Ngomzamo omncane, uzothola umphumela oyifunayo futhi uzizwe unambitha impilo.
Indlela abesifazane abasabela ngayo lapho bebona umzimba wesilisa omuhle - cishe ofana namadoda. Ukuhlola umbono kukhona kubo bonke abantu kungakhathaliseki ukuthi ubulili. Futhi njengoba kuboniswa yizicwaningo eziqhutshwayo: abesifazane nabo banakekele izintambo zomuntu. Ngakho isigamu esinamandla somuntu kufanele sicabange ngesimo saso senyama.
Indlela engcono kakhulu yokupompa izintambo ukuthenga i-gym. Kodwa izakhiwo zokuzivocavoca, ezivame ukusetshenziselwa amahholo ezemidlalo, amaqembu empilo yokuzikhandla, kuzokusiza ekutholeni amabhoshongo amahle futhi anomile. Lezi zifundo zilula ukwenza, okuzovumela umuntu ngamunye ukuba athole umphumela oyifunayo. Ake siqale ngomlenze we-maha. Isikhundla sokuqala: ukuguqa ngokugcizelela emagcekeni, ukuphefumula umlenze owodwa ngaphansi kwesifuba bese wenza ukuguqulwa kuze kube yilapho sekuqedile, emva kwalokho sibambe imizuzwana embalwa. Siphindaphinda lo msebenzi izikhathi eziningana. Lokhu kusebenza kuvuselela imisipha ye-sciatic-popliteal kanye ne-gluteal enkulu. Kamuva, ngomphumela ongcono, ungakwazi ukufaka umthwalo emaqenjini.
Ngisho nokuzivocavoca okunjalo njengokulula "i-footbridge" sekutholile uhlelo lokusebenza ekudaleni isimo esihle se-buttock. Isikhundla sokuqala: ulele ngemuva elula izandla zakhe emzimbeni ngezintende zezandla. Siphakamisa izintambo, kanti indawo ezinzile ezinyaweni ibalulekile. Bamba isikhundla samasekhondi ambalwa uphinde wehlise isikhumba, kodwa ukuze singathinti phansi. Phinda usebenzise izikhathi eziningana. Kulo msebenzi, imisipha efanayo ibandakanyeka njengangaphambili.
Ukusebenza okulandelayo kuveza imisipha ephakathi nendawo encane. Isikhundla sokuqala: ulele ohlangothini olulodwa ugobe ingalo futhi uncike elugqeni. Phakamisa umlenze phezulu, gcina ibanga, ibanga lokuhola alikho ngaphezu kwama-degrees angu-70. Bamba lesi sikhundla ngamasekhondi ambalwa. Ungasebenzisa futhi umthwalo esikhwameni.
Ukuzivocavoca okulandelayo kuyindlela engcono kakhulu yokuphambanisa izintambo kanye nokusiza ukucacisa ukuma kwamaconsi ngokunemba kakhulu, ngoba ithoni lemisipha yamathanga, elisebenza kanzima phakathi nalokhu kuvivinya umzimba, lunikeza izintambo ukuzungeza. Ngalokho, lokhu kukuvumela ukuba ubone isikhumba. Ukuzalisa imilenze ku-simulator kuzosebenzisa imisipha ephakathi kwe-gluteal nengxenye engenhla ye-gluteus muscle enkulu. Kodwa ngesimo esisodwa: ngesikhathi sokuzalisa kwamathanga uzoshintsha ngokunye indawo yendawo yangemva kwe-simulator. Esimweni se-backrest yokugxila okuqinile emuva, imisipha ye-gluteus ephakathi ihileleke kakhulu, kepha uma i-backrest iqondile, umthwalo oyinhloko uya emisipha emikhulu.
Ukuzivocavoca ngezinsimbi kuyasebenza kakhulu uma kuqhathaniswa nokunyakaza okujwayelekile futhi kuyindlela engcono kakhulu yokupompa izintambo. Uthola ukusebenza kahle ngokwezindleko zomthwalo owengeziwe, ngakho-ke, umphumela wokuphela uzokujabulisa ngokushesha kakhulu. Ukuqhuba amakilasi kunezivivinyo eziningi ezokusiza ekuxazululeni inkinga yakho. Ukuhlanza izintambo kungcono ukuqala kancane kancane nokwanda okulandelayo komthwalo. Ngakho-ke, ukuqala, thatha ibha elingenalutho ongenza ngayo izikwele ezijulile, uligcine emahlombe akho. Okokuqala, udinga ukucacisa ububanzi bokulungiswa kwemilenze, ngoba akuwona wonke umuntu onokwenza izikwele zibe nenhlangano emincane noma emincane. Kuncike kwisakhiwo somzimba.
Zama ukuhlala phansi izikhathi eziningana ngezikhundla ezahlukene, uzizwe umehluko futhi ukhethe isikhundla esifanele kuwe. Ukuzikhethela indlela engcono kakhulu, qhubeka ku-squats ezijulile. Kubaluleke kakhulu ukuthi irejista ye-squats ibe ngangokunokwenzeka. I-sharper i-angle, ephakeme ukusebenza kahle. Inombolo yokuphindaphinda ozikhethela yona - kuxhomeke ekulungiseleleni ngokomzimba, kodwa okukhethwa kukho okungcono ngu-10-12. Ukuzivocavoca okufanayo kungenziwa kuSimulator simulator, ngoba kubantu abaningi abaxhumene ne-angle ejulile bathola kuphela ngokumiswa okuncane kwemilenze. Ku-simulator, kufanele ulandele imiyalo efanayo, kodwa uma uphakamisa, slayisha ibha phezulu nangemuva. Lezi zivivinyo zizokusiza ukwakha umfutho we-muscle emagodini. Uma ucabanga ukuthi izintambo zakho azikwanele, ke lezi zivivinyo zizosiza ukuqaphela iphupho lakho. Ekulondolozeni ukuma nokuqina kwezinyawo kuzosiza omunye umsebenzi - ukuhlasela nge barbell noma intamo. Igobolondo kufanele ikukhethele, ngoba konke kuxhomeke ekulungiseleleni ngokomzimba. Lokhu kuyinkimbinkimbi kuhilela inani elikhulu lemisipha eyisizayo: imisipha yama-pelvic, oblique nemisipha eqondile ye-press, imisipha ye-back back. Izindawo eziyinhloko zokusebenza yizinhlanzi ze-gluteus nezintambo. Isikhundla sokuqala sifana ne-squats. Bese kancane kancane unyawo olulodwa phambili ukuze imilenze yangaphambili nangemuva ikhiphe ama-degree angama-90, kanti umlenze onomhlane cishe uthinta phansi. Ukubeka idolo phansi kungenakwenzeka, umphumela wokuzivocavoca uzoba zero. Ngakho-ke, ngaphambi kokuqala umsebenzi, zama ukuhlangana ngaphandle kwesisindo ukucacisa ubude obufanele besinyathelo. I-version elungile yokulandelana kwezivivinyo - uchungechunge lokuhlaselwa umlenze owodwa, bese omunye. Njengoba kulula ukugcina ibhalansi yomzimba ngale ndlela, inani lokuphindaphinda lilawulwa nguwe ngokwakho, kodwa ukuhluka okuhle kungukuphindaphinda okuphindwe kabili kokuhlaselwa kuka-8.
Imisebenzi yemidlalo iyisiqinisekiso sempilo. Futhi uma imiphumela yokuqeqeshwa ekugcineni ithola imiphumela evelele, ungakwazi ukuziqhenya ngokuziqhenya esibukweni. Kodwa ukugxila kulo mphumela ozuziwe kuyiphutha elikhulu. Amafomu okuqeqesha njalo kudingeka ukuba agcine ifomu. Futhi ukuthuthukisa umphumela: ukwanda komthamo nokuqina komthwalo. Umvuzo wokuzikhandla ngeke ukwenze ulinde isikhathi eside. Umzimba omuhle ukuzihlonipha okuphezulu nokukwazi ukukhombisa umzimba wakho ogwini ngaphandle kokuhlazeka. Ukuvakashelwa kwengubo enhle yangaphandle ngeke kukuenze ukhululeke. Ukunakwa okwedlulele kwamadoda - zonke lezi zimpikiswano zifakazela ukufaneleka kwesinqumo esenziwe.