Ukuzivocavoca kwe-elasticity of thesescks kukunceda nawuphi na umdala ukuba ngumnini wokunisela umlomo, iifom e-elastic. Ukuze ufezekise oku, udinga kakhulu kakhulu - amaxesha 3-4 ngeveki ukwenza isisombululo sokwenza okulula. Kunconywa ukwenza iindlela ezi-2-3 zokuphindaphinda ezi-15-20.
- Ukusetyenziswa okusemgangathweni kokuqinisa iintsimbi ziyi-squats. Akunjalo nje abo owafundiswa esikolweni. Ukuze udale amaqabunga amahle, kufuneka uqhube ngendlela ekhethekileyo. Sukuma uqonde, iinyawo zangebubanzi bendawo, izandla kunye nomzimba. Crouch, ungaphenduli ngemizwane yemilenze, udonsa izikhwelo, njengokungathi ufuna ukuhlala esihlalweni. Ukulinganisela, phosa izandla zakho phambili. Ukuze wenze lula ukufunda ukwenza, faka isihlalo emva kwakho (kodwa ungahlali kuyo ngexesha leendlela). Kamva, usihlalo awukwazi ukusetyenziswa.
- Ukuzilolonga okufanayo ukuqinisa iintsimbi - izikwere ngebhola encinane ezandleni zabo. Ukulinganisa okunjalo kuya kuba nefuthe ekuphuhliseni imisipha, ngaphandle koko, uya kuqinisa izandla zakho ngokufanayo. Kamva, xa uzenza lula izikwere ngebhola, yenza okufanayo kwimigodla enezinkuni ezibamba njengebhola.
- Ukuzivocavoca ngamatye amahle kunye nebhola lebhola. Faka i-ballball phambi kwakho, uncike kwaye ufake izandla phezu kwayo. Ukususela kule ndawo, yenza izikwere njengesiqhelo.
- Amathanga amahle kunye nezikhwelo ezi zinto ziya kukunceda udale ezimbini. Qinisa ngokuchasene nawe kwisiqwenga seminqeni yentambo okanye ithawula kwaye udibanise, ngokukhawuleza udonsa iingqimba emva kwaye ubambe inkxaso ngenkxaso. Ngaloo ndlela, awugcini nje ukwandisa umthwalo kwimisipha yobunzima, kodwa uqinisekise kwakhona ukuba ungawa. Ngokufanelekileyo, lo msebenzi owenziwe ngamatye okujikeleza wenziwa kufuphi nodonga lwaseSweden.
- Kukhona olunye usebenziso olukhulu kumabhobho kubasetyhini abanebhola lebhola. Yima nomva wakho eludongeni, phakathi kwendlu yangasemva nodonga, faka ibhola. Squat, uzama ukugcina umgca wakho umgca, ukuze i-ballball ingagxothi. Lo msebenzi uguqa ngokugqibeleleyo emva.
- Ukuzivocavoca ukuphakamisa izibhokolo kudinga ukulinganisa. Sukuma uqonde, faka iinyawo zakho ngobubanzi bamagxa akho okanye ncinane kancinci, thabatha esinye isilumkiso ezandleni zakho uze ugcine ngqo phambi kwakho. Ngethuba u-squatting, gcina i-back back flat, ungayiphonti ngevili.
- Ukuzivocavoca ukuqinisa imisipha yamatye kunye namathanga angenziwa ngebhodi yombhobho okanye i-barbell. Ukwenza oku, yenza izikwere ezifanayo, ubeke amahlombe entanyeni yesisindo esilula: ukuphindaphinda kokugqibela kufuneka kunikwe ubunzima.
- Izibhokozo ezi-elastiki lo msebenzi awuyi kukunika ngokukhawuleza, kodwa umda wangaphakathi wethanga uya kuba mnandi kwaye ube mhle ngomsebenzi ngamnye. Yenza i-squats efanayo yeklasi, kodwa ngexesha elifanayo, sasaza imilenze yakho ngokubanzi kwaye ubeke iinyawo ezingafaniyo, kodwa kumacala. Lo msebenzi uvame ukubizwa ngokuthi "squats sumo", kuba i-pose ifana neyo ehlala kwi-sumoists. Kamva, xa izikwere ezinjalo zinikezwa lula, unokuthabatha i-dumbbells kwaye uzilungise ngaphezulu kwezinkuni.
- Ukupompa imisipha yemilenze, emva nangamathanga ngexesha elifanayo, yenza izikwere emlenzeni omnye. Umlenze wesibili uthathwa kwicala, uguqa kancane emadolweni. Kubalulekile ukuxhamla kwi-amplitude ephezulu.
Zonke ezi zinto ziqhuba kakuhle kwaye aziqinisi nje kuphela izikhwebu, kodwa nazo ziqhenqa. Ngoko unako ukufezekisa iinjongo ezintathu nje kuphela: ukupompa izibonda, ukuqinisa iminqweno kwaye uzikhusele ekukholeni kwe-cellulite. Nangona kunjalo ama-squats aphikisiwe kwiintlobo zezifo (umzekelo, nge-hemorrhoids, ukuqothula). Ukuba unempilo yengxaki engapheliyo, dibana nodokotela.