Ngokuvamile, ikakhulukazi emva kwebusika, siqala ukuqaphela ngemuva kwezinguquko zethu ezingathandeki nezingalungile ngokuphelele kithi. Kubukeka kwesisu esisodwa, ukugoqa nokulahleka kokuqina kwe-mass muscular yezingalo nemilenze. Yiqiniso, lezi zibonakaliso ziyasabisa kuwo wonke owesifazane. Ngemuva kwalokho, sifuna ukufeza okuphelele futhi sifuna ukukulingisa kukho konke. Kodwa kuleso simo, awukwazi ukuzisiza futhi akuphuzi kakhulu kodwa, kufanele uqale isethi yemidlalo ekhethekile yokuzivocavoca ukuze uthuthukise isibalo sakho. Ukuze wenze lokhu, esikhathini sethu kukhona inqwaba enkulu yezikhungo zokuzivocavoca namaqembu, lapho ufundisa khona umqeqeshi wempilo eqeqeshiwe ngokukhethekile kuzosiza ngesikhathi esifushane ukubuyisela amafomu amadala. Ukuzithathela uhlelo oluthile lokuzivocavoca ngesethi yokuzivocavoca okukhethekile. Futhi kuthiwani uma ungenaso isikhathi sokuvakashela izikhungo ezinjalo? Okokuqala, ungahlali futhi ulinde imisipha yakho ukuba iqale ukusebenza futhi uthuthukise ngaphandle kosizo lwakho. Akunjalo, nje lapha, futhi kufanelekile ukujwayela nokuzivocavoca okufanayo ekhaya. Vele unikezele okungenani imizuzu engama-30 ngosuku bese uyisusa, njengoba umphumela ungakugcini ukulinda. Futhi-ke, ucabanga ukuthi inkinga yakho ibeka izisu, izandla nezinyawo. Ake sibheke umzimba omncane weqembu ngalinye lomzimba wezinhlanzi zezingxenye zomzimba ezibalwe ngenhla.
Sithuthukisa imishini, imilenze nezandla ngokushesha futhi ngempumelelo ekhaya. Khumbula: kunzima ukukufaka ekuzivocavoca. Ngakho-ke, silwe nobuvila bakho futhi uzibeke emphumela ukuze uzibone uphelele futhi ufisa. Zitshele ngokuqinile: "Siphambanisa umshini, imilenze nezandla, ngokuhlelekile futhi ngaphandle kokungabikho emsebenzini, ukuba nomuntu omuhle kakhulu!". Futhi uzobona masinyane ukuthi uphumelele kanjani, uzobona amabutho nezifiso, eziphefumulelwe amandla akho kanye nokusekela ngendlela efaneleko. Njengoba bethi - into esemqoka ukuqala. Yiqiniso, okokuqala esiteji sokuqala sesifundo sakho akufanele uzinikezele ekuphefumuleni kokugcina. Kungokuthi udinga ukwandisa umsebenzi wakho womzimba njengoba imizimba yakho ivumelanisa. Izinkimbinkimbi zalezi zivivinyo zizama ukwenza izikhathi ezingu-3-4 ngeviki, ngokuqondene nomshini, ngakho-ke umphumela osheshayo kufanele uphonswe nsuku zonke noma okungenani zonke izinsuku. Ungakhohlwa ukuthi kulula ukufudumala ngaphambi kokuqala ukuzivocavoca. Lokhu kungaba yizintambo ngezindlela ezihlukene, ukunyakaza okuyisindilinga ku-waistline, ukuphazamiseka okuhlukahlukene kanye nama-squats.
Imisipha yesisu. Isibilini esihle nesisicathulo, iphupho lazo zonke izintombi nabesifazane. Futhi singakwenza kanjani ngakho manje nje sizama ukucabangela.
1. Ulale emhlane wakho ngemilenze yakho uguqe ngamadolo, uwaxoshe, uhlukanise ububanzi behlombe futhi uphumule phansi phansi. Amandla awela esifubeni bese eqala ukuphakamisa umzimba ophezulu futhi awunciphise isikhundla sakhe sokuqala. Kulo msebenzi, okokuqala, ungakhohlwa ngokuphefumula okulungile.
2. Ukulala emhlane wakho, faka izingalo zakho ngemuva kwekhanda lakho. Phakamisa imilenze yakho bese uqala ukwenza izinyathelo eziyindilinga. Ngesikhathi esifanayo, ukudonsa esiswini. Amandla ngemuva kwekhanda. Qalisa ngokuqondile "ukuhamba" ngebhayisikili engqondweni. "Ukuguqula ngokugcwele" ngezinyawo zombili kuyisenzo sokusebenza esisodwa.
3. Uma uphinde ulele emhlane wakho, ngezandla zakho ngemuva kwekhanda lakho, faka imilenze yakho emadolweni akho uphinde uhlasele esifubeni sakho, i-angle engama-90 degree kufanele yenziwe ngaphansi kwamadolo akho. Ukukhipha amandla, lungisa imilenze yakho futhi, ukuphefumula, ubuyele esimweni sokuqala.
Lezi zivivinyo ziphumelela kokubili engxenyeni engenhla ye-press yakho, kanye nemisipha ephansi yesisu. Ngalunye lwezivivinyo ezingenhla, kufanelekile ukwenza izindlela ezingu-1-4, ngayinye yazo eyi-8-16.
Imisipha yemilenze. Imilenze emincane nemnandi - lokhu kuyiqiniso ngempela. Nazi ezinye izindlela zokuzivocavoca ngawe.
1. Phonsa uhlangothi lwangaphakathi lwethanga. Kulo msebenzi, uzodinga ibhentshi eliphansi noma isitokisi. Hlala phansi, uphumule emuva esitokisini. Umlenze wokunene ogqamile unwetshwa phambili, isithende siphenduka sibe yedwa ukuze ingcindezi engxenyeni yangaphakathi yethanga ibonakale. Umlenze wesobunxele waguqa ngamadolo, unyawo luhanjiswe emthangeni wesokudla. Qala ukuphakamisa nokunciphisa kancane unyawo lwakho lokunene. Bese ushintshe isikhundla semilenze bese uphinda konke okushiwo ngenhla ngakwesokunxele.
2. Siyanciphisa ama-breeches egibele. Uphinde udinga ibhentshini kanye ne-agent ye-kilogram yokulinganisa yezinyawo zakho. Isikhundla sokuqala sisehlangothini lwesobunxele ngokusekelwa kwesiphambano nesandla sokunene (isandla sakhe). Ngomlenze wesokudla, ngezansi kwamadolo, faka i-agent ekhethekile yokulinganisa. Faka unyawo lwesandla sakho sokunxele ebhentshini, futhi uphakamise unyawo lwakho lwesokudla phezulu imizuzwana embalwa, udonsa inzwane yakhe. Bese wehlisa umlenze wakho kancane ngaphandle kokuthinta ibhentshi. Shintsha isikhundla semilenze wenze okufanayo ngonyawo olungile.
Ngomunye wemilenze yakho, lezi zivivinyo kufanele zenziwe izikhathi ezingu-15-25, ukuphindaphinda okubili, izikhathi ezingu-2-3 ngesonto.
Imisipha yezandla. Izandla ezinomusa - lokhu akuyona iphupho. Futhi ngenxa yokubulawa kwayo, kukhona nokuvivinya umzimba okuzodinga isidumbu esinesisindo esingu-1 kilogram. Isikhundla sokuqala - simile cishe isigamu semitha ukusuka odongeni, usethe umlenze wakho wokunene emuva, ukuguqa kancane ngamadolo akho. Hamba phambili phambili ukuze i-torso yakho ihambelane nephansi, bese ubeka isandla sakho ngesandla sesandla sakho ngokugcwele odongeni. Ibanga phakathi kodonga futhi ulungise, njengoba uthanda wena ngokwakho. Isandla sokunene ne-dumbbell kufanele sibe semzimbeni wakho. Bend it in the elbow, bese uyiqondise. Lo msebenzi kumele wenziwe yizandla ezishintshayo, izikhathi ezingu-15-25, izindlela ezimbili, izikhathi ezintathu ngesonto.
Manje, ngicabanga ukuthi uyakwazi ukuletha umzimba wakho efomu elihle ngokusebenzisa izivivinyo ezichazwe ngenhla ngokuzikhandla. Ngakho-ke uqaphele futhi ukhumbule, ngokusho kochwepheshe, kungcono ukuqala ukuzikhandla ngoFebruwari bese kuthi ngehlobo uzoba nethuba lokunqoba inhliziyo yomuntu munye ngesikhathi seholidini ogwini.