Bodyflex yesisu

I-Bodyflex yindlela efanelekileyo yokuphefumula, okukuvumela ukuba uchaphazeleke ngokufanelekileyo iifowuni. Kusebenza kakuhle kwabo bangakhange babandakanyeke kwimidlalo, kodwa umphumo wabadlali bexesha elidlulileyo-sele sele batshintshe imetabolism. Inkqubo ithandwa ngokukhethekileyo phakathi koomama abancinci kunye nabantu abangenako ukwenza umzimba omzimba.

Iintlanu zeNyathelo

Ukuze uzalisekise ngokufanelekileyo ukuxakeka, kufuneka uqale kuqala kuyo yonke into eyintloko - ukuphefumla, okuqulethwe ngamanyathelo amahlanu:

1. Kancinci, ngokukhawuleza uhamba ngokukhawuleza, uphumelele emlonyeni wonke umoya ukusuka kumaphaphu. Izindebe ngexesha elifanayo kufuneka zifakwe kwi-tube.
2. Thatha ukuphefumula okukhawulezayo.
3. Ngokuzibamba ngesilathisi, shenxisa lonke umoya ngomlomo wakho ngamandla, uvelise isandi esinjenge "groin".
4. Gcina umoya wakho, udwebe ngamandla esiswini sakho. Zibalele ukuya kwi-10 ngezinga elilinganayo.
5. Hlaziya, uyeka ukutshiza esiswini sakho kwaye uphazamise.

Ukuba awukwazi ukufumana isisu sakho, kuthetha ukuba awuphefumli kakuhle. Njengoko ufanele ufunde ubugcisa kwaye uqeqeshe uze ufike.

I-Bodyflex: izivivinyo zesisu kunye namacala

I-Bodyflex yesisu, amacala kunye nomlenze yindlela efanelekileyo yokuzisa umzimba wakho, uchithe imizuzu eyi-15 ngosuku. Kubalulekile ukuqhuba rhoqo, ngaphandle koko akukho mphumo. Ezi zilandelayo zenza uncedo lwe-bodyflex ukucoca isisu ngexesha elifutshane kunokwenzeka:

1. Ukuzivocavoca ukululaza amacala . Thatha intloko yokuphefumula: imilenze igobile emadolweni emagxeni ububanzi, izikhwelo zixoshwa emva, iintende zincinci ngaphezu kwamadolo. Ukuphefumula. Emva koko, nciphise isandla sakho sokunxele, ubeke ibhokhwe ekhohlo lakho lokunxele uze utshintshe ubunzima bomzimba kuwo, kwaye uthathe umlenze onene ngaphandle, ngaphandle kokuba uthathe iinyawo zakho phantsi uze uthathe inzwane. Phakamisa ingalo yakho yekunene uze uyikhuphe phezulu, uvakale ukuthungulwa kweemisipha ukusuka emlonyeni ukuya okhalweni. Bala ukuya ku-8, ubuyele kwindawo yokuqala. Phinda amaxesha amathathu kwicala ngalinye.
2. Bodyflex isisu esisisigxina . Ukuqala kokuqala oku kulandelayo: ukulala emhlane wakho, pha kamisa imilenze ukwenzela ukuba amadolo akho aguqulwe, kunye neenyawo zakho zithinte umgangatho. Thabatha izandla zakho phezulu. Yenza umsebenzi wokuphefumula ngaphandle kokuphakamisa intloko yakho ukusuka phantsi. Emva koko wandisa izandla zakho ngokukhawuleza, uchithe amahlombe uze uthumele intloko yakho. Kubalulekile ukusiqhekeza ngaphandle komgangatho kangangoko kunokwenzeka. Emva koko ucocele phantsi phantsi - i-vertebra emva kwe-vertebra ukusuka kwintlavayi ukuya entloko. Xa unciphisa intloko yakho, vuka kwakhona ngokukhawuleza. Kule meko, vala kwiingxelo ezili-10. Phinda usebenze kathathu.
3. Ukuzivocavoca (isenzo esiqakathekileyo siyi-bodyflex ngokuchasene nesisu esiswini). Ukulala emanzini ngemilenze eqondileyo, faka izandla zakho phantsi kweentonga zakho ngeentende zakho. Awukwazi ukunqumla intloko kwaye uhlehlise emzantsi. Ukuphefumula. Emva koko uphakamise iinyawo zombini ukuya kumgama we-8-9 ukuya kwisentimitha ukusuka phantsi. Ngenye indlela, pha kamisa imilenze, ulandele ukuhamba kweesisi, udonsa iinzwane zeenyawo zakho. Yenza nge-10 akhawunti. Phinda uphinde usebenze kathathu.
4. Ukuzivocavoca kwe-pretzel (isiphumo esiyinkimbinkimbi solu hlobo lubandakanya isambatho, isisu kunye nomqolo ophantsi). Ukuhlala phantsi, uwela emilenzeni yakho emgceni ukuze ijoke langasese liphezulu. Umlenze ongezantsi kweedolo kufuneka ugcinwe ngqo kwaye ungqine. Ngesandla sakho sobunxele, sithele kumgangatho emva kwakho, kwaye ubambelele emadolweni akho asekhohlo. Ukuphefumula. Emva koko thumela isisindo somzimba kwisandla sakho sobunxele, kwaye ilungelo liyakudonsa idolo kuwe. Kule meko, bhinqa umzimba emlanjeni ngakwesobunxele de uze ukhange emva. Bambelela ngoko, uzive uxinzelelo kwaye ulula, kwiibhili eziyi-10. Phinda kathathu kwicala ngalinye.

Ukucaca, unokusebenzisa i-videoflex bodyflex ngesisu ngesinxeba kunye no-Marina Corpan okanye omnye umfundisi.