Ukuhamba Okukodwa Okuphelele: Uchungechunge Lwezinto Zokuqinisa ezingekho Emishini

-Delile

• I-Cactus
• Ukubhukuda
• I-Starfish
• Buyekeza kwe-

Lokhu mnyakazo kuyikhambi le-slouch yedeski lakho losuku lonke.

"Ngokuvula isifuba, ukwelula umgogodla, nokuqinisa imisipha yangemuva, silwa nakho konke ukuguquguquka okuya phambili iningi lethu elikwenza usuku lonke," kusho u-Elaine Hayes, umsunguli we-MNT Studio eSan Fransisco kanye ne-maestro ekuzivocavoca okusizayo. kulinganisa umgogodla. "Amahlombe ethu ahlehlela emuva emuva, ikhanda lethu lihlala ngaphezulu komgogodla wethu - ngokungafani nokuya phambili - futhi mancane amathuba okuthi sibe nezinhlungu entanyeni, ehlombe nasemhlane."

Uzohamba ubheke phansi kumata ukwenza le cactus-swimming-starfish trio yabaqinisi bangemuva, eqanjwe ngendawo ngayinye yengalo oyicabangayo kubathandi bakho. Yenza lokhu nsuku zonke ukuze uqinise leyo misipha eyinhloko — ama-extensors, ama-rhomboid, ama-lats, nama-serratus — okusiza ekuthuthukiseni ukuma kwakho. (Phinda uzame lezi zivivinyo zokuma ezivela ku-Kayla Istines.)

Kuzo zonke izingxenye ezintathu zokuhamba, gcina lawa macebiso efomu engqondweni:

• Gcina ithambo le-pubic liboshelwe emethini ukuze ungacindezeli iqolo lakho elingaphansi.
• Kuwo wonke umsebenzi wokuzivivinya, qiniseka ukuthi uphefumula kahle— ungalokothi ubambe umoya wakho futhi uhlale uvumela ukugeleza komoya.
• Slayida amahlombe akho phansi komhlane, bese uphonsa isilevu sakho ukuze ugcine ngemuva kwentamo yakho ubude. Cabanga ukuphakamisa kusuka esifubeni sakho hhayi ekhanda lakho. (Okuhlobene: Izinganekwane Zokuma Ezizoshintsha Indlela Ocabanga Ngayo Ngomzimba Wakho)

Isebenza kanjani: Yenza isethi eyodwa yokuhamba ngakunye ngezansi kosuku ngalunye.

I-Cactus

A. Lala ubheke phansi kumata phansi, imilenze yelule futhi ihlukanise ngobubanzi benyonga. Khomba izinzwane ngakho iziqongo zezinyawo ziphansi, futhi ithambo le-pubic licindezela emethini. Khulisa izindololwane ukuze izingalo zibe sesimweni se-cactus ziphumele emaceleni. Ukuzulazula nje phansi, ukuqala.

B. Hofuza ukuze uphakamise isifuba cishe amayintshi angu-6 ukusuka phansi, ikhanda nentamo ubude.

C. Exhale ukuze wehlise ukuze ubuyele ukuze uqale.

Yenza ama-5 kuya ku-10 abuyele emuva.

Ukubhukuda

A. Lala ubheke phansi kumata phansi, imilenze yelule futhi ihlukanise ngobubanzi benyonga. Izinzwane ezikhombayo ukuze iziqongo zezinyawo zibe phansi, futhi ithambo le-pubic licindezela kumata. Yelula izingalo ezinde phambi kobuso, wakhe isimo se-Y izintende zibheke ngaphakathi.

B. Phakamisa izingalo, isifuba, nemilenze, bese ushintshanisa ukuphakamisa isandla nezinyawo okuphambene sengathi ubhukuda.

Phinda imizuzwana engu-30 ukuya kuminithi elingu-1.

I-Starfish

A. Lala ubheke phansi emethini phansi, welule imilenze ubanzi okhalweni. Izinzwane ezikhombayo ukuze iziqongo zezinyawo zibe phansi, futhi ithambo le-pubic licindezela kumata. Yelula izingalo ezinde phambi kobuso, wakhe isimo se-Y izintende zibheke ngaphakathi.

B. Phakamisa izingalo, isifuba, nemilenze, bese uhogela ukwelula izingalo ezinhlangothini ngo-T, bese welula imilenze ububanzi.

C. Exhale ukuze ulethe izingalo nemilenze ukuze ubuyele ukuze uqale ngaphandle kokwehlisa izandla, izinyawo, noma isifuba phansi.

Yenza ama-5 kuya ku-10 abuyele emuva.

Buyekeza kwe-