Uyenza njani i-Knee Ups yeCore Stronger

Umxholo

• Uyenza njani idolo phezulu
• Uhlengahlengiso lwedolo phezulu
• Yenza kube lula
• Yenze nzima
• Imisipha emsebenzini ngexesha lokuguqa ngamadolo
• Amanyathelo okhuseleko
• Olunye uhlobo lokuzilolonga emadolweni phezulu
• Yise kude

Isiseko sakho likhaya kwezinye zeemisipha ezisebenza nzima emzimbeni wakho.Ezi zihlunu zibekwe zijikeleze isinqe sakho, umva ongezantsi, inyonga kunye nesisu. Benza isivumelwano kwaye bancedisa ngeentshukumo ezifuna ukujija, ukugoba, ukufikelela, ukutsala, ukutyhala, ukulungelelanisa nokuma.

Isiseko esomeleleyo sibonelela ngozinzo olungcono kunye nokulinganisela kwemisebenzi yemihla ngemihla kunye nemisebenzi yeembaleki. Ukwakha izihlunu ezomeleleyo kule ndawo kunokukunceda unqande ukwenzakala kunye neentlungu ezingapheliyo zangasemva.

Ukuphucula amandla asisiseko, kufuneka wenze imithambo ethile ejolise kwimisipha yakho esiswini. Idolo phezulu ngumgangatho ophakathi ukuya kwinqanaba lokuzilolonga oya kuthi, xa wenziwe ngokuchanekileyo, womeleze izihlunu zakho zesisu.

Qhubeka ufunda ukuze ufunde indlela yokwenza idolo ngokukhuselekileyo, izihlunu ezisetyenzisiweyo, kunye nezinye iindlela zokuzilolonga onokuzenza ukongeza le ntshukumo kunye nokomeleza umxholo.

Uyenza njani idolo phezulu

Idolo phezulu kukuzilolonga okuthe ngqo okufuna kuphela ukusetyenziswa kwebhentshi elisicaba.

Ngaphambi kokuba uqale, qiniseka ukuba kukho indawo eyaneleyo ejikeleze ibhentshi. Uya kudinga iinyawo zakho ukuchukumisa umgangatho kwindawo yokuqala kunye neengalo zakho ukuba ziphume kancinci emacaleni xa ubambe ngasemva kwebhentshi.

1. Thetha ngomqolo kwisitulo esithe tyaba, iinyawo phantsi. Qinisekisa ukuba intloko yakho isondele esiphelweni sebhentshi, kodwa ungaxhomi ngasemva kwayo.
2. Yizisa iinyawo zakho ebhentshini uze uzibeke endaweni ethe tyaba phezu komhlaba ngamadolo agobileyo kwaye uchukumisa.
3. Thatha izandla zakho emva kwentloko yakho kwaye ubambe ibhentshi, isandla esinye kwicala ngalinye, iintende zijongane, hayi ezantsi. Ingqiniba zakho ziya kugotywa.
4. Yenza ingqangi yakho ngokuzoba inkaba yakho kunye nokufumana izihlunu zesisu.
5. Yenza ikhontrakthi yakho kwaye wandise imilenze yakho emoyeni ngokunyusa isinqe / umsila wakho ebhentshini. Qinisekisa ukugcina i-abs yakho ikhontrakthi. Cinga malunga nokuphakamisa izithende zakho kwaye ucinezele iinyawo zakho ukuya phezulu eluphahleni. Umzantsi weenyawo zakho kufuneka ujonge eluphahleni.
6. Yalatha iinzwane zakho kwiifolo zakho. Misa ikhefu, gcina izihlunu zakho zesisu ziqinile, kwaye ubuyisele umva intshukumo kude kube sesinqeni sakho kuchukumisa ibhentshi. Esi sisikhundla sokuqala ngoku.
7. Ngokunyuka kwemilenze yakho, phinda intshukumo. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-10 ukuya kwezi-12.

Inqaku malunga nefom: Phezulu kwentshukumo, xhathisa umnqweno wokungena emzimbeni wakho. Qiniseka ukuba ifom yakho ihlala iqinile, kwaye awujiki phambili nasemva okanye kwicala eliya kwelinye.

Uhlengahlengiso lwedolo phezulu

Yenza kube lula

Ukwenza idolo libe lula, nciphisa umgama phakathi kwebhentshi kunye neenyawo zakho ngexesha lokuqala kwentshukumo.

Yenze nzima

Ukwenza idolo libe nzima ngakumbi, cinga ukusebenzisa ibhentshi lokwehla. Oku kubeka umzimba wakho kwi-engile kwaye kufuna ibhalansi ngakumbi kunye nokusebenza kwezihlunu zakho ezingundoqo.

Ukongeza, ukwenza oku kushukuma ngakumbi, ungawonyusa umgama ozisa ihips zakho ebhentshini.

Imisipha emsebenzini ngexesha lokuguqa ngamadolo

Idolo phezulu ngumthambo ojolise kakhulu osebenza kwimisipha yesisu. Ezi zihlunu zibandakanya:

• ii-rectus zesisu
• izibophelelo zangaphandle
• izibophelelo zangaphakathi
• isisu esinqamlezileyo

Kuba uthatha ikhontrakthi uphakamise inyonga yakho ebhentshini, ezi zihlunu zikwafumana ukuzilolonga.

Xa ubamba umphezulu webhentshi ukuze uzinze, uya kuziva iingalo zakho, isifuba, kunye nomqolo ongaphezulu uqina. Nangona kunjalo, ezi zihlunu zisebenza njengezinto ezizinzisayo. Ayizizo izihlunu eziphambili emsebenzini ngexesha ledolo phezulu.

Amanyathelo okhuseleko

Kuba idolo phezulu lifuna ukuba ulale uthe tyaba emqolo, abafazi abakhulelweyo kufuneka bakuphephe ukwenza lo msebenzi. Ukongeza, ukuba unayo nayiphi na imiba yentamo okanye iintlungu ezisezantsi, zama umthambo owahlukileyo okanye ubuze umqeqeshi okanye ugqirha wezonyango ukuba akuncede ngokuhamba.

Ukuba uziva iintlungu ngexesha lomsebenzi, yeka lento uyenzayo, kwaye uphonononge amanyathelo. Ngenxa yokuma komzimba wakho, ukuzibukela usenza idolo kufutshane nokungenakwenzeka. Ukuqinisekisa ukuba ifom yakho ichanekile, cinga ngokucela uncedo kumqeqeshi.

Olunye uhlobo lokuzilolonga emadolweni phezulu

Njengolunye uqeqesho oluninzi, idolo liyaziwa ngamagama ahlukeneyo. Ukuhamba okufana nedolo phezulu- kwaye kusebenze izihlunu ezifanayo- kubandakanya:

• ukubuyela umva kwisitulo
• Ukungena emlenzeni

Ukuba awukakulungeli ukuguqa ngamadolo, okanye ujonge ezinye iindlela zokomeleza isiseko sakho, nantsi eminye imithambo ejolise ngqo kwimisipha yakho esiswini:

• Ukubuyisela umva crunches
• crunches zebhayisekile
• iiplanga
• ukukhaba kwamabhabhathane

Yise kude

Ukomeleza kunye nokugcina isiseko esisempilweni sisitshixo ekuphuculeni ukusebenza kweembaleki, ukwenza imisebenzi yemihla ngemihla, kunye nokuhlala ungenzakalanga.

Ukuphakama kwamadolo kunceda ukomeleza izihlunu zesisu, eziyinxalenye yentloko yakho. Unokwenza idolo ngalinye, ulongeze kwiseshoni yoqeqesho lokumelana, okanye ulifake kulungelelwaniso oluphambili lomsebenzi.