Ngoba okubili kumnandi kakhulu ...
Ku ingxenye yokuqala Sichaza ukuthi singazivocavoca kanjani umzimba ukusebenza Ama-Quadriceps, imilenze, i-glutes nesisu ngababili. Kule ngxenye yesibili neyokugcina, sizogxila kwi ukuzelula nokunwebeka.
Ukwenza i-gymnastics njalo kukhulisa amazinga wamandla futhi kukusize uzizwe ungcono ngokombono wemizwa. Umsubathi oyingcweti ukhathala izikhathi ezi-5 kunomsubathi oyimfundamakhwela, ngoba ukuvivinya umzimba kukunikeza ukumelana, kuvimbela izinkinga zenhliziyo, kukhulula ama-endorphin futhi kusebenze ama-neurotransmitters, kukwenza ube nezimo eziguquguqukayo, kuthuthukisa ukubekezelelwa kwe-glucose, kukusiza ubukeke kangcono, kukwenza uzizwe usesimweni esihle. , iqinisa imisipha yakho, ikugcine unesisindo esilinganiselwe, yenza kube lula ukulala nempilo yocansi phakathi kokunye...Ukuzivocavoca kubalulekile noma ungenaye umlingani wakho, ngoba ekugcineni kuyasisiza. guga usesimweni esihle, ujabulile, uyaguquguquka, uyamelana futhi une- impilo yocansi esebenzayo nomlingani wethu.
- Ukuhlala kanye nokunwebeka
Hlalani phansi laba bobabili, omunye ngemuva komunye, bakhe isitimela. Owokuqala usekela izinqe esiteji sozakwethu. Ukuthi uzophakamisa imilenze yakho ngokugingqa umgogodla wakho kusuka ethanjeni lomsila kuye ekhanda. Khuphuka uye phansi ngokunensa ngangokunokwenzeka. Khonamanjalo, enye yelula imilenze ibheke phambili ngamathiphu ezinyawo phezulu, isonge isiqu bese ilahla izingalo nekhanda, ukwelula wonke ngemuva komzimba nentamo.
- Ukuzivocavoca okwelula
Phansi, eyokuqala itholakala emathanjeni ahlezi, enemilenze egobile, amathe onyawo asekelwayo nekholomu ye-vertebral nekhanda ku-axis ebheke phansi phansi. Esesibili, silele phansi imilenze igobile futhi izingalo zibekwe ezinhlangothini zekhanda. Ulule ngokuqinile izingalo zakhe futhi aqiniseke ukuthi azivuki phansi. Ngasikhathi sinye, lowo olele phansi kumele aphakamise imilenze, ayilethe ngasekhaleni ukuqedela ukwelulwa komzimba wonke.
- Ukuxegisa imilenze
Ngenkathi eyodwa ilele phansi, enye imi noma iguqe ngamadolo, ithathe unyawo olulodwa phakathi kwezandla zayo iphakamise umlenze wayo ufike kuma-degree angama-45. Ngezandla zombili, gcoba unyawo lomlingani esithendeni nasezinzwaneni kuze kufinyelele lapho umkhawulo we-flexion ufinyelelwa khona. Lapho kubanjelwa khona imizuzwana embalwa ukukhulula ngokushintshanisa unyawo nhlangothi zombili. Shintsha imilenze bese ushintsha izindima nomlingani wakho.
