Iisondo lesisu, ehlanganisa indawo encane, kulula ukuyithwala.Kuyafana nesigayo somuthi esasisetshenziswa emandulo.Kukhona isondo phakathi elijika ngokukhululeka, eduze kwezibambo ezimbili, ukulibamba okulula ukulisekela.Manje isiwucezu lwempahla encane yokuhlukunyezwa kwesisu evame ukukhethwa abantu abanempilo enhle.
Iisondo lesisuingaphezulu kwethuluzi lokuzivocavoca lesisu.Ingathuthukisa kahle i-rectus abdominals, i-oblique abdominals, i-erector spinal, namanye amaqembu emisipha eyinhloko.Kodwa akukhona nje ngokukhethekile okhalweni nasesiswini.Kungase futhi kuhlanganiswe ukuqeqeshwa komzimba wonke.Futhi ukhuthaze i-pectoralis enkulu, i-latissimus dorsi, namanye amaqembu emisipha engemuva.Ingakwazi ngisho nokuqeqesha imisipha yezitho ezingezansi njengezinqe nemilenze.
Kubantu abaningi, ukusetshenziswaisondo lesisusebenzisa imisipha yesisu izovela ubuhlungu obuphansi emuva kanye nokungahambi kahle kwe-lumbar.Lokhu ngokuvamile kungenxa yokuthi iphuzu lamandla alilungile futhi imisipha yesisu ayinamandla ngokwanele.Ukuvuselela isisu ngokusebenzisaisondo lesisukudinga ibhalansi eqinile.Uma uzulazula ngakwesobunxele nangakwesokudla ngesikhathi sokuzivocavoca, ama-oblique esisu azokusiza futhi adlale indima yokuzinza nokulinganisa.Ngandlela-thile, uzosebenzisa ama-obliques esiswini.Futhi inekhono elinamandla kakhulu lokukhula ngokuzungeza, kulula ukwenza ukhalo lube banzi.Ngakho-ke, kubalulekile ukwazi ukuthi ungayisebenzisa kanjani kahleisondo lesisu!
Kunamathiphu amathathu wabaqalayo.
1. vele uqale ukusebenzisa igama ukuguqa, kungaba lula kakhudlwana ukukhiya ukujoyina.
2. engeza iphedi elinokungqubuzana okwengeziwe ukuze unciphise ubungozi.
3. Phambili isiqalo sokuhlangana kwendololwane singagoba kancane, futhi sinwebe kancane i-engeli ngemuva.
Ngakho yikuphi ukuma okungabhekiselwa kukho?Okuhlanu okulandelayoisondo lesisuizindlela zokuqeqesha zingasetshenziswa.
Eguqaisondo lesisu
▼ Okubalulekile kokunyakaza:
Ukuguqa, izandla zombili zibambe isibamboisondo lesisu.Bese ucindezela iisondo lesisuukwelulela phambili.Bese uyibuyisele endaweni bese uphinda umsebenzi.Qaphela ukuthi ukululama akuqhutshwa ukuma kwezinqulu.
▼Izingxenye zokuqeqesha: shukumisa isisu.
isondo lesisuI-Wall Pose
▼ Okubalulekile kokunyakaza:
Bhekana nodonga.Bamba iisondo lesisuezandleni zombili ayiphushele emuva naphambili enyusa udonga.Nweba umzimba ufike emkhawulweni bese uhlehlisa, phinda.
▼Izingxenye zokuqeqesha: imisipha yangemuva nesifuba.
isondo lesisuImile
▼ Okubalulekile kokunyakaza:
Beka i-isondo lesisu phambi kwezinyawo zakho, izinyawo zakho zithe ukuvuleka kunobubanzi behlombe ngokuhlukana.Phusha isondo liye phambili ngokulibamba ngokuqinile kuzo zombili izandla kuze kube yilapho umzimba wakho uvundlile phansi.Bese uhoxisa, kubalulekile ukuqinisa umgogodla kuyo yonke inqubo futhi uphinde.
▼Izingxenye zokuqeqesha: okhalweni nesisu, amahlombe, izingalo.
isondo lesisuizimfanzi isitayela
▼ Okubalulekile kokunyakaza:
Isimo sokusekela flat, hook theisondo lesisuphatha ngezinyawo zombili.Letha iisondo lesisueduze kakhulu kwesisu nge-V-contraction.Bese ubuyisela futhi uphinde ukusebenza.
▼Izingxenye zokuqeqesha: imisipha yesisu.
isondo lesisuisitayela sokuqamba amanga
▼ Okubalulekile kokunyakaza:
Lala phansi.Hook izinyawo zakho phezuisondo lesisuphatha futhi ugobe isondo ngemilenze yakho.Bese ubuyisela futhi uphinde ukusebenza.
▼Izingxenye zokuqeqesha: imisipha yesisu.
Isikhathi sokuthumela: Oct-26-2022