ukuqeqeshwa kwesisu ukwenza ekhaya

I-crunches engapheli ayiyona nje isicefe; ngendlela ethile, nazo ziba zingasebenzi uma sifuna ukubukisa a okuhamba ngasithupha o ushokoledi bar. Ngaphezu kokwenza izivivinyo zesisu ekhaya ukudweba i-abs yephupho, sifuna futhi ukwakha umnyombo oqinile, okungaphezu nje kwe-abs.

Lapha sikubonisa ukuzivocavoca kwesisu okungcono kakhulu ongakwenza ekhaya. Uzoqeqesha yonke i-midsection yakho, uthole ukuthi ulungele ukunyakaza, futhi yebo, uzothola isisekelo sesethi ye-abs eqoshwe njengezithombe zesiGreki.

Umkhuba wesisu ekhaya ngaphandle kwezinto ezibonakalayo

Ukuqeqesha i-abs ekhaya akuyona inkimbinkimbi. Nakuba abaningi becabanga ukuthi kuyadingeka ukuya ejimini ukuze ukhiphe ithoni yesisu, lesi simiso esilula singasiza.

Izinyathelo Zenkalankala - Crab Walk

1. Qala ngezansi, izandla nezinyawo phansi, amadolo agobile, nezandla ngemuva kwakho.
2. Cindezela ezandleni nasezinyaweni zakho ukuze uphakamise izinqulu kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emadolweni kuya phakathi nomhlane wakho.
3. Ugcina lo mugqa oqondile, hamba uye emuva ushintshanisa izinyathelo ngesandla sakho sokudla nonyawo kanye nesandla sakho sobunxele nonyawo.

Nakuba kubukeka njengomdlalo wokugijima wezingane (okunconywe kakhulu izinsuku lapho ungakwazi ukuphuma endlini), kuwumsebenzi othandwa kakhulu phakathi kwabasubathi abadala. Cishe wonke umsebenzi wethu oyinhloko uvela ekubeni semhlabeni.

Izinyoni zezinyoni

1. Qala kuzo zonke ezine, ngamadolo akho ngaphansi kwezinqulu zakho namahlombe akho phezu kwezihlakala zakho.
2. Ukugcina umhlane wakho uphansi, nweba ingalo yakho yesokudla nomlenze wesobunxele uphumele ngaphandle.
3. Dweba indololwane yakho yesokudla nedolo langakwesokunxele liqondane, lizulazula nje ngaphezu komhlabathi.
4. Phinda ngakolunye uhlangothi (ingalo yesobunxele nomlenze wesokudla), ukushintshanisa izikhathi ezingu-20 inani (10 ohlangothini ngalunye).

Lo msebenzi wokulwa nokujikeleza muhle kakhulu ngoba usebenza emsebenzini ohlangene. Imizimba yethu ayihambisani ngokwemvelo, ngakho ukusebenza ezinhlangothini ezishintshayo kuyasiza.

Isiphazamisi Esifile

1. Lala ngomhlane izingalo zakho zelulelwe ophahleni.
2. Ngamadolo akho egobile ngamadigri angu-90, gcina amahlombe akho phansi futhi izinyawo zakho zigobe.
3. Bandakanya umgogodla wakho futhi welule ingalo yakho yesokudla nomlenze wesokunxele kude nawe.
4. Buyela emuva endaweni yokuqala.
5. Phinda ngakolunye uhlangothi (ingalo yesobunxele nomlenze wesokudla), ukushintshanisa izikhathi ezingu-20 inani (10 ohlangothini ngalunye).

Lona umsebenzi omuhle kakhulu wokugcina izisu zakho eziphambanayo ziqinile.

Uzwane Thinta Hip Phakamisa

1. Qala endaweni efanayo nokuhamba kwenkalankala, izandla nezinyawo zakho zitshalwe phansi, izinqulu zakho ziphakanyisiwe futhi wenze umugqa oqondile ukusuka emadolweni kuya phakathi nomhlane wakho.
2. Phakamisa umlenze wakho wesokudla phezulu futhi uwuthinte ngengalo yakho yesokunxele ngenkathi ugcina ukuma komzimba oyisicaba.
3. Buyisela isandla sakho nonyawo phansi bese ukuphinda lokhu ngengalo yakho yesokudla nomlenze wesokunxele.

I-Hip Phakamisa Ipulangwe Eliseceleni

1. Ngena endaweni yepulangwe eseceleni ohlangothini lwakho lwesobunxele, umphambili wakho wesokunxele uhlezi phansi futhi wenze umugqa oqondile ukusuka ekhanda lakho kuye ezinyaweni zakho.
2. Phakamisa kancane inqulu yakho futhi ulawule ukunyakaza ukuze ulehlise phansi.
3. Buyela emuva endaweni yokuqala. Phinda imizuzwana engu-30, bese ushintshanisa ngakolunye uhlangothi.
4. Qinisekisa ukuthi i-hip isendleleni eqondile; ukugcina i-gluteus iqinile kuyoba usizo olukhulu.

ukuthinta izinyawo

1. Lala ngomhlane wakho amadolo akho egobe ngamadigri angama-90 izinqe zakho zihambisana naphansi.
2. Ngaphandle kokushintsha ukugoba emadolweni akho futhi, okubaluleke kakhulu, ngaphandle kokuvumela noma iyiphi ingxenye yomgogodla wakho ophansi ukuba ilahlekelwe ukuxhumana nomhlabathi, yehlisa umlenze owodwa kuze kube yilapho uzwane lwakho luthinta phansi.
3. Awuphakamise futhi ukuze uqale futhi wehlise omunye umlenze.

Lokhu kunyakaza kwe-Pilates kunzima kakhulu kunalokho okuzwakalayo. Amakilasi e-Pilates amayelana nokulawula okuyisisekelo, ngakho-ke ungamangali uma i-midsection yakho iqala ukuzamazama ngenkathi ukwenza.

thwala izinyathelo

1. Qala ngokuguqa phansi ezandleni nasemadolweni.
2. Phakamisa amadolo akho phansi bese uletha izinqulu zakho ophahleni.
3. Ukusebenzisa izintende nezinyawo zakho, thatha izinyathelo ezimbalwa phambili, uhambisa isandla sakho sokudla nonyawo, bese isandla sakho sobunxele nonyawo.

Zama nje ukuthatha izinyathelo ezimbalwa ezisheshayo zamamitha amane futhi uzobona ukuthi izingane zinamandla kangakanani. Uhamba ngendlela eyisisekelo kakhulu ye-locomotion, futhi uhlanganisa kabusha ukuxhumana kwe-neuromuscular owawunakho usewusana.

Ibhere isinyathelo ngezisekelo ezintathu

1. Ngokufanayo nangenhla, qala ngokuma kwebhere izandla nezinyawo zibheke phansi, uguqe phezulu, nezinqulu zibheke ophahleni.
2. Beka isisindo sakho engalweni yakho yesokudla kanye nomlenze wesobunxele.
3. Phakamisa umlenze wakho wesokudla phansi bese uphakamisa ingalo yakho yesokunxele uye ezinzwaneni zakho zangakwesokudla.
4. Letha umlenze wakho wesokudla nengalo yesobunxele phansi.
5. Bese, phinda lokhu kunyakaza ngengalo yakho yesokudla nomlenze wesobunxele.

gxuma ngokusonta

Uma sisebenzisa lo mkhuba we-abs ekhaya ngaphambi komncintiswano wezemidlalo, singase sifune ukungeza lo msebenzi wokugcina. I-jump with twist ihloselwe ukuhlanganisa imisipha ezungeza ama-hips, i-torso, nomgogodla.

1. Sizobheka indawo enendawo eyanele ukuthatha amagxathu aphelele ayi-10 ukwenza umsebenzi.
2. Sizoqala ngokugxumela phambili izinyathelo eziyi-10 (ezinhlanu ohlangothini ngalunye), sishwiba izingalo ngokukhululeka ukusuka kolunye kuya kolunye.
3. Njengoba sihamba, kufanele siphendukele ngakwesokudla njengoba siphakamisa idolo lethu langakwesokudla futhi siphendukele kwesokunxele lapho siphakamisa idolo lethu kwesokunxele.
4. Sizogxila ekugcineni imisipha yomgogodla iqinile kodwa ingaqini.
5. Sizoqhubeka kuze kube yilapho umzimba usufudumele ngokuphelele futhi amalunga azizwa ekhululekile futhi ekhululekile.

umlenze ohlezi uyaphakamisa

Ubani owayezokutshela ukuthi uzokwenza ama-sit-ups! Beka into phambi kwakho bese uphakamisa imilenze yakho ukuyishwiba ukusuka kolunye uhlangothi ukuya kolunye. Umbuzo uwukucindezela kahle isisu ukuze ugcine ukuma okuqinile futhi wenze ukunyakaza kuphela ngemilenze (hhayi nge-hip). Ungakwazi ukuqhelelanisa i-trunk yakho ngaphezulu noma ngaphansi ukuze udale ukuqina okukhulu.

Umlenze oqondile uyaphakamisa

1. Lala ngomhlane izingalo zakho emaceleni futhi imilenze yakho iqonde.
2. Ukugcina ijika lemvelo emgogodleni wakho, cindezela umgogodla wakho bese uphakamisa kancane imilenze yakho, uyigcine iqondile futhi inwetshiwe.
3. Ngaphandle kokubandakanya umhlane wakho, yehlisa imilenze yakho bese uqala futhi.

Kubalulekile ukuthi ungazibeki izandla zakho ngaphansi kwesinqe. Lokhu kungabangela ukuthi uphakamise umhlane wakho ophansi phansi futhi wenze umzamo nge-back back, ngokunokwenzeka uzilimaze. Phakamisa futhi wehlise imilenze yakho ukuphakama okukuvumela ukuthi ungaphakamisi umhlane wakho ophansi.

Okungenalutho - I-Boat Pose

1. Lala kumata futhi uthole indawo engenalutho ngokuphakamisa amahlombe akho phansi futhi welule izingalo zakho phezulu, ama-biceps phezu kwezindlebe zakho.
2. Gcina imilenze yakho iqondile, cishe amasentimitha ayi-10 ukusuka phansi.
3. Jikela emuva naphambili njengofudu olubheke phansi, ugcine umzimba wakho uqinile kusukela ezihlokweni zeminwe yakho kuya ezinzwaneni zakho.
4. Yenza lokhu kunyakaza izikhathi ezingu-12 kuya kwezingu-15, ingqikithi yemijikelezo emine kuya kwemihlanu.

Lokhu kunyakaza kukhohlisa ngendlela enhle. Gwema ukwenza i-hip twist noma ukugcina amahlombe akho aphansi phansi. Kungumsebenzi omuhle kakhulu wokuzivivinya ukuya ekhaya nokuluma kahle kwesisu, ngemva kokwenza konke ngokuzivocavoca kwangaphambilini.

Umkhuba wesisu ekhaya ngezinto ezibonakalayo

Uma kwenzeka sifuna ukwandisa ukuqina kokuzivocavoca kwesisu ekhaya, ukusetshenziswa kwezesekeli zezemidlalo kanye nezinto zokwakha kungasiza.

I-Wall squat ngokuthinta emaceleni

1. Ncika umhlane wakho odongeni bese ugobisa imilenze yakho iye ku-90º, njengokungathi uhlezi esihlalweni osicabangayo.
2. Bamba indawo lapho uthinta eceleni ibhola odongeni.

Ungeqi isisindo sebhola ngoba kuwumdlalo oshubile. Cishe amakhilogremu angu-4 yisisindo esifanele.

Ibhola Chest Cindezela

1. Yima cishe izinyawo ezine ukusuka odongeni oluqinile amadolo akho agobe kancane.
2. Bamba ibhola esifubeni sakho ngezandla zombili, ukhiphe izindololwane.
3. Ukugcina umgogodla wethu nesifuba kuqinile, sizodlula ibhola silibhekise odongeni, siqondisa izindololwane zethu ukuze sikhiphe ibhola liye phambili.
4. Sizobamba ibhola ekuphakameni kwesifuba njengoba ligxuma lisuka odongeni futhi liphinda.

Sizokwenza isiqiniseko sokuthi sikhiqiza amandla adingekayo ukuvimba ibhola esiswini hhayi ezingalweni. Uma sifuna ukukhulisa umfutho ngalo mnyakazo, sizosebenzisa ibhola lomuthi.

Spin bese uphonsa ibhola

Nginesiqiniseko sokuthi noma yimuphi wethu unebhola ekhaya (akunandaba ukuthi akuwona umuthi).

1. Yima emuva izinyawo ezimbalwa ukusuka odongeni olubheke emaceleni. Uhlangothi lwakho lwesokudla kufanele lube seduze nodonga.
2. Phendula i-torso yakho kwesokunxele, kude nodonga. Bamba ibhola izingalo zakho ezinwetshiwe futhi ugobe kancane ekuphakameni kwesifuba.
3. Gcina amadolo akho egobile kancane, sonta ku-torso yakho ukuze ujikelezise ibhola ohlangothini lwakho lwesokudla, ulikhulule ukuze lindize odongeni lizungeze ukuphakama kwesifuba.
4. Bamba ibhola bese uphenduka ukuze uqale.

uhambo lomlimi

1. Yima izinyawo zakho zihlukene ngobubanzi be-hip, ubambe i-kettlebell esandleni ngasinye.
2. Gcina umhlane wakho uqondile, isifuba siphakeme, namahlombe aphansi, hamba uye phambili ngaphandle kokuvumela isisindo sakho silahle ukuma kwakho ngaphandle kokubhalansa.
3. Hamba cishe imizuzwana engama-45.

Lokhu kuvivinya umzimba kuyi-anti-lateral torso flexion, futhi uma kwenziwa kahle, kudinga ukuthi ugcine ukuma okuhle okuqondile. Kuyasiphoqa ukuthi sigcine wonke umzimba umatasa.

Ukuze uqhubeke uphonsela inselelo umgogodla wakho, ungathwala isisindo ohlangothini olulodwa kuphela, ubambe i-dumbbell noma ibhodlela ngobude bengalo noma endaweni yokubeka (indololwane egobile nesisindo ehlombe). Ukuthwala unilateral kudala ukungazinzi ohlangothini kuya ohlangothini, kuncike esiswini sakho ukunxephezela.