Ngaphandle kokungabaza, ziningi izindlela zokuqeqesha ongazenza ngokunethezeka ekhaya. Ngalesi sizathu, isikhathi ngasinye sithanda ukwenza inhlanganisela yazo zonke izinketho ezahlukene esinazo. Ngokufika kwesimiso ezimpilweni zethu, asikho njalo isikhathi sokuya ejimini. Ngakho, lokhu i-gap routine Kuyoba kuhle kakhulu ukwenza kusebenze umzimba wakho.
Nakuba kuyiqiniso ukuthi wonke uzokhuthazeka, izinqe, isisu nemilenze kuzohlupheka kakhulu. Ungakwazi ukulungisa izimpinda kanye nochungechunge ngokwezidingo zakho. Kungakho sihlala seluleka ngokuthi siqale kancane kancane bese sikhula. Kuyindlela ephelele yokuqinisekisa ukuthi ugqozi luhlala lukhona nokuthi awukhathali ekushintsheni kokuqala.
Umkhuba we-GAP ngamapulangwe
Nakuba kuhlale kuwukuzivocavoca esikuphindayo ezinkambisweni eziningi, kungenxa yokuthi sikudinga ngempela ukuze kusebenze imizimba yethu. Ngakho, akukho okufana nokukhetha amanye amapuleti lapho uzoncika khona emahlombe akho, kodwa usuyazi ukuthi amandla ahamba engxenyeni yesisu. Kuzoba khona lapho kufanele ugxile futhi unkontileka yendawo. Ngesikhathi esifanayo, uzoncika emabhola ezinyawo zakho futhi ugcine ukuma okuqondile, ngaphandle kokuphoqa umgogodla ophansi. Qala ukubamba imizuzwana embalwa futhi kancane kancane uzokwandisa isikhathi.
Ibhuloho emahlombe
Kungenye yezivivinyo ezingenziwa kokubili ohlelweni lwe-GAP kanye nasezifundweni ze-pilates. Kumayelana nokulala ngomhlane uncike ematheni ezinyawo zakho. Kancane kancane sizolayisha umzimba, kodwa hhayi endaweni ethile, kodwa ngokuvula umgogodla ngamunye. Kufanele siphinde sifinyeze indawo yesisu uma sikhuphuka futhi siphumule lapho sehla. Umzimba uzohlala usekelwe emahlombe njalo lapho ukhuphuka. Khumbula ukuthi kulokhu, ngaphezu kokuzivocavoca ngokwakho, kubalulekile ukuthatha umoya wakho.
Amaphaphu ebhande
Endaweni yomlenze, kanye nezinqe, amaphaphu angaba enye indlela enhle. Nakuba kulesi simo, sizobanikeza i-twist, ngoba sibanzima nge-band elastic. Kufanele ubeke lesi sesekeli engxenyeni engezansi yemilenze, ngaphansi kwamadolo. Uma usulungile, kuzodingeka usakaze imilenze yakho eceleni, ukwazi ukugoba umlenze owodwa bese welula omunye uze wenze igxathu ngokwalo. Kubiza kancane ngenxa yokucinana kwebhendi, kodwa yilokho okubalulekile ukwenza amandla engeziwe nokuphina imilenze yethu.
khahlela emuva
Uma senza umkhuba we-GAP noma sihambele ikilasi kulo mkhakha, kunesinye isivivinyo okungafanele sishiywe eceleni. Konke kumayelana nokukhahlela emuva. Ukuyithola, kufanele sigibele ngamane, siguqe ngamadolo futhi sisekele izintende zezandla phansi. Bese, selula umlenze owodwa emuva kodwa sigobe idolo. Uma sesikuleso simo, sizozama ukuphakamisa unyawo futhi sivume ingxenye ye-gluteal. Kubonakala kulula, kodwa kuyiqiniso ukuthi ngemva kokuphindaphinda okuningana iqala ukubiza kancane.
i-squat ye-isometric
Uma sikhuluma ngezindleko, lapha sinesinye sezivivinyo ezingibize kakhulu mathupha. Lesi yi-squat ye-isometric ezophinda isebenze futhi ithonise imilenze, ngenkathi kuqinisa amadolo, kusebenze umnyombo nokuthuthukisa ibhalansi. Konke lokhu, uncike odongeni umhlane, ugoqe amadolo sengathi uzohlala phansi ubambelele imizuzwana embalwa. Amathanga akho kufanele ahambisane nomhlabathi futhi amadolo akho abe ku-90º! Isisindo kufanele sehliswe ematheni ezinyawo. Thatha umoya omncane futhi uphumule.