Umshini omuhle wesisu awukona nje uboya obuncane obungenawo amafutha, kodwa, ngaphezu kwakho konke, ungqimba lwe-muscular, uthathe izindonga ezixhuma kakhulu. Bheka izithombe ze-antique - umshini wabo wesisu uhanjelwa ngezigcawu ezicacile. Nokho, lokhu akuyona nje inkokhelo ebuhle, kodwa futhi kuyindlela ehlakaniphile yokusebenza. Iphuzu liwukuthi, noma yikuphi ukunyakaza nokuzivocavoca, indlela eyodwa noma enye, kuhlotshaniswa nemisipha yomzimba: yona noma ekuqaleni ixhomeke kuyo noma isekelwa noma ilawulwa yiyo.
Ukuqina kwalezi zinyosi, ukusebenza kwakho ngendlela ephumelelayo, futhi nawe, uvikelekile ngokweqile kuzo zonke izinhlobo zokulimala. Ngaphezu kwakho konke, imisipha yokuphumula yesisu ibukeka iyamangalisa futhi i-sexy.
Ngeke ube nezinye izindawo ezinhle zomzimba, kodwa izikwele eziyisithupha ezidwetshiwe kakade zivele zikhulumela zona ... Akulula ukuzithola. Kubonakala sengathi konke kulula kakhulu: "ugijime" imisipha yomshini wesisu ukuze uphelelwe amandla, futhi uzophumelela. Kodwa-ke, lokhu akunjalo: bafuna konke, kodwa kuvela ezimbalwa. Futhi akuzona ngisho nezakhi zofuzo (nakuba, futhi nakulokhu), kodwa ukuthi akukho ukuvumelanisa endleleni. Abanye "ochwepheshe" batusa ukuqeqesha nsuku zonke, abanye batusa ukuphumula okwengeziwe. Ngisho nasezimpikiswaneni zezindlela zokusebenza, kukhona ukungezwani.
Ngakho-ke yini osadingeka ukuba uyenze ukuze ube nomphumela we-100% wokufeza imisipha emihle yomzimba?
Ukuze senze lokhu, ake sicabangele izindaba ezivame kakhulu ekuthuthukiseni imisipha yomzimba futhi sibhekane nezimpendulo kusukela ekubukeni kwezesayensi yezemidlalo, kanye nangombono wokuqonda.
Ngokuvamile ungahlangabezana nezincomo zohlobo olulandelayo: "ukwenza" ama-cubes omshini odinga ukulanda nsuku zonke. Eqinisweni, ukuma kanye nesicaciso se-rectus abdominis kunikezwa kuwe kusukela ekuzalweni. Ukuzikhandla komzimba kuzokusiza ukuba wenze imisipha eqondile, yikho konke. Ngakho-ke, kuyadingeka ukuyiqeqesha, kanye nezinye imisipha, hhayi okungenani kanye kanye nezinsuku ezimbili. Ukuze ukhule, imisipha yabezindaba nayo idinga ukuphumula! Ngendlela, ukwenza inombolo engacabangeki yokuzivocavoca, uthuthukisa ukukhuthazela kwemisipha, hhayi amandla abo, futhi ngisho nokunciphisa ukukhula.
Ngamanye amazwi, ukuphazamiseka okungapheli ngeke kukusize uthole umthombo wokuphumula wesisu futhi ngeke ususe amafutha esiswini sakho. Ukuzivocavoca kwamandla nje "akukwazi ukuthi" ukushisa "amafutha. Ngakho-ke, ucingo aludingi kuphela "ukupompa", kodwa futhi nomthwalo we-aerobic, ukudla (isici esibalulekile - ukudla okunomsoco: isimo semisipha yomshini ngokuyinhloko sincike kokudla, bese kuthi kusukela emzimbeni "wokudubula" wamafutha, owaziyo, mhlawumbe ngaphansi kobunzima ungqimba lwamanoni, unezinhlanzi ezithuthukisiwe zomsakazo, kuphela ozifunda ngakho emva kokuba ulahlekelwe isisindo). Ngandlela-thile, ochwepheshe abaningi abavame ukwenza umshini wokunyathelisa. Imfihlo yilabo abanamakhono abanokuhlangenwe nakho abaneminyaka eminingi yokuqeqeshwa kanzima kuwo onke amaqembu omzimba, futhi "ukuphazamisa" ngokusebenza ngaphandle komshini kungabangela "ukunwetshwa" kwesinqe, futhi lokhu akuyona into efiselekayo ngezizathu zobuhle.
Kunombono wokuthi ezinye izivivinyo ezisemzimbeni zihloswe engxenyeni engenhla, ezinye ziphansi, kanti okwesithathu kumisipha yomzimba oblique. Eqinisweni, noma yikuphi ukuzivocavoca emaphepheni "kufaka phakathi" i-rectus abdominis ngokuphelele, kusukela phansi kuya phezulu. Ngaphezu kwalokho, imisipha ye-oblique iyingxenye ngisho nasezimbonini zomzimba. Enye into ukuthi ezinye izivivinyo, njengama-twist avamile, ukucindezela kancane ingxenye engxenyeni yokucindezela esiswini (akukho inkulumo yokuhlukaniswa okuphelele futhi ayikho inkulumo). Kodwa ukuphakanyiswa kwemilenze endaweni ephikisanayo noma ehlanekezelayo ukugcizelela ekugxilweni komzimba oqondile. Umehluko emithwalweni awunkulu kakhulu, noma kunjalo, kunengqondo ukubhala isakhiwo esinkimbinkimbi sezinhlobo ezimbili zokuzivocavoca. Lokhu kuzokuvumela ukuba "usebenze" imisipha eqondile, njengoba bethi, kusukela kokubili kokuphela. Futhi ungakhohlwa ngokusebenza ngaphandle "ukuhlaselwa." Isibonelo, kukhona okukhethwa kukho okuhle kakhulu: isethi phansi komshini, setha "up", usethe "oblique".
Ngokuqondene nokuzikhethela kokuzivocavoca, akukho iresiphi eyodwa lapha . Akudingekile ukuba "hamba emjikelezweni" ekuzivocavoca kuphela phansi. Zonke izivivinyo zihamba kahle ngendlela yazo: sebenzisa umshini "ovela emajukeni ahlukene": zama ukunyakaza okuhlukahlukene "okusebenzayo," njengokuguqulwa kwesigungu somzimba ngokubheka, ukuphonsa ibhola lezokwelapha, ukugoqa isiqu esiqhingini noma kumbindi wesimangalo. Zonke lezi zintuthuko zinezinzuzo ezahlukene, ububanzi obuningi, ngakho-ke busebenza kakhulu.
Wonke umuntu uyazi ukuthi ukuzivocavoca komdlali kudlala indima ebalulekile ekuvimbeleni ukulimala kwe-lumbar, kodwa bona ngokwabo bangalimaza uma bengayinaki emuva ephansi . Iqiniso liwukuthi yilo cindezela kanye ne-back back (ephansi emuva) okwenza "isikhungo samandla" somzimba wakho. Ngakho-ke, uma usebenza emshinini, ungakhohlwa mayelana ne-tandem - "cindezela". Ungagxila ekuqeqesheni kuphela imisipha ephumelelayo kakhulu - umshini, ungakhohlwa ngempilo yakho: ukuphambanisa umshini ngezindleko ezansi ngemuva kwenza "ukuphazamiseka komzimba", okuholela ebuhlungu ngemuva.
Ngezizathu zokuphepha, ungakhohlwa ngethuluzi elifanele lokuzivocavoca okwenzayo emshinini, ikakhulukazi ukuphefumula: thatha umoya ngaphambi kwesigaba sokuphindaphinda ngokuphindaphindiwe bese ubamba umoya wakho. Endaweni engenhla yokunyakaza, ngaphambi kokuqala kwesigaba sokuphindaphindiwe (okungalungile) sokuphindaphindiwe, kufanele uhumushe ngamandla, "uphonsa" ngaphakathi kwe-rectus abdominis muscle. Ukubamba umoya ngesigaba esihle, kuvumela ukucindezeleka okuphezulu emshinini wesisu bese kunciphisa ingxenye ebalulekile yomthwalo ovela emgodini we-lumbar. Labo asebekhulile noma abanenkinga yokucindezela kufanele baphefumule ngokujwayelekile, ngaphandle kokuphefumula.
Ngakho-ke, yini okudingayo ukuze uqeqeshe ukuqeqeshwa okusemandleni: ukudla okufanele, ukuqeqeshwa kwe-aerobic, amandla, imvamisa yokuqeqeshwa kanye nokukhethwa okufanele kokuzivocavoca.
Izimiso zokuqeqesha esiswini:
- Hambisa kahle futhi ngokushelela, ngaphandle kokugubha.
- Esiqongweni sokuqhaqhazeka, isikhathi eside, bese uphumuza kancane kancane, kodwa ungaphumuli endaweni ephansi kunazo zonke, uvuselela imisipha.
- Yenza umsebenzi wokushicilela "ovela ema-angles ahlukene" kanye nezinye izihluthulelo (isibonelo, amahlombe noma isifuba).
- Gcina ikhanda lihambisana nomgogodla, ngenkathi ulondoloza isikhundla salo semvelo.
- I-amplitude enhle yokunyakaza emisebenzini eminingi i-degrees 30-45.
- Zama ukwandisa amandla, hhayi inani lokuphindaphindiwe (ngokugcwele uvumelanisa imisipha phezulu kwezinguquko).
- Uma usebenza ngaphandle kwemisipha yomzimba "oblique" ekuzivocavoca phansi, ungaluki izilonda, kodwa amahlombe nesifuba.
- Ungakhohlwa ukwelula umshini we-back and back back ngaphambi nangemva kokuqeqeshwa, ngaphandle kwalokho ngeke kube nomphumela.
- Qeqesha u-2-4 izikhathi ngesonto, uthathe iholidi NGAPHAMBI kosuku olungu-1.
- Ungakwazi ukunaka umshini wesisu ngamaminithi ambalwa ekuqaleni kokuqeqeshwa kwamandla kwamanye amaqembu omzimba ukuze uzilungiselele umsebenzi oqhubekayo, kodwa kungcono ukunikeza umthwalo omkhulu ekupheleni komsebenzi.
- Uma ucindezela "ngemuva", khona-ke angakwazi ukunikeza usuku oluhlukile lokuqeqesha noma aluqeqesha ekuqaleni kwenkimbinkimbi yamandla "amaqembu angamahlombe" angaphezulu.
- Ukuqeqeshwa kwamandla kuzokusiza ukuba usebenzise imisipha yomshini, uma ufuna "ukubamba", udinga ukudla nokuvivinya umzimba.
- Yenza umsebenzi kuze kube yimisipha ehluleka ukusebenza, futhi ngemuva kokuhluleka uzama ukwenza izikhathi ezingu-5-8.
Amathiphu wabaqalayo.
- Ngaphambi kokuqeqeshwa kuphakanyiswa ukuba ungadli amahora amabili, emva kwalokho amahora amabili ukuphuza amanzi owodwa.
- Qala ukuqeqesha umshini kancane kancane futhi ngokushelela, kancane kancane ukwandisa umthwalo.
- Yenza okuphindaphindiwe kaningi ngangokunokwenzeka. Uma kunesidingo, phumula, bese uqala.
- Qala nge-10 ngokuphindaphinda kwesethi eyodwa bese wenza amaseti angu-2-3. Ukuphumula phakathi kokusetha kusuka kumasekhondi angu-30 kuya ku-1 iminithi.
- Uma uzokwenza kalula ukwenza umsebenzi okungenani izikhathi ezingu-15, ungaqhubeka nezinhlelo eziyinkimbinkimbi.
- Uma ushukumisa umshini, awukwazi ukuma ngezinhlungu, udinga ukuqhubeka ubuhlungu kuze kube yilapho isisipha singancishisiwe. Uma ushukumisa kahle umshini, bese ulandela ukuqeqeshwa kufanele ube nobuhlungu okungenani ihora.
- Umthwalo wanda ngamaphindelo angu-5, hhayi ngaphezulu.
Ngaphambi kokuba uqale ukuguqula umshini, shintsha ukudla kwakho!
Amantombazane, khumbula, azikho abesifazane ababi, bavilapha!