Ukuba nesisu esiyisicaba kuyisifiso esivamile sabo bonke abantu abafayo. Nokho, kuyisimo esingenakwenzeka ngaphandle komzamo. Kunabantu abaningi, okungenzeka ngenxa yokulimala, ubuhlungu obuthile noma ukugcwala ngokweqile, abakwazi ukukwenza kwamathumbu Ngokuphepha. Kunezinye izindlela zokuzivocavoca le ngxenye ye-musculature, ngaphandle kwesidingo sokukhuphuka nokwehla ngemuva.
Okokuqala nje, kumele sikucacele lokho ukuqinisa indawo yesisu akulona nje iqiniso lobuhle. Isisu esinamandla sinikeza ibhalansi kanye nokuzinza kwe-lumbar, futhi igwema ukulimala okuningi nezinkinga zemisipha. Kungenzeka ukulangazelela isisu esiphansi, kodwa kufanele sibe namaqiniso ngezidingo zethu. Ukufuna inguqulo engcono kakhulu yakho kubalulekile, kodwa ngaphandle kokukhathazeka. Izinto ezifana nokuhamba kwesikhathi, umthethosisekelo noma ukubeletha kungaphazamisa indlela ebheke kulokho esizidalele kona. Nokho, ngokukhuthazela, ukubekezela kanye nomsebenzi, sizofinyelela imigomo yethu.
4 Okunye okungenziwa ngama-crunches
1. Insimbi
Ngena endaweni yepulangwe ezandleni zakho bese ubamba Imizuzwana engu-30. Yenza kusebenze isisu nezinqe kahle, futhi uqiniseke ukuthi uyayigcina ikholomu eqondanisiwe. Njengoba izinsuku zihamba, isikhathi sokumelana siyakhula. Zibekele inselele yakho bese uyithatha. Bhala uhlelo lwakho ephepheni, futhi ubone ukuthi uguquka kangakanani. Uzomangala ngemiphumela yakho!
2. Eqa intambo
Intambo yokweqa ingenye yezivivinyo ze-cardio eziphelele kakhulu. Ngaphezu kokuzivocavoca isitimela esiphansi emzimbeni wethu futhi ukumelana, iyasebenza kakhulu ekuqiniseni i imisipha yesisu.
3. Sonta ngenduku
Beka induku yokhuni emhlane ongezansi bese uyibamba ngezandla zombili emaphethelweni. Lokhu kufanele kusekelwe emahlombe. Yenza a sonta ohlangothini lwesokudla ngokunethezeka, ngaphandle kokuphoqelela. Bamba imizuzwana embalwa bese ushintsha izinhlangothi. I isisu kumele sihlale sisebenza ngesikhathi sokuphindaphinda, kuze kube sekupheleni kokuzivocavoca.
4. I-roller yesisu
Nakuba ekuqaleni kubonakala kuwumsebenzi onzima kakhulu, maduzane uzothola i-hang of it. Bamba i-roller ngezandla zombili futhi shelelisela phambili. Ungakwenza ngamadolo akho uphumule phansi, noma kusukela isikhundla insimbi ukuze uqine.
5. Ukuzivocavoca ngeFitball
Ukudlulisa ibhola ukusuka ezinyaweni uye ezandleni, futhi okuphambene nalokho, kungenye yezivivinyo eziyisisekelo nezisebenzayo. Nakuba iqiniso liwukuthi kukhona anhlobonhlobo amathuba usebenzisa Fitball. lala phansi bheka phezulu futhi ubambe ibhola ngezandla zakho, elule izingalo. Yidlulise phakathi kwezinyawo zakho, uphakamise imilenze yakho, futhi ukushintshanisa.