Uhlala njani kwi-cross strand?

Hlala kwiwele - iphupha lamantombazana amaninzi. Emva koko, le nkohliso yokuzivocavoca ayibonakali nje emhle, kodwa iyanceda kakhulu kwimpilo. Ukuqwalasela umbuzo wendlela yokuhlala kwi-twine ejikelezayo, kubalulekile ukuqaphela ukuba ukwelula rhoqo kuphucula ukujikeleza kwegazi kwiphondo ye-pelvic, kwaye kwenza ukuba iigaments i-elastic.

Uhlala njani kwi-twine?

Unokwelula i-cross twine ngokuzimela ekhaya. Nangona kunjalo, ixesha lokufikelela kwisiphumo esifanelekileyo ngasinye siya kuba ngabanye. Konke kuxhomekeke kwindlela yobomi, indlela osebenza ngayo umntu kunye nendlela esondla ngayo. Ukuba akukho zincinci zezokwelapha, kwanabo sele sele bangaphezulu kwama-40. Nangona lo msebenzi unzima kunzima, kunokwenzeka ukuba imigaqo ethile ilandelwa.

Ukuba usengumqali kwizemidlalo, ngoko phambi kokuba uqale ukuzilolonga okuphambili, kuyafaneleka ukubeka ingqalelo kwiingongoma ezibalulekileyo njengento eyenziwa ngumzimba kunye nokutya. Ukuba uhola indlela yokuphila engasebenzi, kwaye imenyu yemihla ngemihla ayinayo imveliso ewusizo kakhulu, ngoko akufanelekile ukuzama ukuhlala kwiwele ngeveki, njengoko oku kuya kubangela ukulimala kuphela.

Qalisa usuku lwakho ngemisebenzi yokusa, kwaye, ukuba kunokwenzeka, ukugijima. Kwakhona, ukwenza i-twine, kufuneka ube nemisipha emva kunye ne-press, ngoko ke amaxesha ama-2-3 ngeveki kufuneka uyenze ukuziqinisa.

Into ebaluleke kakhulu isondlo esifanelekileyo. Nsuku zonke umzimba wethu ufuna ukufumana izinto ezinjengevithamini, amaminerali, iiprotheni, amafutha, i-carbohydrate, i-fiber kunye namanzi. Ngomhla, kufuneka uphuze ubuncinane ii-2 ilitha zamanzi ahlambulukileyo (iifuni, i-juices, i-compotes kunye nokunye okunjalo-oku kulukhuni, kungekhona amanzi), kuquka i-porridge, izithelo, imifuno, ubisi kunye neentlanzi zasemanzini ekudleni kwakho. Ukutya okunempilo kuya kunceda ukwenza imisipha ibe yinyuka, eyanceda ukukhawuleza ukufezekisa umphumo oyifunayo.

Indlela yokwelula kwaye ngokukhawuleza uhlale kwi-cross strand?

Ukuba zonke iinkcazo zangaphambilini zenziwa rhoqo, okanye ukuba sele usenza imidlalo okanye nje uhola impilo ephilileyo kwaye esebenzayo, ngoko unako ukuhlala kwisihlwele esiphambanweni ngexesha elincinci kwaye unako ukulimala ngexesha lokulula kuncinci.

Ngoko, okokuqala kufuneka usebenze kakuhle. Ukufudumala umzimba ufikeleleke kwiinyawo ezifanelekileyo okanye intambo yokuqaqa. Emva koko kufuneka uthinte iminwe yezinzwane zakho ngeminwe yakho, ngelixa ungaqhubeki ngamadolo uze ugcine umqolo wakho ngqo. Emva kwalolu hlobo olufudumele kufuneka wenze oku kulandelayo:

1. Ukuxhamla, ukuxhomekeka entendeni yesandla sakho. Ekuqaleni, lo msebenzi ungabonakala lukhuni kwaye unganakwenzeka kubantu abanokuguquguquka okuncinci. Nangona kunjalo, musa ukuphelelwa lithemba, kodwa qhubeka ufikelela kwinjongo yakho. Umqolo kufuneka ukhululeke kwaye ugcinwe ngokukhawuleza, ukuphefumula makube sikhululekile, kwaye i-pelvis ifanele ifakwe phezulu. Kule ndawo, hlala imizuzwana engama-30-60. Emva kokuba ufunde indlela yokwenza lo msebenzi, udweba entendeni yesandla sakho, kufuneka uzame ukwenza umthamo onenkxaso kwi-forearm.
2. Iphose ye stupa. Kulo msebenzi, kufuneka usasaze iinyawo uze ulula izandla zakho. Kule ndawo, hlala phantsi, usasazeka ngokusasaza amaqatha namadolo, i-pelvis kunye ne-coccyx ngokukhawuleza idonsa phambili. Ukuphefumula ngokukhululekileyo kwaye uhlale kwi-pos for 30 seconds.
3. I-Push-ups. Yandisa imilenze yakho kunye nokwenza i-push-ups ngelixa uvula, ugoba iingalo zakho ezinqeni zakho kwaye uvumele isifuba sakho siwele phantsi, ngoxa uthabatha i-pelvis phezulu. Kwi-exhalation ubuyele kwindawo yokuqala. Yenza i-10-15 i-push-ups.
4. Ukulungiselela iwele. Imisundu isasazeka ngakumbi, umzimba uphakamise ukujikeleza. Xa ungenelela ukuguqa ngamadolo, ungagxeki kwi-exhalation. Ukuba kunokwenzeka, ungaxhomeki entendeni yesandla sakho, kodwa kwiimphambili zakho. Bamba kule ndawo iminyaka engama-30.
5. Phambuka iwele. Ukusabalalisa ngokupheleleyo imilenze, ukunciphisa i-crotch ukuya kumgangatho, iisokisi ziphakanyisela phezulu, zolule ngasemva. Gcina kule ndawo malunga nemizuzwana engama-30-60, kwaye ukuba kunokwenzeka kwaye ngaphezulu.