Ngomgudu omncinci, uya kufezekisa umphumo oyifunayo kwaye uzive unomdla wobomi.
Indlela abafazi abasabela ngayo xa bebona umzimba omhle wesilisa - phantse ufana namadoda. Ukuhlolisisa amehlo kubakho kuzo zonke abantu kungakhathaliseki ukuba isini. Kwaye njengoko kubonakaliswe ngophando olwenziwayo: abafazi nabo banakekele iingxwaba zabantu. Ngoko isiqingatha esinamandla sabantu kufuneka sicinge ngefomu lenyama.
Indlela efanelekileyo yokupompoza iintolo kukuthenga i-gym. Kodwa izakhiwo zokuzivocavoca, eziqhelekileyo ezisetyenziselwa kwiiholo zezemidlalo, iiklabhu zengqondo, ziya kukunceda ekufumaneni iimpawu ezintle kunye ezimiselweyo. Ezi qeqesho zilula ukwenza, eziza kwenza umntu ngamnye ukuba athole umphumo ofunwayo. Masiqale ngomlenze we-maha. Isiqalo sokuqala: ukuguqa ngokugxininisa kwiindlovu, umoya omnye umlenze phantsi kwesifuba uze wenze ugugu kuze kube yilapho uqonde ngokugqibeleleyo, emva koko sibambelele imizuzwana embalwa. Siphinda ngokuphindaphinda amaxesha amaninzi. Lo msebenzi uvuselela imisipha ye-sciatic-popliteal kunye ne-gluteal enkulu. Kamva, ngenxa yempembelelo engcono, unako ukubeka umthwalo kwiinqumlo.
Nokuba umsebenzi olula njengolu hlobo lwe "footbridge" ufumene isicelo ekudaleni isimo esihle semfuyo. Isikhundla sokuqala: ukulala emhlane emva kokulula izandla zakhe kunye nomzimba. Siphakamisa amanqwanqwa, ngelixa iindawo ezizinzileyo ezinyaweni zibalulekile. Gcina kwisithuba semizuzwana embalwa uze unciphise i-pelvis, kodwa ukuze ungathinti umgangatho. Phinda usebenzise amaxesha amaninzi. Kulo msebenzi, izihlunu ezifanayo zibandakanyeka njengangaphambili.
Oku kulandelwayo okulandelayo kuveza imisipha ephakathi kunye neyincinci ye-gluteus. Isikhundla sokuqala: ukulala kwelinye icala ugobe ingalo kwaye uncike kwi-elbow. Ukuphakamisa umlenze phezulu, gcina umgca wamadolo, i-angle yokukhokela ayikho ngaphezu kwama-degrees angama-70. Gcina le ndawo embalwa imizuzwana. Ungasebenzisa kwakhona umthwalo kwi-ankle.
Ukusebenzisa okulandelayo kuyona ndlela efanelekileyo yokupompoza izikhwelo kunye nokunceda ukufumanisa ukuma kwamathambeka ngokuchanekileyo, kuba ithoni yomzimba yamathanga, asebenza kanzima ngeli thuba, linika izikhwelo. Ngaloo ndlela, oku kukuvumela ukuba ubone iinqeni. Ukuzalisa imilenze kwisimfano kuya kusebenzisa i-gluteal muscle kunye nenxalenye ephezulu ye-gluteus muscle. Kodwa ngesimo esisodwa: ngexesha lokuzaliswa kwamathanga uya kutshintshwa ngokutshintshile indawo yomva we simulator. Esikhundleni se-backrest yesigxina esingasemva, i-gluteus imisipha ephakathi iyabandakanyeka, kodwa ukuba i-backrest iyimiqobo, umthwalo oyintloko uhamba kwiintlobo ezinkulu ze-glutus.
Ukuzivocavoca ngeesisindo kusebenza ngakumbi xa kuthelekiswa nokunyakaza okuqhelekileyo kwaye yindlela efanelekileyo yokupompoza. Ufumana usebenze ngakumbi kwiindleko zomthwalo owongezelelweyo, ngoko ke, umphumo wokugqibela uya kukukholisa ngokukhawuleza. Ukuqhuba iiklasi kukho iindlela ezininzi ezinokukunceda ekuxazululeni ingxaki yakho. Ukuhlamba izibonda kungcono ukuqala ngokuthe ngcembe ngokunyuka okulandeleyo kumthwalo. Ngoko ke, ukuba uqale, thabatha ibha engenanto onokuyenza ngayo izikwere ezinzulu, uzigcine kumagxa akho. Okokuqala, kufuneka uqaphele ububanzi bamalungiselelo emilenze, kuba kungekhona wonke umntu onokwenza izikwere zilungelelaniso lomlenze okanye oluncinci. Kuxhomekeke kwisakhiwo somzimba.
Zama ukuhlala phantsi kwezihlandlo eziliqela kwiindawo ezahlukeneyo, uzive umehluko kwaye ukhethe indawo efanelekileyo kuwe. Ukuthabatha okukhethayo ngokwakho, qhubela phambili kwizikwere ezinzulu. Kubaluleke kakhulu ukuba i-radius yama squats ibe ngangangoko kunokwenzeka. Ukhalipha i-angle, ephakamileyo ukusebenza. Inombolo yokuphindaphinda ozikhethelayo - kuxhomekeke ekulungiseleleni ngokomzimba, kodwa ukhetho olulungileyo luyi-10-12. Ukuzivocavoca okufanayo kungenziwa kwiSimulator yeSmith, kuba abantu abaninzi banamagqabi e-angle engqongileyo. Kwi simulator, kufuneka ulandele imiyalelo efanayo, kodwa xa uphakamisa, slayida ibha kwaye uphindele. Ezi zifundo ziya kukunceda ukwakha ubunzima be-muscle ezinqeni. Ukuba ucinga ukuba izikhwelo zakho azikho ezinkulu ngokwaneleyo, ezi zinto ziya kunceda ukuqonda iphupha lakho. Ekugcineni ukuma kunye nokuxhuma kweentonga kuya kukhonza omnye umzivo - ukuhlaselwa nge-barbell okanye intamo. Igobolondo kukukhetha, kuba konke kuxhomekeke ekulungiseleleni ngokomzimba. Olu bunzima lubandakanya inani elikhulu leemisipha ezincedisayo: imisipha ye-pelvic, i-oblique kunye nemisipha eqondekileyo yoshicilelo, imisipha yomqolo ongaphantsi. Iindawo zokusebenzela eziphambili ziyi-gluteus muscle kunye ne-hamstrings. Isikhundla sokuqala silingana neesikwere. Emva koko uhambe unyawo oluya phambili ukwenzela ukuba imilenze yangaphambili nangemuva ibe yimizi engama-90 degrees, kunye nomlenze onyaweni phantse uchukumise umgangatho. Ukubeka idolo phantsi kungenakwenzeka, umphumo wokuzivocavoca uya kuba yinto. Ngoko ke, ngaphambi kokuba uqale ukusebenza, zama ukulungela ngaphandle kokulinganisela ukuchonga ubude obufanelekileyo beli nyathelo. Inguqu efanelekileyo yokulandelelana kokuzivocavoca - uchungechunge lokuhlaselwa komlenze owodwa, ngoko omnye. Ekubeni kulula ukugcina umlinganiselo womzimba kulo myalelo, inani lokuphindaphinda lilawulwa nguwe, kodwa ukuhluka okulungileyo kukuphindaphindiwe kwezi-8 zokuhlaselwa.
Imisebenzi yezemidlalo iyisiqinisekiso sempilo. Yaye xa iziphumo zoqeqesho zigqibeleni zifumana umphumo ophazamisayo, unokuziqhenya ngokuziqhenya kwisibuko. Kodwa ukuhlala kwisiphumo esiphumelele kuyiphutha elikhulu. Iifom zoqeqesho rhoqo ziyafuneka ukugcina ifom. Kwaye ukuphucula umphumo: ukwanda kwomsindo kunye nobukhulu bomthwalo. Umvuzo wokunyamekela awuyi kukulinda ixesha elide. Umzimba ococekileyo ukuzithemba okuphezulu kunye nokukwazi ukubonisa umzimba wakho ogwini ngaphandle kokuhlazeka. Ukutyelela kwengubo enhle yangaphandle akuyi kukukwenza udibanise. Ukuqwalaselwa okwandiswa ngabantu - zonke ezi ngxabano zibonakalisa ukuchaneka kokhetho olwenziweyo.