Incinci encomekileyo yesisu ayikho nje iqhina elincinci elingenawo mafutha, kodwa, ngaphezu kwayo yonke, isalathisi se-muscular, sinqunywe ngeendonga ezidibeneyo. Khangela iifoto ze-antique - i-press yabo yesisu igqithwe kunye nezikwere ezicacileyo. Nangona kunjalo, oku akukona nje ukuthobela ubuhle, kodwa kunye nokusebenza okunengqiqo. Ingongoma kukuba, nayiphi na intshukumo kunye nokuzivocavoca, enye indlela okanye enye, inxulumene nezihlunu zesisu: okanye okokuqala kuxhomekeke kubo okanye zixhaswa okanye zilawulwa yizo.
Unamandla ngakumbi kwezi zihlunu, ukusetyenziswa kwakho ngokugqithiseleyo, kwaye nawe, ukhuseleke ngokunyanisekileyo kuzo zonke iintlobo zokulimala. Ngaphezulu kwayo yonke into, izihlunu zokhuseleko zesisu zikhangeleka kwaye zithandeka.
Akunakulungele ezinye iindawo zomzimba, kodwa izikwere ezithandathu ezibonakalisiweyo zivele zizithetha zona ngokwabo ... Akunakulula ukuzifumana. Kubonakala ngathi yonke into ilula kakhulu: "ukuguqula" imisipha yesicindezelo esiswini ukuze uphelelwe amandla, kwaye uya kuphumelela. Kodwa, hayi, oku akunjalo: bafuna konke, kodwa kuvela ezimbalwa. Kwaye akuyiyo yemfuza (nangona kunjalo, nakule nto), kodwa ukuba akukho mvumelwano kwiindlela. Ezinye "iingcali" zincoma ukuba ziqeqeshwe yonke imihla, ezinye zincoma ukuphumla okunye. Kwimiba yeendlela zokusebenzisa, kukho ukungavumelani.
Ngoko ke kufuneka uyenze ntoni ukuze ube nomphumo we-100% ukufezekisa izidumbu zesisu zomzimba?
Ukuze senze oku, makhe siqwalasele imiba eqhelekileyo ekuphuhliseni izidumbu zesisu kwaye siphendule iimpendulo ukusuka kwindawo yokujonga isayensi yezemidlalo, kunye nokujonga kwengqiqo.
Ngokuqhelekileyo unokuhlangabezana neziphakamiso zoluhlobo olulandelayo: "ukwenza" ii cubes zecindezeli ofuna ukuyilanda nsuku zonke. Enyanisweni, umlo kunye nesicaciso se-rectus abdominis unikwa kuwe ukususela ekuzalweni. Ukuzikhandla ngokwenyama kuya kukunceda wenze u-muscle owongqambileyo, konke oko. Ngoko ke, kuyimfuneko ukuqeqesha, kunye nezinye izihlunu, kungekho ngaphezu kweyodwa kwiintsuku ezimbini. Ukuze sikhule, izihlunu ze-press zifuna kwakhona ukuphumla! Ngendlela, ukwenza inombolo engacingiyo yokuzivocavoca, uhlakulela ukunyamezela kwemizimba, kungekhona amandla abo, kwaye kungaphantsi kokukhuthaza ukukhula.
Ngamanye amazwi, iinguqu ezingapheliyo aziyi kukunceda ufumane i-press relief esiswini kwaye awuyi kususa i-fat from your stomach. Ukusebenzisa amandla ngamandla nje "awazi ukuba" ukutshisa "amanqatha. Ngako oko, i-press imfuno nje kuphela "ukupompa", kodwa kunye nomthwalo we-aerobic, ukutya (into ebalulekileyo - isondlo: imeko yeemisundu zenkxalabo ngokuyinhloko kuxhomekeke kwisondlo, kwaye emva koko kuvela kwimisebenzi "yokudubula" yeoli, owaziyo, mhlawumbi phantsi kobunzima ubunqamle beoli, unezihlunu eziphambili ze-press, kuphela kuphela ozifunda ngayo emva kokuba ulahlekelwe isisindo). Ngendlela, abaninzi abachwephesha abaqhelanga ukuba baphumelele. Imfihlelo kukuba abaphathi abanamava baneminyaka yokuqeqeshwa kanzima kuwo onke amaqela omzimba, kwaye "ukugubungela" ngokusebenza ngaphandle kwiphephandaba kunokukhokelela ekubeni "ukongezwa" kwinqeni, kwaye oku akunakunqweneleka kakhulu kwizizathu zobugcisa.
Kukho uluvo lokuba amanye asebenzayo kumacinci omzimba ajoliswe kwinqutyana yayo, amanye aphantsi, kunye wesithathu kwiimbumba zomzimba ze-oblique. Enyanisweni, naluphi na umsebenzi owenziwe kumaphephandaba "luquka" i-rectus abdominis ngokupheleleyo, ukusuka phezulu ukuya phezulu. Ngaphezu koko, izihlunu ze-oblique zithatha inxaxheba nakwii-flexions zomzimba. Enye into kukuba ezinye izenzo, njengamaxesha aqhelekileyo, ukunyusa umthwalo ophezulu kwinxalenye yesigxina esiswini (akukho ncoko yokuzihlukanisa ngokupheleleyo kwaye akukho ntetho). Kodwa ukuphakanyiswa kwemilenze kwisigxina okanye kwindawo ephikisayo yokugxininisa ukugxininisa kwinqanaba le-muscle eqondileyo. Umahluko kumthwalo awukho mkhulu kakhulu, nangona kunjalo, kunengqiqo ukudibanisa ubunzima beenkomfa ezimbini zeendlela zokuzilolonga. Oku kuya kukuvumela ukuba "ulandele" imisipha eqondileyo, njengoko besithi, ukusuka kumacala omabini. Futhi musa ukulibala ngokusebenza ngaphandle "skew." Umzekelo, kukho ukhetho olungcono kakhulu: isethi phantsi kwe-press, setha "up", usethe "oblique".
Ngokubhekiselele ekukhethweni kokuzilolonga, akukho ndlela ekhoyo apha . Akuyimfuneko ukuba "uhambe ngokujikeleza" ekusebenziseni kuphela emgangathweni. Zonke izinto zihamba kakuhle ngendlela yazo: sebenzisa umshicileli "kwii-angles ezahlukeneyo": zama ukunyuka kwezinto ezahlukeneyo, okufana nokuguqulwa komzimba kwisigxina, ukuphosa ibhola yezokwelapha, ukuguqula i-trunk kwibloko okanye kwi-bend simulator. Zonke ezi ntshukumo zineentlobo ezahlukeneyo, ububanzi obukhulu, ngoko ke busebenza kakhulu.
Wonke umntu uyazi ukuba ukuqhutyelwa kwicala lokudlala kuthatha indima ebalulekileyo ekukhuseleni ukulimala kweempawu, kodwa bona ngokwabo bangalimaza xa bengayithobeli ingqalelo emzantsi . Inyaniso kukuba yinkxalabo kunye nomqolo ophantsi (umva osezantsi) odala "isikhulu samandla" somzimba wakho. Ngoko ke, xa usebenza kwi-press, ungalibali malunga ne-tandem - "cindezela". Ungagxininisi ekuqeqesheni kuphela izihlunu ezisisigxina - umshicileli, ungakulibali ngempilo yakho: ukupompa umshicileli ngexabiso lembuyiselo engaphantsi kubangela "ukuphazamiseka komzimba", okubangele intlungu emva.
Ngezizathu zokuphepha, ungalibali malunga nobuchule obuchanekileyo bokusebenza ngokusasaza, ngokukodwa ukuphefumla: thatha umoya ngaphambi kwesigaba sokuphindaphinda ngokugqithiseleyo uze ubambe umoya wakho. Kwinqanaba eliphezulu le ntshukumo, ngaphambi kokuqala kwesigaba sokuphindaphinda (esingalunganga) isigaba sokuphindaphinda, kufuneka uphumelele ngamandla, "uphakamise" ngaphakathi kwi-rectus abdominis muscle. Ukubamba umoya kwisigaba esihle, kuvumela ukuxinwa okugqithiseleyo kwi-cindezela esiswini kunye nokunciphisa inxalenye ebalulekileyo yomthwalo kwi-lumbar spine. Abo bakhulileyo okanye abaneengcinezelo kufuneka baphefumle ngokuqhelekileyo, ngaphandle kokuphefumula.
Ngoko ke, yintoni oyifunayo ukuqeqeshwa ngokufanelekileyo kogcino: ukutya okufanelekileyo, ukuqeqeshwa kwe-aerobic, ubukhulu, ukuvama koqeqesho kunye nokukhethwa okufanelekileyo kokuzivocavoca.
Imigaqo yokuqeqesha esiswini:
- Hambisa ngokukhawuleza nangokucokisekileyo, ngaphandle kokugubha.
- Kwinqophiso yesithintelo, esilulayo, ngokukhawuleza ukhulule ukuxhatshazwa, kodwa ungaphumuli kwinqanaba elona liphantsi kunazo zonke, uvuselela imisipha.
- Sebenzela umshicileli "kwii-angles ezahlukeneyo" kunye nezinye izihlunu (umzekelo, amahlombe okanye isifuba).
- Gcina intloko ngokuhambelana nomgudu, ngelixa ugcina indawo yayo yendalo.
- I-amplitude ephezulu yamanyathelo ekusebenziseni amaninzi i-degrees 30-45.
- Zama ukwandisa ubunzima, kungekhona inani lokuphindaphinda (ukugqithisa ngokukhawuleza iimisipha phezulu kwimizi).
- Xa usebenza "imisipha yomzimba" e-oblique kwimigangatho engaphantsi komzimba, i-curl ayiyizikhwebu, kodwa amahlombe nesifuba.
- Ungalibali ukululaza umshicileli kunye nomva ongaphantsi ngaphambi nangemva koqeqesho, ngaphandle koko akuyi kuba niphumo.
- Qeqesha i-press 2-4 ngeeveki, uthabathe ikhefu NGAPHAMBI kosuku olu-1.
- Unako ukubeka ingqalelo kwi-cindezela esiswini emva kwemizuzu embalwa ekuqaleni kokuqeqeshwa kwamandla kwamanye amaqela omzimba ukulungiselela ukuqhubeka nomsebenzi, kodwa kungcono ukunika umthwalo omkhulu ekupheleni komsebenzi.
- Ukuba umshicileli "usemva", ngoko unako ukunikezela usuku olulodwa lokuqeqesha okanye ukuqeqesha ekuqaleni kwegunya elinamandla "kumaqela angamahlombe" angaphezulu.
- Uqeqesho oluqinileyo luyakunceda ukuba usebenze izihlunu ze-press, ukuba ufuna "ukubamba", kufuneka ufune ukutya kunye ne-aerobics.
- Yenza usebenze de kube izihlunu zingaphumeleli ukusebenza, kwaye emva kokusilela uzama ukwenza amaxesha ama-5-8.
Iingcebiso kubaqalayo.
- Ngaphambi koqeqesho kuyacetyiswa ukuba ungadli iiyure ezimbini, emva kweeyure ezingama-2 ukusela amanzi omnye.
- Qala ukuqeqesha umshicileli ngokukhawuleza nangokucokisekileyo, ngokunyuka ukwandisa umthwalo.
- Yenza okuphindaphinda kaninzi njengoko unako. Ukuba kuyimfuneko, phumula, uze uqale.
- Qala kunye ne-10 ehambayo kwisethi enye kwaye wenze isethi 2-3. Phumla phakathi kweesethi ukususela kumasekhondi angu-30 ukuya kwi-minute.
- Xa uzenza lula usebenze ngokuphindaphindiweyo ukuphindaphinda kwe-15, unako ukuqhubela phambili kwiinkqubo eziyinkimbinkimbi.
- Xa ugubha umshicileli, awukwazi ukuyeka intlungu, kufuneka uqhube phambili intlungu uze uhlaziye umsizi. Ukuba uthe wagxininisa kakuhle umshicileli, emva koko uqeqesho kufuneka ube nentlungu ubuncinane kwiyure.
- Umthwalo ukwandiswa ngokuphindaphinda ama-5, kungabi ngaphezulu.
Ngaphambi kokuba uqale ukuguqula umshicileli, utshintshe ukutya kwakho!
Amantombazana, khumbula, akukho bhinqa ababi, bavila!