Kuze kube manje, kunezindlela eziningi zokuqeda lokhu kuntuleka, kuhlanganise namafutha, ama-creams ahlukahlukene, amaphilisi nezinye izidakamizwa eziningi. Kodwa nokho, ochwepheshe ngale ndaba enjengesifuba, bathi babe nezindlela ezimbili kuphela. Okokuqala ngukuhlinzwa kwepulasitiki, okuzosiza ekunikezeni ubungako obufunayo kuphela, kodwa futhi ukuma nomzuzwana - umzimba wokuzivocavoca ukwandisa ubukhulu besifuba. Abaningi abafuni ukulala phansi kommese, ngakho bakhetha indlela yesibili. Kodwa ngeshwa, inamba enkulu yabesifazane, ngenxa yomsebenzi wabo, ayikwazi ukuvakashela amaqembu ahlukahlukene kanye namaqembu ahlukahlukene wokuzivocavoca. Ngakho-ke, kunezindlela eziningi zokuzivocavoca ongazenza ekhaya.
Ngaphambi kokuba uqale ukukhuluma ngalezo zivivinyo, ufuna ukukhuluma kancane ngesifuba uqobo. Iqiniso liwukuthi isifuba sezinsikazi sinama-glands amancane kanye nomzimba we-pectoral musculature. Kungakhathaliseki ukuthi uthini, kodwa awukwazi ukwandisa izilonda ezincelisayo ngokuzikhandla ngokomzimba. Futhi zonke izivivinyo zihloselwe ukwandisa, ukuqinisa nokwenza ingxenye ye-muscular yesifuba ivelele kakhulu. Ngenxa yalokhu, isayizi lesifuba siyokhula, ibele ngokwayo lizobe likhulu kakhulu futhi lizoba nokubonakala okumangalisayo. Ukuzivocavoca okufanayo ukwandisa ubukhulu besifuba, udinga ukukhokha ngokukhethekile, ngoba ukufeza umphumela oyifunayo udinga ukusebenza kanzima. Lokhu kungenxa yokuthi imisipha yamathunjwa esifubeni inamandla kakhulu futhi inamandla amakhulu, ngakho ngeke uzibeke emithwalweni ebuthakathaka kanye nemisebenzi engavamile.
Ngokuqondene nobukhulu bokuzivocavoca, akudingekile ukwenza izivivinyo zokunakekelwa kwesisu nsuku zonke, kuyoba okwanele izikhathi ezintathu ngesonto. Futhi-ke, njengomthwalo, kudingeka usebenzise i-kilogram ye-dumbbell ka-7-10 esikhundleni samathuluzi afanelekisiwe, njengamathini asinezipikili noma incwadi ethi "Encyclopedia." Konke ongakwenza ukuqala.
Izenzo eziyinkimbinkimbi.
1. Ukuzivocavoca kokuqala, kuzonikeza ithoni emisipha yesifuba. Ukuze wenze lokhu, cindezela umhlane wakho ngemuva kwesihlalo noma odongeni. Bese ujoyina izintende zezandla phambi kwakho futhi ngesikhathi esifanayo ucindezele omunye nomunye ngamandla anjalo ukuthi uzizwa ukuhlukumeza kwemisipha yesifuba bese ubala kuyishumi. Bese ucindezela izintende ezicindezelekile zithumele amamentimitha amahlanu bese uphinda ubale. Khona-ke ngamanye amasentimitha amahlanu, hambisa izandla zakho. Udinga ukusikhipha eceleni uze ubambe izintende. Bese ukhulule izandla zakho, shaya futhi usebenzise izikhathi ezimbili.
2. Ukuzivocavoca okulandelayo kuzokwenziwa emnyango. Ukwenza lokhu, hlala emnyango wezandla ngezandla bese ucindezela ngamandla amakhulu, kuleso sikhundla, hlala isikhathi esingangomzuzu, bese uncike phambili bese uphinda umsebenzi.
3. Okulandelayo kuza ukuvivinya umzimba okungathiwa i-skier. Ake ucabange ukuthi unamapulangwe amabili wezandla ezandleni zakho, futhi uyawaphindisela njengabadlali be-skiers. Kodwa ngesikhathi esifanayo kufanele ube nezindlebe ezandleni zakho, futhi ukunyakaza ngokwabo kukhishwa kancane kancane ngangokunokwenzeka. Yebo. ukungahlali ngokusuka emlonyeni ukuphakamisa izingalo zakho ezihlangene kuze kube sezingeni lesifuba, lungiselela imizuzwana embalwa futhi ubuyele kancane kancane izandla zakho. Lo msebenzi kufanele wenziwe ngezindlela ezintathu izikhathi ezingu-6.
4. Ukuzivocavoca okuvame kakhulu esifubeni, kungukuthi i-push-ups. Kwenziwa kanjani ukuthi ngicabanga ukuthi wonke umuntu uyaqonda, kodwa kubalulekile ukwazi ukuthi umsebenzi onjalo kulokhu kufanele wenziwe izikhathi ezingu-20 ngesikhathi. Akunakwenzeka, usho, kodwa konke kunesikhathi saso. Qala nge-push-ups angu-20 kuwo wonke umsebenzi, kungakhathaliseki ukuthi yiyiphi inombolo yezindlela, bese ushiya inombolo ye-push-ups efanayo, futhi ukwandise inombolo yezindlela.
5. Ukuzivocavoca okulandelayo kuyisenzo esibaluleke kakhulu kule nkimbinkimbi. Kuye kuyadingeka ukuba alale phansi, athathe ama-dumbbells bese ebeka esifubeni. Bese uphakamisa izinyembezi ngqo, bese ubahlisela futhi uphakamise ngokushesha. Isifuba kufanele sibe nesisindo ngesikhathi esisodwa.
6. Ukuzivivinya umzimba kudingekile ekupheleni kwesikhashana sonke, njengoba kuzosiza ukuphumula imisipha futhi uholele umzimba esimweni esihle. Ukwenza lokhu, umane ume ngezandla zakho phansi ngezingqungquthela.
Okubaluleke kakhulu, khumbula ukuthi ukuzivocavoca okuhleliwe kuphela okwenziwe ngomthwalo odingekayo kuzosiza ukufezekisa umphumela oyifunayo.