Njengoko ilizwi lihamba, uqeqesho lwesifuba se-novice, uqeqesho lwe-veteran back, oku akukona nje ukuba umva kunzima ukuziqhelanisa, kodwa nangenxa yokuba isantya sokuphucula umva siyacotha, kwaye abantu abaninzi abakwazi ukubona umphumo ngexesha elifutshane. ndiyanikezela.Kuyinyani ukuba kwindawo yokuzivocavoca kungcono, ukuba kusekhaya, ungayisebenzisi indlela, ufuna nje ukuziqhelanisa, kunzima ngokwenene.Kodwa akunakwenzeka.Lawula ezi ndlela zilandelayo, unamathele kuzo, kwaye ngokutya okunempilo, uya kubona iziphumo kungekudala.
Indlela yokuqala: ukuguqa kwi-push-ups
Ukuguqa ngamadolo yindlela elungileyo yokuziqhelanisa nomqolo wakho ekhaya ngezandla zakho.Xa kuziwa kwindawo yokuguqa i-push-ups, amakhwenkwe amaninzi anokuthi agxothwe, acinge ukuba kulula kakhulu, ukwenza kunzima ukwenza, nangona kunjalo, nangona indawo yokuguqa i-push-ups ilula ukuyenza, ngenxa yokuzivocavoca ngasemva kunye nokwelula. , kunokutyhala ngokubanzi okanye isiphumo esinzima se-push-ups nayo ilungile.Ngoko musa ukuyijongela phantsi.Iipush-ups eziguqayo nazo zilungile kumantombazana afuna ukusebenzisa umqolo wabo, njengoko akunzima ukwenza njenge-push-ups rhoqo.
Indlela yesibini: supine clip emva
Ziqhelanise nezandla zakho ekhaya, okanye uzame ikliphu ye-supine.Kukwayinto elula kakhulu.Kwibhedi enzima kancinane, okanye ukusasazeka kwe-yoga MATS emhlabeni kunokuba, kwindawo yokulala, sebenzisa imilenze efana ne-sit-ups, qu, iinyawo emhlabeni, kwaye emva koko iingalo zibamba umzimba, ingalo inokubambelela emhlabeni. , i-forearm iphakame, kunye nomhlaba othe nkqo, uzama ukuphakamisa umzimba ophezulu ukusuka emhlabeni, ugxininise imizuzwana embalwa, uphinde wenze kwakhona kwixesha elizayo, le ntshukumo ngokuyinhloko yenza umthambo ngasemva, Inceda ukongeza ububanzi kumqolo.
Indlela yesi-3: Utsalo-ups
Ukuthetha ngoqeqesho lwasekhaya lwe-freehand back, ungasebenzisa kwakhona i-pull-ups, le yintshukumo enzima, amakhwenkwe angenako ukwenza okuninzi, amantombazana amancinci angenako ukwenza.Kodwa ngumthambo omkhulu kumqolo.Ukuba unezixhobo zokuzilolonga ebumelwaneni, yenze kwimivalo yeenkawu, ukuba akunjalo, yenze kwi-doorjamb yekhaya lakho.
Ixesha lokuposa: Oct-07-2022