Ubile iiyure kwindawo yokuzivocavoca, uphakamise iintsimbi de izihlunu zakho ziqhume, kwaye ulandele inkqubo yokutya eyanceda umhlobo wakho ukuba alahlekelwe yi-20 kilos. Kodwa usenesisu sakho esiphuma ebhulukhweni kwaye impundu yakho iphume ngasemva. Ukutya kunye nokuzilolonga kuphela kunokunganeli ukubumba umzimba. Iintshukumo ezilula zegymnastic Unokubumba umzimba wakho.
Ukuvalelisa kwii-corsets eziqinileyo kwisisu esithe tyaba lixesha lokuba... iintshukumo lula gymnastic lungisa umzimba wakho.
I-gymnastic elula ishukuma ebumba umzimba
Yenza le mithambo imizuzu eyi-15, kathathu ngemini.
ibhayisikili
- Lala ngomqolo wakho ongezantsi ufakwe emgangathweni.
- Beka izandla zakho emva kwentloko yakho.
- Phakamisa imilenze yakho kwi-angle ye-45-degree.
- Hambisa imilenze yakho kancinci ngokungathi uhamba ngebhayisekile.
- Shintsha ukuze idolo lakho lasekunene lichukumise ingqiniba yakho yasekhohlo kwaye idolo lakho lasekhohlo libambe ingqiniba yakho yasekunene.
idolo tsala
- Hlala esitulweni uguqe ngamadolo.
- Gcina iinyawo zakho zithe tyaba phantsi kwaye ubambe amacala esitulo.
- Qinisa isisu sakho kwaye ungqiyame ngomva kakuhle.
- Phakamisa iinyawo zakho kancinci emhlabeni.
- Ngelixa ukule ndawo, tsala amadolo akho esifubeni sakho. Cofa umzimba wakho ongaphezulu phambili.
- Kancinci ubuyisele iinyawo zakho kwindawo yokuqala kwaye uphinde uphinde uhambe.
shuttle rhoqo
- Lala phantsi amadolo akho egobile kunye neenyawo zakho kunye phantsi.
- Beka umqamelo phantsi kwakho.
- Beka itawuli ngasemva entanyeni kwaye ubambe itawuli ngasemaphethelweni.
- Bamba isisu sakho ngokusitsalela ngaphakathi.
- Gobela phambili nomzimba wakho wonke, uphakamise amagxa akho, intloko, nomqolo.
- Emva koko, thoba phantsi, ngaphandle kokuchukumisa umhlaba, kwaye uvuke kwakhona ngendlela efanayo.
- Le ntshukumo inokuba nzima kancinci. Kule meko, unokwenza kuphela intshukumo kunye nomzimba wakho ophezulu kunye nokunyuka phezulu.
ukuphakamisa ibhola
- Lala ngomqolo ubambe ibhola yentenetya ezandleni zakho.
- Ngeengalo zakho ecaleni kwakho, yolula imilenze yakho ukuya kwisilingi.
- Qinisa izihlunu zesisu kunye neempundu. Phakamisa amagxa akho kunye nentloko i-intshi ezimbalwa ukusuka emhlabeni.
- Iibhola ziya kubhekisa kwisilingi, hayi phambili. Yehlisa kwaye uphinde ushukume.
ibhola yokuzilolonga
- Lala ngecala lakho lasekhohlo kunye nesinqe sakho ubambe ibhola kwaye ugcine iingalo zakho ngqo phantsi.
- Ukwenza lula intshukumo, beka ingalo yakho yasekhohlo phambi kwesandla sakho sasekunene okanye yayame ngodonga onokungqiyama ngalo.
- Ngoku, utsalela i-abs yakho, beka izandla zakho emva kwentloko yakho. Yiqengqeleka kancinane ibhola phantsi, uze uyitsale uyibuyisele kwindawo yokuqala.
- Phinda izihlandlo ezilishumi kumacala omabini, ekhohlo nasekunene.
I-Pilates yenza umthambo
- Goba amadolo akho kwaye uhlale phantsi iinyawo zakho zithe tyaba.
- Thatha umqamelo, uwusonge phakathi kwaye uwubeke phakathi kwemilenze yakho.
- Cofa umqamelo ngemilenze yakho. Tyhila phezulu kwiinzwane zakho. Emva koko phinda ucinezele izithende zakho kwakhona. Phinda oku kalishumi.
- Bamba umqamelo kwindawo enye kwaye uphinde umthambo izihlandlo ezilishumi. Kodwa ngeli xesha iinzwane zakho kufuneka zibe kunye kwaye izithende zakho zihlukane.
- Beka izandla zakho phantsi kwentloko yakho iinyawo zakho zithe tyaba phantsi ngaphandle kokuhambisa umqamelo. Roll umqolo wakho.
- Uze uyiguqule kancinane le milo ibe yigophe elimilise ngo-C. Isitshixo apha kukubamba umqamelo uqine kangangoko unako phakathi kwemilenze yakho ukuze uzitsalele phezulu. Phinda oku kalishumi.
- Xa unokwenza ezi ntshukumo ngokulula, zama ukutsala amadolo akho esiswini sakho kwaye uwavule nge-diagonally ukuze ihlombe lakho lasekunene lithinte idolo lakho lasekhohlo kwaye ihlombe lakho lasekhohlo lithinte idolo lakho lasekunene.
- Qinisekisa ukuba amadolo akho kunye nezinqe zithe tye phambi kwakho.
- Le ntshukumo isebenza inxalenye yangaphakathi yemilenze kwaye inciphisa ubukhulu besinqe.
Bu iintshukumo lula gymnastic Yonwabela ubume bomzimba wakho!
Umthombo: 1