Inye yokuGqibelela ngokugqibeleleyo: Akukho siXhobo soQinisekiso lwaMva soKomeleza

Umxholo

• ICactus
• Ukuqubha
• Inkwenkwezi
• Uphengululo lwe

Le ntshukumo yichiza ledesiksi yakho yemihla ngemihla.

"Ngokuvula isifuba, ukwandisa umqolo, kunye nokomeleza izihlunu ezingasentla, silwa yonke imilenze yangaphambili uninzi lwethu oluyenza imini yonke," utshilo u-Elaine Hayes, umseki we-MNT Studio eSan Fransisco kunye ne-maestro kwimithambo encedayo. ulungelelanisa umqolo. "Amahlombe ethu ahlala emva, intloko yethu ihleli phezu komqolo wethu-ngokuchasene nokuhamba phambili-kwaye asinakukwazi ukuba neentlungu zentamo, ihlombe kunye nomqolo."

Uya kuhamba ujonge ubuso emethini ukwenza le cactus-yokuqubha-i-starfish trio yomqolo womelele, ibizwa ngegama lendawo nganye yengalo oyicingela i-reps yakho. Ngaba ezi zinto uzenza yonke imihla ukuze uqinise ezo zihlunu ziphambili — ii-extensors, i-rhomboids, i-lats, kunye ne-serratus-ezinceda ukuphucula indlela omile ngayo. (Zama ezi ndlela zokuziqhelanisa noKayla Istines.)

Ngalo lonke ixesha lokuhamba, gcina ezi ngcebiso zefom engqondweni:

• Gcina i-pubic bone ibambelele kwi-mat ukuze ungagxininisi umqolo wakho ophantsi.
• Kuwo wonke umthambo, qiniseka ukuba uphefumla kamnandi- ungaze ubambe umphefumlo wakho kwaye uhlala uvumela ukuhamba komoya.
• Slayida amagxa akho ezantsi emqolo, kwaye ulahle isilevu ukugcina umva wentamo yakho umde. Cinga ngokuphakamisa esifubeni sakho hayi entlokweni yakho. (Izinto ezihambelanayo: Iintsomi zokuma eziya kutshintsha indlela ocinga ngayo ngomzimba wakho)

Ingaba isebenza kanjani: Yenza iseti nganye yokuhamba ngezantsi yonke imihla.

ICactus

A. Lala ngobuso phantsi kwi-mat, imilenze yoluliwe kunye nobubanzi be-hip ngaphandle. Iinzwane ezikhombayo ngoko umphezulu weenyawo uphantsi, kwaye i-pubic bone icinezela kwi-mat. Yandisa iingqiniba ukuze iingalo zikwindawo yecactus ukuya emacaleni. ukundanda ukusuka emgangathweni, ukuqala.

B. Tsala inhale ukuze uphakamise isifuba malunga nee-intshi ezi-6 ukusuka phantsi, entloko nasentanyeni ubude.

C. Khupha umoya ukuthoba ukubuyela ukuqalisa.

Yenza i-5 ukuya kwi-10 reps.

Ukuqubha

A. Lala ujonge phantsi emethini phantsi, wolule imilenze kunye nobubanzi benyonga ngaphandle. Khomba iinzwane zeentloko zeenyawo zisemgangathweni, kwaye ithambo le-pubic licinezela emethini. Yandisa iingalo ezinde phambi kobuso, wenze imilo Y kunye neentende ezijonge kuyo.

B. Phakamisa iingalo, isifuba kunye nemilenze, emva koko uphakamise izandla kunye nonyawo oluchaseneyo ngokungathi uyaqubha.

Phinda imizuzwana engama-30 ukuya kumzuzu omnye.

Inkwenkwezi

A. Lala ujonge phantsi emethini phantsi, wolule imilenze kunye nobubanzi benyonga ngaphandle. Iinzwane ezikhombayo ngoko umphezulu weenyawo uphantsi, kwaye i-pubic bone icinezela kwi-mat. Yandisa iingalo ezinde phambi kobuso, wenze imilo Y kunye neentende ezijonge kuyo.

B. Phakamisa iingalo, isifuba kunye nemilenze, emva koko ukuphefumlela ukwandisa iingalo ukuya emacaleni ngendlela ye-T, kwaye wandise imilenze ibe banzi.

C. Exhale ukuzisa iingalo kunye nemilenze ukubuyela ukuqala ngaphandle kokuthoba izandla, iinyawo, okanye isifuba phantsi.

Yenza i-5 ukuya kwi-10 reps.

Uphengululo lwe