Esikhathini esingaphezu konyaka odlule ngamangala lapho ngizijwayeza ukuqina okusebenzayo Ngithole ukuthi I-abs yengculazi. Ngangingakaze ngibe mubi ngokwenza izihlalo ezijwayelekile, inqubo ukuthi izinyawo noma amadolo akho ayakusekela futhi kufanele ugobe iqolo ngenkathi uqinisa isisu sakho, kodwa ngaleso sikhathi ngangiphethwe yizinhlungu eziqhubekayo zomhlane nezentamo. Le ndlela "yokuphila konke" ibingabuzwa ngale njongo, ngakho-ke umqeqeshi wami wangingenisa ezweni elihle kakhulu le-abs elicindezelayo ... Kepha ziyini? Zenziwa kanjani? Uma ufuna ukwazi konke lokhu nokuningi, qhubeka ufunda le ndatshana ephelele mayelana nokuthi ama-abs acindezelayo ayini.
Bayini?
Enye yezinjongo ezinzima kakhulu ukufeza lapho sidla ukudla okunomsoco futhi ngasikhathi sinye sizijwayeza ezemidlalo ukunciphisa umzimba nokuthimula imisipha yethu, ukuthola leyo "tablet yetshokholethi" edumile esiswini sethu. Okumakiwe okungaphezulu noma okuncane, lokho sekuvele kuyindaba yokunambitheka, isisu singenye yezingxenye ezinzima kakhulu ukwenza ithoni ngoba azinakho ukunyakaza usuku nosuku. Kodwa-ke, nge-hypopress abs sithole cishe indlela "yomlingo" yoku ithoni leyo ndawo yomzimba futhi ngaphandle komzamo ongaka njengoba kwenzeka ngezisu zakudala ezihlala zikhona.
Sizoqala ngokuthi lezi zinhlobo ze-abs ziyaziwa ngenxa yocwaningo lwe- udokotela uMarcel Caufriez, owayefuna ezinye izindlela kunokuma ngokwendabuko okungaholela kwezinye izinkinga zempilo ezibucayi: ukuma kabi, ukungasebenzi kahle kwezocansi, ukungasebenzi komchamo, njll. Ukufuna i-hypopressive ukunciphisa ingcindezi emigodini ye-thoracic, isisu nesisu, ngakho-ke basebenza kusendlalelo esijule kunama-crunches wendabuko.
Senza kanjani i-abs yokucindezela
Indlela yokuphefumula enhle ibalulekile ukwenza lolu hlobo lwesisu, ngoba umphumela oyifunayo walezi zivivinyo uzoncika kulokho kuphefumula. I- uphefumula Kuzoba yilokhu okulandelayo: sizokhipha wonke umoya onawo ngaphakathi kithi, sizokhama isisu sethu futhi sizohlala ngaphandle kokuphefumula imizuzwana embalwa. Okulandelayo, sizophefumula futhi futhi sizoyiphinda le ndlela kwizisu zethu zokucindezela lapho siqala isikhathi.
El ukuvivinya umzimba okulula esingakwenza:
- Ukuma, ngokuhlukaniswa okungaba ngamasentimitha ayi-15-20 phakathi konyawo nonyawo, sizoguqa ngamadolo bese sibeka izandla zethu kuwo. Siletha isilevu sethu endaweni yentamo bese sivumela sonke isisindo sethu siwele ezinyaweni. Okulandelayo, sizophefumula ngokujulile, sinciphise isisu ngangokunokwenzeka futhi sibambe umoya ongaphakathi kithi abambalwa Imizuzwana engu-10 noma engu-15 cishe. Sizophelelwa yisikhathi, futhi sizosiphinda lesi senzo amahlandla amathathu.
Uma usulawule lokhu kuvivinya umzimba kokuqala ungangeza okusha kuseshini yakho yokucindezela, ulele endaweni eqinile ... Kunzima ukukufunda ekuqaleni, kepha uma usuthole le ndlela bazokwenza kube lula kuwe ukwenza izibilini.
I-HYPO = khipha PRSIVE = Ingcindezi. Uyachaza: «… Okulandelayo, sizophefumula kakhulu, sinciphise isisu ngangokunokwenzeka futhi sizobamba umoya ngaphakathi kithi cishe imizuzwana eyi-10 noma eyi-15.» = NGCONO.