles ezahlukeneyo ukudala ukuzinza ngakumbi okanye ngaphantsi. Ngokuqinisekileyo, kufuneka sigcine umva wethu kumgca othe tye (ngaphandle kokuwugubungela), ngaphandle kokuphakamisa i-butt yethu phezulu okanye ukuthoba izinqe zethu. I-posture embi inokudala ukulimala kwindawo engaphantsi.
Leliphi ixesha elifanelekileyo?
Kule nqaku indlela yokuqeqesha i-core ngaphandle kwee-crunches, sikuxelele ukuba ukuze ube nophuhliso oluhle lwe-muscular kuyimfuneko ukwenza ukuphindaphinda okufutshane. Izihlunu zethu zifuna ioksijini ukuze usebenze ngokufanelekileyo, ukwenza uphindaphindo lwesibini lwe-10 kunye nemizuzwana emi-3 yokuphumla kuya kulunga.
Kuyinyani ukuba sinokuyitshintsha ngothotho olude ukuze sizivavanye kwaye siqaphele ukuvela kwethu. Ngokuqinisekileyo uqala imizuzwana engama-20 ukuya kwengama-30 (kwaye ngokulambisa), kodwa ekuhambeni kwexesha ungafikelela ngaphezu komzuzu ngaphandle kwengxaki.
Yongeza kubo ekufudumaleni kwakho
Kumava am, eyona ndlela ilungileyo yokubona iziphumo bandakanya imithambo engundoqo kuyo yonke imithambo yakho. Kuphephe ukuzinikela usuku olunye kuphela ekuqeqesheni isisu sakho kwaye yonke iveki ungasichukumisi. Undoqo wethu mhlawumbi ngowona mmandla unamandla kwaye ungundoqo wokuzigcina. Ukuba asiyomelezi, siya kuba neentlungu zomqolo rhoqo kwaye kuya kuba nzima ukuba sinciphise amafutha omzimba.
Isisombululo ukuze ungalibali ukuzenza Babandakanye ekuzifudumezeni kwakho. Ayingomthambo ukushiya udiniwe ukuqeqesha ngokobunzulu obudingayo kwaye ngokunjalo uya kulungiselela isisu sakho kwiintshukumo ezikulindeleyo kwindlela. Ukwenza uphindaphindo lwe-6 imizuzwana engama-20 nganye, kwimijikelo emi-2-3, kuya kwanela.
Ngomhla ofuna ukugxila ngakumbi ekuqeqesheni isisu sakho, yongeza ezinye iintlobo zokuzivocavoca ukongeza kwiiplate zesisu.
khuphisana nawe
Ngamaxesha ngamaxesha, yenza uvandlakanyo oluncinci ukuze uqaphele ukuphucuka kwakho. Awuqeqesheli nje injongo ethile yomzimba, kodwa uyayenza nokuphucula amandla akho. Ixesha ukuba zingaphi imizuzwana onokuthi uhlale kuyo kwaye ukhuphisane neyakho mna kwixesha elizayo.