Njengoba isisho sisho, ukuqeqeshwa kwesifuba semfundamakhwela, ukuqeqeshwa emuva komakadebona, lokhu akukhona nje ukuthi ingemuva linzima ukuzijwayeza, kodwa futhi ngoba ijubane lokuthuthukisa emuva lihamba kancane, futhi abantu abaningi abakwazi ukubona umphumela ngesikhathi esifushane kulula ukuwenza. Yeka.Kuyiqiniso ukuthi ejimini kungcono, uma kusekhaya, musa master indlela, nje ufuna ukuzilolonga emuva, kuba nzima ngempela.Kodwa akwenzeki.Bazi kahle izindlela ezilandelayo, namathela kuzo, futhi ngokudla okunempilo, uzobona imiphumela ngokushesha.
Indlela yokuqala: ama-push-ups endaweni yokuguqa
Ama-push-ups aguqa ayindlela enhle yokuzijwayeza ukubuyela emuva ekhaya ngezandla zakho.Uma kuziwa ekuguqeni ama-push-ups, abafana abaningi bangase baxoshe, bacabange ukuthi kulula kakhulu, ukwenza kunzima ukukwenza, noma kunjalo, nakuba ukuguqa kwe-push-ups kulula ukukwenza, ngokuzivocavoca emuva nokwelula. , kunokusunduza okuvamile noma umphumela onzima wokusunduza nakho muhle.Ngakho ungakuthathi kancane.Ama-push-ups aguqa abuye alungele amantombazane afuna ukuzivocavoca umhlane, njengoba akunzima ukwenza njengokuphusha okujwayelekile.
Indlela yesibili: supine isiqeshana emuva
Zilolonge ekhaya ngezandla zakho, noma zama isiqeshana se-supine.Futhi kuyisenzo esilula kakhulu.Embhedeni omncane oqinile, noma ukusabalala kwe-yoga MATS phansi kungaba, endaweni ephansi, sebenzisa imilenze enjengama-sit-ups, qu, izinyawo phansi, bese kuba umzimba obamba izingalo, ingalo inganamathela phansi. , ingalo iphakame, futhi umhlabathi umile, uzama ukuphakamisa umzimba ongaphezulu phansi, ugcizelele imizuzwana embalwa, ukwenze futhi ngokuzayo, lokhu kunyakaza ikakhulukazi ukuzivocavoca ngemuva, Kusiza ukwengeza ububanzi ngemuva.
Indlela 3: Ukudonsa phezulu
Ekhuluma ngokuqeqeshwa kwasekhaya kwamahhala, ungasebenzisa futhi ukudonsa, lokhu ukunyakaza okunzima, abafana bangase bangakwazi ukwenza okuningi, amantombazane amancane angakwazi ukukwenza.Kodwa kuwukuzivocavoca okuhle ngemuva.Uma unemishini yokuzivocavoca endaweni, yenze emigoqweni yezinkawu, uma kungenjalo, yenze emnyango wendlu yakho.
Isikhathi sokuthumela: Oct-07-2022