Ngokuqhelekileyo sikhoxisa umthwalo kwimisipha yangemuva, kuphela ngenxa yesizathu esilulayo sokuba singaboni umqolo wethu ekubonakalisweni kwesibuko. Kwaye ukuqeqeshwa kwemisipha yangasemva ayizuzisi nje kuphela kwinqanaba lokujonga, kodwa nakwimpilo yethu. Ukuba umqolo wakho awunelisekile ngokwaneleyo, ukuphazamiseka kwemigulane akuyi kuthatha ixesha elide ukulinda, kuba kuphela oqinileyo kwaye waqeqesha imisipha ephezulu emininzi iyakwazi ukwabelana ngomthwalo wemihla ngemihla.
Ukuzivocavoca
- Okokuqala, kubaluleke kakhulu, ngakumbi ukuqeqesha imisipha yabasetyhini, indlela yokufudumala. Ukwenza oku, sebenzisa i-10 - 15 ngomzuzu wokufudumala kwi-cardio.
- Siqala ngokuzivocavoca kwi-gravron simulator, oko kukuthi, ukudonsa. Sibamba i-hilt ngobunzulu obukhulu, siwaguqe ngamadolo, simise. Kwi-exhalation sinyuka ngaphantsi kwezinga lezixhobo. Unokwenza kwakhona ukuqinisa ngokubambelela, ukufaka izibilini zakho ngaphakathi. Senza iiseti ze-3-4 zezihlandlo ezi-15.
- Ukudonsa kwebhokisi eliphezulu ukuya esifubeni - hlala kwindawo yokuma, i-rollers ikulungele ukuguqa amadolo, uthathe intambo ebanzi kwisibambo. Xa siphumelela umoya, senze izibhambathiso zethu kwicala kwaye sitshise i-hilt kwisifuba. Unokuzama ukukhetha oko, xa izandla zingezantsi phambi kwakho, kodwa ngentloko, kumagxa ehlombe. Senza iiseti ze-3-4 zezihlandlo ezi-15.
- Ingxube yebhloko ephantsi ukuya esifubeni yindlela esilandelayo evela kwiprogram yokuqeqesha imisipha. Sihlala phantsi kwibhentshi, sibeke iinyawo zethu kwizinto ezixhasayo, silula imilenze emadolweni ukuze bahlale bephelile, umqolo uphelile. Ekuphumeni komzimba, qinisa isibambo kwisitya. Unokusebenzisa ngesandla esinye, uze udibanise isibambo kwicala, udiagonally. Senza iiseti ze-3-4 zezihlandlo ezi-15.
- I-Hypperextension - silala phantsi kweso simulator ukwenzela ukuba amathambo e-pelvic anamathele kwi-stand, kwaye umzimba uxhomeke encinane. Imisongo ihlala ixhomekeke kumagqabi, iingalo zawela esifubeni. Kwi-inhalation siyahlahla, siphumelele ekuphumeni kwethu. Yenza iisethi ze-3-4 zeempendulo ezi-20.