Kunezinhlobo eziningi zokuzivocavoca ezisiza ukuthuthukisa ukuma kwamathambo namathanga. Abaningi besifazane bakholelwa ukuthi bafaka ukuqeqeshwa kwamandla nokuvutha kwe-cardio, futhi ngenxa yesizathu esithile bayakhohlwa ngokuphelele ngemithwalo emihle. Kusukela esihlokweni ozothola ngesinye sezivivinyo eziphumelela kakhulu zomzimba ophansi - "Isitoreji." Ekuboneni kokuqala kubonakala kulula, kodwa emva kwemizuzwana engu-20-30 uzoqonda ukuthi kungani abathandi bokuzivocavoca "abakhanyisiwe" babheka ngokuthi "Isihlalo sokufa".
Uma ungenayo isikhathi sokuqeqesha okugcwele, khona-ke "uSihlalo" uyenawe kuphela. Zizwa ukhululekile ukwenza lo msebenzi kabili ngosuku ngezinqubo ezimbalwa, futhi ulungise ukudla ngokuthanda imikhiqizo ewusizo.Izinzuzo ze-"Stool"
- Ukwenza ukuvivinya umzimba akudingi isikhala esiningi noma imishini eyengeziwe. Konke okudingayo udonga. Ungakwenza hhayi kuphela ekhaya, kodwa futhi ohambweni lwebhizinisi noma eholidini.
- "Statics" kuhloswe ekuqaliseni yonke imisipha yomzimba (kokubili ezinkulu nezincane).
- Abalandeli abaningi bokuzikhandla benza lo msebenzi emva kwemithwalo yemandla enamandla. Lokhu kuzokwelula imisipha ekhathele futhi kukhululeke ekukhukhuleni.
Izinzuzo zomzimba
- "Ukugcoba" kuphumelela ekunciphiseni izitho zangaphakathi (ikakhulukazi "nezinso ezinamanzi"). Ngesikhathi sokubulawa kwayo, isitho esigulayo sithatha isimo esifanele, futhi ubuhlungu buyancipha.
- Bambalwa abesifazane abangaziqhayisa ukuhleleka okuhle. Kodwa lokhu kubaluleke hhayi kuphela ekukhangeni kwangaphandle, kodwa nangokusebenza kwezitho zangaphakathi. Ukuzivocavoca okuqinile "Isitoreji" kuzokusiza ukuba uthuthukise ukuma kwakho futhi uthuthukise ibhalansi yomzimba (vumelani, lokhu kubaluleke kakhulu).
- Izenzo eziningi ezivela ekuqeqeshweni kwamandla ziphikisana nezinyawo eziphansi. Kodwa "ukuhlala esihlalweni" akusebenzi kubo, ngoba inqubo, ngokuphambene nalokho, isiza ukuqinisa izinyawo.
- Ukuzivocavoca kunciphisa ukukhukhumeza futhi kusiza ukuthuthukisa ukujikeleza kwegazi.
- Ukwenziwa kwe "Stool" kuwukuvimbela umlando wakhe we-intervertebral ngoba kuhloswe ukuqinisa ama-intervertebral discs.
- Ukuzivocavoca okugxilile kwanda ukuhlushwa, ngoba udinga ukuqoqa zonke izinsiza zangaphakathi ukuze ugcine isikhundla esifanele somzimba ngaphakathi kwamasekhondi angu-30-60.
- Le nqubo isisiza ukuqinisa uhlelo lwezinhliziyo futhi lwandise ukukhuthazela komzimba ekuzikhandleni ngokomzimba. Emva kwakho konke, udinga ukuba sihlalo isikhathi eside ngangokunokwenzeka.
- Kubonakala ukuthi imikhuba ye-yoga ne-isometric (kubandakanya iStulchik) iphumelela ekulwa nomoya omubi nokucindezeleka. Ngokungafani nezinkampani zezemidlalo ezinonya, emva kokuthi "statics" kukhona ukuphumula kokubili umzimba nobuchopho.
Yimiphi imisipha esebenza ngesikhathi se "Stool"
- I-Quadriceps femoris (i-quadriceps). Yile ndawo eyenza umsebenzi omkhulu kunazo zonke phakathi nalolu hlelo. I-Quadriceps inesibopho sokugcina isikhundla semilenze namadolo. Uma ufuna ukuthola iphethini elihle le-muscle - "uSihlalo" lizofanelana ngokuphelele. Ekusebenzeni kwayo akukho ukwesaba ukupompa i-quadra bese uthola imilenze emithathu-ntathu ngemisipha ekhukhumezayo.
- Ukuzivocavoca kufaka hlangana nemisipha engemuva kwethanga, okuphethwe ukuqiniswa kwamajoyini akho namadolo.
- Le nqubo ibuye ihlanganise imisipha ye-gluteal. Sibonga "uSihlalo" bazobe beqeqeshwe futhi baqiniswe. Kubalulekile ukuthi uqede ikhasi le-orange kanye nalabo okuthiwa "izindlebe".
- Inqubo ye-isometric iqinisa emuva okuphansi, okubangela isikhundla esifanele somzimba ngesikhathi sokuvivinya umzimba.
- "Stool" ihlose ukuqinisa ibhande lehlombe. Ikakhulukazi kunconywa ngomsebenzi wokuhlala phansi (ukuxazulula ukungezwani okuvela kule ndawo).
- Naphezu kokuthi umsebenzi uhlose kakhulu engxenyeni engezansi yomzimba, imisipha yomzimba izothola ingxenye yomthwalo. Ngesikhathi sokubulawa kwayo, zama ukudweba esiswini bese uqhubeka uqinile.
- "Gwema" - okunye kokuzivocavoca okumbalwa okuqinisa imisipha yamathole. Uma ungeke ukwazi ukuziqhayisa ngemilenze ekhonjiwe, bese emva kwezinyanga ezimbalwa umsebenzi ojwayelekile ungasebenza ngaphakathi kwezingubo eziqinile neziketi ezifushane, ungesabi ukubonisa izinyawo zakho kwabanye.
Ubani ongakwazi ukwenza "Isitoreji"
Okubalulekile: ngaphambi kokuthi 'uhlale esihlalweni,' qiniseka ukuthi udlala kancane kancane. Abesifazane abaningi abaqala ukujwayela le nqubo, bakhononda ngokutholakala kokugubha ngesikhathi sokuzivocavoca. Futhi emva kokuthi "uhlezi esihlalweni" kufanele welula imisipha evuthayo. Ngakho-ke, ngenxa yinkimbinkimbi yonke, ngeke uthathe imizuzu engaphezu kuka-10-15, futhi umphumela wokuqeqesha uzofika emavikini ambalwa okuqeqeshwa kanzima.
I-Technique yokwenza "Isitoreji"
- Phindela emuva odongeni. Izinduku kufanele zibe kude no-20 cm odongeni.
- Beka imilenze yakho ibe mkhulu kunomkhawulo wamahlombe akho, gcina izingalo zakho zikhululekile noma uzifake esifubeni sakho. Ukuze uthole abathandi bokuzivocavoca abaphakeme kakhulu kunconywa ukwenza umsebenzi wokuzivocavoca ngesisindo samahhala. Kuyoba khona ama-dumbbell amabili okwanele ka-1-3 kg. Ungakhohlwa ukuthi kunzima kakhulu ukwenza imishini yezemidlalo, ngakho-ke sincoma ukuthi ungacabangi amakhono akho angokwenyama.
- Ngemva kokuphefumula, cwilisa phansi, uguqa ngamadolo. Buka isikhundla sakho sokubuyela emuva. Kufanele ngaso sonke isikhathi agxilwe ekusekeleni.
- Yehla endaweni ephansi (lapho amathanga ahambisana nesitezi). Ukuze wenze kahle umsebenzi, cabanga ukuthi kukhona isihlalo ngemuva kwakho, okudingeka uhlale khona. Lapho amadolo egobile ngakwesokudla - ukukhiya. Bamba kule ndawo isikhathi eside ngangokunokwenzeka.
- Bese ubuyela kancane esimweni sokuqala. Njengama-classical-bends, amadolo kufanele ahambe kancane. Thatha ikhefu ngamaminithi ambalwa, bese uphinda "Sihlalo" futhi. Uma uqonda ukuqaliswa okuyisisekelo, ungaba nzima ukwenza umsebenzi futhi ungacindezeli umhlane wakho odongeni. Kulokhu, kuzodingeka ugcine icala ngqo.
Ithiphu: uma ukuzivocavoca okubonakalayo kukubonakala kukuthinta kakhulu, ungenza ube namandla kakhulu. Eqinisweni, kuzodingeka wenze izikwele ezijwayelekile. Kodwa ubunzima bukhona eqinisweni lokuthi kufanele uhlale uqondile emuva. Yenza lo msebenzi izikhathi ezingu-10-15 ngezinqubo ezimbili. Ukuze uqhubekele phambili ukuyicindezela, ungahlala isikhathi semasekhondi angu-2-3 endaweni ephansi.