Ubunzima - njani ukuphumeza?

Inqweno enhle neyinqabileyo yinjongo yamantombazana amaninzi akulungele ukuya kumaqela amaninzi, eqala ukusebenzisa i-corsets eqinile kunye nokuphela kwemisebenzi. Indlela elula kakhulu kwaye efikelelekayo yokwenza ngokukhawuleza inqeni elincinci kukusebenzisa rhoqo. Kukho izikhokelo ezininzi ongayisebenzisa kwiholo nasekhaya.

Indlela yokufezekisa umlenze onqabileyo?

Ukuze ufumane umphumo oyifunayo, umthwalo oyintloko kufuneka ufunyenwe ngama-oblique muscle we- press . Kungcono ukudibanisa amandla kunye ne-cardio. Umphumo omuhle uqeqesho lweesetyhula, olubandakanya ukuqhubela umzenzelo othile kwisangqa. Khetha izinto ezintathu okanye ezine kwaye uzisebenze ngokukhawuleza umzuzu, uthathe ikhefu, kodwa ungapheli imizuzwana engama-30.

Ukuzivocavoca kwinqeni elincinci ekhaya:

  1. "Isiqeshana . " IP - hlala emhlane wakho, ngelixa uphakamisa iingalo kunye nemilenze yakho, ukwenzela ukuba babe ngecala elifanelekileyo ukusuka kumgangatho, bekrazula intloko kunye namahlombe ukusuka kumgangatho. Umsebenzi - zibeka iingalo kunye nemilenze yakho ngaphandle, ufike kwi-angle degree.
  2. Iplank ngomlenze ophakanyisiweyo . Ngomzimba, lo mzobo onqabileyo unqabileyo. I-IP - ime kwi-bar, ugxininisa kwi-forearm. Kunconywa ukuba uqine izandla ukuze ukhiye. Umsebenzi ukuphakamisa umlenze omnye phezulu, uze uyinciphise. Kodwa ungayifaki phantsi, kodwa usibeke kwicala. Buyela kwisikhundla sokuqala uze uphinde unye ngaphesheya.
  3. Ujika ngekotoni . I-IP - ekubeni phantsi, welula imilenze yakho phambi kwakho, iisokisi kufuneka zolulelwe kuwe. Hamba kwakhona ukuze kube malunga nama-45 degrees phakathi komzimba kunye nomgangatho. Yandisa izandla zakho emacaleni. Umsebenzi - vula ityala kwicala elinye, ujoyine izandla, wenze ukotoni. Emva koko uphinde ulandele enye enye.
  4. Ujika kwi-slope . I-IP - emi ngokuthe tye, fumana izandla zakho emva kwentloko yakho. Hlabela phambili ukufezekisa ukufana nomgangatho, ukugcina umqolo wakho kwindawo echanekileyo. Umsebenzi ukuguqula ityala kuqala ngenye indlela, kwaye ke, ubambe isibini uze uphendule kwelinye icala.